01
30
2014

Uncommon WOD – 013114

CrossFit 1.0 & 2.0 WOD Five sets of: Row 500 Meters Rest 20 seconds Toes to Bar x 20 reps Rest 20 seconds Side Plank Left x 60 seconds Side Plank Right x 60 seconds *Courtesy of CrossFit Invictus

01
29
2014

Uncommon WOD – 013014

CrossFit 1.0 & 2.0 A. Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 40X0 Rest 90 seconds B. “Just Nine Minutes” Three sets for max rounds of: 60 seconds of Hang Power Clean 60 seconds of Front Squat 60 seconds of Push Press 60 seconds of Rest (Prescribed loads are 95 lbs. for men and 65 lbs. for women – light enough to make continuous motion a reasonable goal. Scale up or down as you see fit.) *Courtesy of CrossFit Invictus

01
28
2014

Uncommon WOD – 012913

CrossFit 1.0 A. Four sets of: Turkish Get-Ups x 2-3 reps each arm Rest 60 seconds Kettlebell Swings x 20 reps Rest 60 seconds B. Five rounds for time of: Thrusters x 10 reps Sit-Ups x 20 reps 100 Meter Row CrossFit 2.0 A. In eight sets or less, build to today’s 1-RM Snatch B. Four sets for times of: 135/95 lb. Thruster x 5 reps 32/24 kg Kettlebell Swings x 10 reps Double-Unders x 20 reps Rest 90 seconds *Courtesy of CrossFit Invictus

01
27
2014

Uncommon WOD – 012814

CrossFit 1.0 Workout of the Day A. Four sets of: Push-Ups x 20 reps (progression – Ring Push-Ups; regression – raise hands with barbell on a rack) Rest 60 seconds Wall Ball x 20 reps (as quickly as possible) Rest 60 seconds DB/KB Walking Lunges x 20 steps Rest 60 seconds B. For time: 30 Pull-Ups Row 400 Meters 20 Pull-Ups Row 400 Meters 10 Pull-Ups CrossFit 2.0 Same

01
26
2014

Uncommon WOD – 012714

CrossFit 1.0 A. Four sets of: Deadlift x 6-8 reps @ 20X1 Rest 60 seconds Dumbbell Shoulder Press x 8-10 reps @ 20X1 Rest 60 seconds Russian Step-Ups x 10 reps each leg Rest 60 seconds B. Six sets for max reps of: 20 seconds of Kettlebell Swings 10 seconds of Rest 20 seconds of Burpees 10 seconds of Rest CrossFit 2.0 A. Four sets of: Deadlift x 5 reps Rest 20 seconds Box Jumps x 20 reps Rest 1 minute Push Press x 3 reps Rest 20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes B. Six sets for...

01
23
2014

Uncommon WOD – 012414

CrossFit 1.0 A. Take 12-15 minutes to work on a skill of your choice – muscle-ups, double-unders, handstands, etc… B. Complete as many rounds and reps as possible in 10 minutes of: Thrusters x 10 reps Burpees x 10 reps CrossFit 2.0 A. Take 12-15 minutes to work on a skill of your choice – muscle-ups, double-unders, handstands, etc… B. Complete as many rounds and reps as possible in 10 minutes of: 135/95 lb. Power Clean x 5 reps 135/95 lb. Thruster x 5 reps Burpees x 10 reps *Courtesy of CrossFit...

01
22
2014

Uncommon WOD – 012314

CrossFit 1.0 & 2.0 WOD Five sets for times of: 350 Meter Row 10 Dumbbell Ground to Overhead (45/25 lbs) 5 Wall Walks Rest 4 minutes *Courtesy of CrossFit Invictus

01
21
2014

Time to Bulletproof those Shoulders

I have been wanting to put together a list of exercises and drills to help strengthen our shoulders.  From helping us hit that next overhead PR or maybe just to recover from that minor injury.  I remember Pete coming across a video from Ben Bergeron of CrossFit New England a couple years ago – I didn’t see the need to re-invent the wheel, so here it is.  This is a great video demonstrating shoulder stability/strengthening drills. I personally would like to see everyone in the box doi...