30 April 2014

Thursday, 1 May

 SKILL: Double under skill work, 10-15 minutes
WOD:
 
EMOM: for 10 minutes:
      Odds: 5-8 Ring dips
      Evens: 20 Double unders (2x singles)
 
EMOM: for 10 minutes:
      Odds: 8 Burpees
      Evens: 10 Box jumps 24/20”

29 April 2014

Wednesday, 30 April


SKILL: Weighted pull-ups 5-5-5
 
WOD:
  Rounds in 20 minutes of:
  Deadlift, 6 reps, 185/135lb
10 Kettlebell swings, 24/16kg
Run 200 meters
 
MOBILITY:  Lats and traps stretching in remaining time

New On-Ramp Program!

Beginning Saturday 3 May at 0700, 
CFU will be unveiling our
BRAND NEW On-Ramp program!
 
Each class will be a 90 minute introductory for beginner CrossFitters, or anyone else interested in learning or improving basic CrossFit and lifting movements. 
Four classes will be offered on a 4-week rotation, covering a
different theme each week before repeating.  If you are thinking about starting CrossFit or have little experience you are highly encouraged to take advantage of all four classes prior to coming to class, or as you integrate in.  Until all four classes are completed CFU coaches may offer separate, beginner workouts during class times.
 
 
 Class times and other information can be found at www.crossfitundisclosed.com, CrossFitUndisclosed Facebook page, and questions can be emailed to crossfitundisclosed@gmail.com
 
 

28 April 2014

Tuesday, 29 April

SKILL: Bench Press 5-5-5
 
WOD:
 Partner Overhead walking lunges, 200 meters, 65/45lbs
 
Rounds in 5 minutes of:
5 Jumping Pull-ups
5 Burpees
5 V-Ups

27 April 2014

Monday, 28 April

SKILL:  Kipping pull-up drills and skills, 15 minutes
WOD:  “Mini Cindy”
      Rounds in 10 minutes of:
         5 Pull-ups
          10 Push-ups
         15 Squats
 
         THEN....
  Four rounds for time of:
      Run 200 meters
      Rest one minute

26 April 2014

Sunday, 27 April

 

24 April 2014

Friday, 25 April

"5 Tons" for time Partner WOD
-(10,000lbs, 7,000lbs) Ground to Overhead (One partner works at a time)
-Team runs a 400m together
-(10,000lbs, 7,000lbs) Deadlift (one partner works at a time)
-100 Handstand Pushups
--Team runs a 400m together
-2 rope climbs each
--Team runs a 400m together
 
 
 

22 April 2014

Wednesday, 23 April


Strength: Front Squats- 5-4-4-3-1 end around 90-95% (1 RM)

WOD:
3 RFT
-50 SDHPs 65/45lbs
-15 HSPUs
-50 DUs

21 April 2014

Tuesday, 22 April

SKILL:  Shoulder Mobility
 
WOD:
"Amanda"
9-7-5
-Muscle Ups (Scale = 2 Chest to bar/1 Ring Dip)
-Squat Snatch ( 135/95lbs)
 
 

20 April 2014

Monday, 21 April

 
SKILL: Cleans- 12 min to establish 1RM (and yes, it is a full squat)
 
“Mr. Who”
6 min AMRAP
-8 ring pushups
-10 OHS (95/65)
 
6 min AMRAP
-8 strict press (95/65)
-10 burpees

19 April 2014

Saturday, 19 April

CLASS WILL BE AT 0700, SATURDAY AND SUNDAY!
 this is something we are going to give a try--any feedback will be much appreciated!

WOD: FOR TIME
 Mini Murph with a vest
400m run
25 pull-ups
50 sit-ups
75 air squats
400m run

18 April 2014

Friday, 18 April

WOD: 300 "Spartan" for Time
-25 Pullups
-50 Deadlifts 135/95lbs
-50 Pushups
-50 Box Jumps 24/20
-50 Floor Wipers
-50 Dumbbell Clean & Jerk 35/25
-25 Pullups
 

16 April 2014

Thursday, 17 April

SKILL: Cleans: 3-3-2-2-1
Tabata L-Sit holds (4 min)
 
3 Minute Rest
 
WOD " Put dem hands up"
3 RFT (Goal is <15 min)
-400m Run
-12 OVHD Squats 95/65lbs

 
 
 
 
 


15 April 2014

Wednesday, 16 April

WOD:
"Flower"
Back Squats 135/95 lbs
 
Listen to the song, you will rise and lower when "Sally" does. If the bar touches the ground it is a 5 burpee penalty at the end for each occurrence.
 
4 min break then "Flower" Push Press 115/75 lbs
 
 
 
and for them CrossFit haters....
 


