CrossFit Undeniable @CrossFitUnd

Warning: Those two minutes on the bike are going to get uncomfortable. 🤣 ⠀⠀ Build to a heavy 5RM Back Squat. Then: ⠀⠀ 2 minute AMRAP - Max Calorie Bike crossfitundeniable.com/2019/05/5-10-1… crossfitundeniable.com/2019/05/5-10-1…

[NEW SPOTLIGHT] ⠀ As an ER nurse, Amanda knows first-hand the ill effects of an unhealthy lifestyle. She used that as motivation for our recent 6 week nutrition challenge. ⠀ Read her story including how she... crossfitundeniable.com/2019/05/member…

Flushing out the legs a bit today and getting ready to lift some heavy weights tomorrow! ⠀⠀ 10 min EMOM: Min 1: 4 DB Lunges + 4 DB Deadlifts Min 2: Row or Bike ⠀⠀ 10 min EMOM: Min 1: 4 Air Squat + 4 DB Push Press Min 2: Row or... crossfitundeniable.com/2019/05/5-9-19/

Ready for a little test? Two baseline workouts today: ⠀⠀ Part 1: On a 12:00 clock, run 1 mile then in remaining time, max meters on rower or max distance on bike. ⠀⠀ Part 2: 12 minute AMRAP: ⠀⠀ 4 Strict Pull-ups 8 Hand Release... crossfitundeniable.com/2019/05/5-8-19/

[ATTN AM CREW 🌅] ⠀⠀ Next week, we're going to tweak the morning schedule for a little test: ⠀⠀ - 5-6AM CrossFit - 6-7AM CrossFit - 8-9AM CrossFit ⠀⠀ We'll run this for a week (May 13-17) and gather some feedback... crossfitundeniable.com/2019/05/mornin…

Game face = on! Today, we're building to a moderately heavy set of Power Clean & Jerks. Then, it's time for Grace: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For time: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 30 Clean and Jerks (135/95) crossfitundeniable.com/2019/05/5-6-19/ crossfitundeniable.com/2019/05/5-6-19/

Starting this week off with a spicy metcon after some gymnastics work: ⠀ 50 Walking Lunges 50 Knee to Elbow 100 Double Unders 5 Muscle-Ups 40 Walking Lunges 40 Knee to Elbow 80 Double Unders 10 Muscle-Ups 30 Walking Lunges 30... crossfitundeniable.com/2019/05/5-6-19…

"5" is the number for today in celebration of Cinco de Mayo! ⠀⠀⠀⠀ 20 minute AMRAP: ⠀⠀⠀⠀ 5 Box Jumps (30/24") 5 HSPU 5 Power Clean (135/95#) 5, S.A. Thruster Right (53/35#) 5, S.A. Thruster Left (53/35#) crossfitundeniable.com/2019/05/5-4-19/ crossfitundeniable.com/2019/05/5-4-19/

PRd our snatch on Wednesday. How about our clean and jerk on Friyay? ⠀⠀⠀⠀ 20 minutes to find a 1 RM Clean and Jerk. Then: ⠀⠀⠀⠀ For time: ⠀⠀⠀ 30 Wall Ball (20/14) 5 Power Clean (185/125)|(155/105) 20 Wall Ball 5 Power Clean 10... crossfitundeniable.com/2019/05/5-3-19/

[NEW MEMBER SPOTLIGHT!] ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Over the past several months, Melissa has been working one-on-one with Zach and putting in a TON of hard work. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Check out her awesome results thus far. and that stellar... crossfitundeniable.com/2019/05/meet-o…

"My first couple years in weightlifting, I got my ass handed to me by other kids my age." ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That's Mat Fraser talking about his early weightlifting career. Read more about his story and how it translates... crossfitundeniable.com/2019/04/mat-fr…

Today, you'll learn that tires move a lot easier when they're rolling instead of being dragged 😄 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 21 Minute AMRAP: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 18 Cal Row 12 Toes 2 Bar 100M Tire Drag ⠀⠀⠀⠀⠀⠀⠀⠀⠀ crossfitundeniable.com/2019/04/4-30-1… crossfitundeniable.com/2019/04/4-30-1…

A tale of three AMRAPs to start your week! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 7, 5, and 3 minute AMRAPs of the following*: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1,1,1…2,2,2…3,3,3… DB Burpee (35/25)|(25/15) DB Hang Power Clean DB Front Squat ⠀⠀⠀⠀⠀⠀⠀⠀⠀ crossfitundeniable.com/2019/04/4-29-1… crossfitundeniable.com/2019/04/4-29-1…

Finishing off the week with a heavy split jerk. Then, we're doing a fast little metcon: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 10 min AMRAP: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2,4,6,8… of Jerk (135/95)|(95/65) 5,10,15,20… of Double Unders ⠀⠀⠀⠀⠀⠀⠀⠀⠀ crossfitundeniable.com/2019/04/4-26-1… crossfitundeniable.com/2019/04/4-26-1…

The weight gets lighter so the pace better pick up! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 7 Sets on a 3:00 clock: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 25/20 Cal Row Max Hang Power Clean* ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *Weight goes down throughout the workout ⠀⠀⠀⠀⠀⠀⠀⠀⠀ crossfitundeniable.com/2019/04/4-25-1… crossfitundeniable.com/2019/04/4-25-1…

Me: "Immediately Googles 'Single Arm DB Burpee'..." ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4 rounds for time: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 600m Run 16 Single Arm DB Burpee (50/35)|(35/25) 16 Single Arm DB OH Lunge 16 Single Arm DB Snatch ⠀⠀⠀⠀⠀⠀⠀⠀⠀ crossfitundeniable.com/2019/04/4-24-1… crossfitundeniable.com/2019/04/4-24-1…

This will certainly "Give" you a great workout? See what I did there? #cheesy ⠀⠀⠀⠀⠀⠀⠀⠀⠀ "Give" 12 Minute AMRAP Of: 3, 6, 9, 12, 15… Toe 2 Bar Thruster (95/65#) Box Jump (24/20") ⠀⠀⠀⠀⠀⠀⠀⠀⠀ crossfitundeniable.com/2019/04/4-23-1… crossfitundeniable.com/2019/04/4-23-1…

Coming out the gate hot on a Monday morning with some max rep work! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5 rounds for max reps: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1:00 Deadlift (275/185#) 1:00 Max Cal Bike 1:00 Ring Dip ⠀⠀⠀⠀⠀⠀⠀⠀⠀ crossfitundeniable.com/2019/04/4-22-1… crossfitundeniable.com/2019/04/4-22-1…

Our Easter WODHunt starts at 9am! We'll be hunting Easter eggs. Instead of candy, they'll just have a quick little workout for you to do. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ See you at 9AM! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ crossfitundeniable.com/2019/04/4-20-1… crossfitundeniable.com/2019/04/4-20-1…

15 minute AMRAP to end your week followed by some "Guns and Guts" action: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 15 min AMRAP: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 30 Double Under 15 Russian KB Swing (70/53#) 30 Double Under 15 Push Up ⠀⠀⠀⠀⠀⠀⠀⠀⠀ crossfitundeniable.com/2019/04/4-19-1… crossfitundeniable.com/2019/04/4-19-1…