Friday


Thursday


Wednesday


Tuesday


Monday


Friday 8/21

Please look at www.undisputedfitness.com for the WODS, today and in the future! Thank you!!!!!

A) Seated DB Press 4×8

B) 100 Banded high pulls

C) 1min test Amrap Box jump overs

D) 10 min amrap
6 Front squats
8 Burpee
10 Wall balls


Thursday 8/20

CrossFit
Box Front Squats
4×10 @ 50% of 2RM

then
7 rounds
7 Deadlifts
7 HSPU
7 Power cleans
7 Toes to bar

Post your scores to the Whiteboard.


Wednesday 8/19

CrossFit
Power snatch
10×2 @ 70%
then
Banded Windmill
4×20
then
12min Amrap
6 Burpee
8 Pull up
10 V ups

Post your scores to the Whiteboard.


Tuesday 8/18

CrossFit
Close Grip Bench Press
Find your 5 rep max.
5×5 @ 60% of 1RM
then
Tricep kick backs
4×10
then
5 Rounds
10 O/H Squats
10 Bent over rows
200m run

Post your scores to the Whiteboard.


Metal Monday! Get some!

CrossFit
Sumo Deadlift
Find your 1 rep max.
5-3-1-1-1-1-1-1
then
Floor hip bridges
4×20
then
6min amrap
6 TGU’s 16/10
10 DB Squat clean 40/20

Post your scores to the Whiteboard.

Good day tribe!  

Today we are testing the sumo deadlift. As of lately we all have been training, building and executing the conventional deadlift. But in order to not adapt to one particular lift we change it every so often, to hit muscles we wouldn’t with a regular dead. Then in 6-8 weeks we will again retest the conventional to see how our progress has succeeded. :) Good luck! 

On another note. Many of you know that our 5:30 on Thursdays have been for an advanced class.  But as we grow as athletes and as I grow as a programmer I see it fit, to not separate our community.  The program I have is for everyone. From the athlete just looking to be fit and the athlete training for this sport. There will be differences, but by no means does that mean we all can’t train in the same yard for the same purpose. Longevity! 

So by me saying this, our Thursday’s at 5:30 will no be open to everyone. Enjoy and let’s get strong as a community!! 

-Lorenzo 

 

 





Mobility WOD