14 April 2014

CFU Paleo Challenge - Week 2 REEEE-port

Hope everyone has enjoyed their second week of clean eating here at the Deid!  Please send your Week 2 scores to crossfitundisclosed@gmail.com, comment below or on Facebook and I'll get them added to the leaderboard.

Two more weeks to go and we've all got a date with some measuring tapes, Franke's camera and way too many thrusters and burpees!!!  Keep up the great work everyone -- even those of you who stand with me at the ice cream station... #3pointfail

PEACE!


Tuesday, 15 April

Skill/Strength: Muscle Up Progression (rings)
 
WOD:
For time
21-18-15-12-9
Pullups
SDHP 95/65lbs
 
 
 
Our Featured Athlete of the Week is...
Chris "Taco" Tortoris!
 
Chris is normally a 6am-er and just recently competed in his FIRST EVER competitive WOD, 14.5 at CrossFit Oryx, where he had a very strong finish! He PR'd his DL at 395lbs and has been working feverishly on his lifting and body weight techniques--and is even giving Paleo an honest go too! However; it has been rumored he was been seen stuffing a few cookies in his pockets for the last day or two! (someone is telling on you, Chris!) Have you seen all the changes to the box over the weekend? Chris played a HUGE part in that, and CFU greatly appreciates his dedication and hardwork. If you see Chris around, give him props for being freakin' awesome and wish him well as he is leaving soon. We wish you the best Chris--keep up the good work, you are one dedicated and determined athlete!
 
 
 
 


Monday, 14 April

Strength: 1 RM Strict Press
 
20 Min EMOM:
Odd Min- 2 Hang Squat Cleans (weight can only touch and go in racked position) if bar is dropped 5 burpees due at the end
Every 3rd round up weight. 155, 185, 205, 225
Even Minute-7 T2B and 3 DL's with same bar
 
 

12 April 2014

Sunday, 13 April

 
Get Traction Partner WOD:
3 RFT
50 Sledgehammer swings on tire

15 Tire Flips
 
 
*During WOD the partner not working will hold a 45lb pet rock-if rock is set down during WOD, 10 burpee penalty

11 April 2014

Saturday, 12 April


 ATTENTION!! Class will be at 1700!!!!!!
 
 
 
Hero WOD "Wood"
5 RFT w/ 1 min rest between each round
400m run
10 Burpee box jumps 24/20
10 SDHP 95/65
10 Thrusters, same bar


10 April 2014

Friday, 11 April

Mobility:  Shoulder
 
WOD: 5 RFT
(18 min time cap)
15 Ring Dips
9 Hand-release deadlifts 156/95 lbs
24 DUs (rx unbroken)
 
 
 


09 April 2014

Thursday, 10 April

WOD:
15 Bear Complexes (10 min time cap) 135/85 lbs--
each complex not completed w/in time cap = 5 Burpees
 
10 Min EMOM 50m Sprints
 
 
 
I think 5am class has the best view....


08 April 2014

Wednesday, 9 April


 SKILL: Double Unders

WOD: 8 Min AMRAP
15 Game Style Pushups
20 Abmat Situps
25m OVHD walking Lunges 45/25


CFU Paleo Challenge, Week 1

Paleo Challenge Week 1 is in the books -- great job, everyone!  Keep encouraging one another out there :)  Please send your Week 1 points to crossfitundisclosed@gmail.com or comment below and I'll get them all added to our fancy leaderboard.

Some #cfupaleo highlights...don't forget to share yours!




07 April 2014

Tuesday, 8 April

Mobility- Posterior Chain
WOD: 3 RFT
400m Run
9 L-Sit Pull-ups
12 Snatches 95/65lbs
 
 
 
 
 


06 April 2014

Monday, 7 April

SKILL: Determine 1 REP max Deadlift
 
WOD:
10-9-8-7-6-5-4-3-2-1
Front Squat 185/115 lbs
Burpees
 
 


05 April 2014

Sunday, 6 April

WOD:
5K Hero Run
1800 BPC gym parking lot
no formal class, warm up is on your own!!


04 April 2014

Saturday, 5 April

AT THE POOL!
 
WOD:
-10 Swim width of the pool, then complete 3 MUs
 
 


03 April 2014

Friday, 4 April

SKILL:  Kipping (superman & hollowman) Pull-up/butterfly
WOD: 4 RFT
-15 Power Cleans 75/135 lbs
-12 alt. pistols
-100 DUs
 
 
TRUTH.
 


02 April 2014

Thursday, 3 April


 Mobility: Hip/hamstring/IT band

WOD: Every 2 min for 20 min
-6 Box Jumps 24"/30"
-6 Strict HSPUs
-6 T2B



 
 


01 April 2014

Wednesday, 2 April

 
Skill:  Back Squat Max!
 
WOD: 12 min AMRAP
3 - Push Press 155/95 lbs
6 - Front Rack lunges (same bar)
9 - KB Swings 1.0/1.5 pood