03
31
2014

Uncommon WOD – 040114

CrossFit 1.0 & 2.0 Workout Of Day Four sets for max reps of: In five minutes, run 600 meters, and then complete as many reps as possible of: Unbroken Pull-Ups 115/75 lb. Push Press Rest exactly 5 minutes between sets. *Courtesy of CrossFit Invictus

03
30
2014

Uncommon WOD – 033114

CrossFit 1.0 A. Three sets of: Back Squats x 8-10 reps @ 20X1 Rest 60 seconds Dumbbell External Rotation x 10-12 reps each arm @ 2110 Rest 60 seconds Hollow Hold/Rocks x 45-60 seconds Rest 60 seconds B. Three rounds for time of: 30 Wall Ball Shots (20/12 lbs.) 20 Toes to Bar CrossFit 2.0 A. Five sets of: Back Squat x 3-5 reps @ 20X1 Rest 60 seconds Dumbbell External Rotation x 10-12 reps each arm @ 2110 Rest 60 seconds B. Three rounds for time of: 30 Wall Ball Shots (20/12 lbs.) 20 Toes to Bar *...

03
27
2014

Uncommon WOD – 032814

CrossFit 1.0 & 2.0 Workout of the Day Four rounds for time of: Row 400 Meters Run 400 Meters (This workout will be performed as a relay race in teams of three. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each member of the team has rowed and run 1600 meters. If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.) *Courtesy of CrossFit Invictus

03
26
2014

Uncommon WOD – 032714

CrossFit 1.0 & 2.0 A. Four sets of: Deadlift x 6-8 reps @ 20X1 Rest 60 seconds Dumbbell Bench Press x 8-10 reps @ 20X1 Rest 60 seconds Russian Step-Ups x 10 reps each leg Rest 60 seconds B. “Jackie” For time: 1000 Meter Row 50 Thrusters (45/33 lbs.) 30 Pull-Ups *Courtesy of CrossFit Invictus

03
25
2014

Uncommon WOD – 032614

CrossFit 1.0 A. Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… B. Seven rounds for time of: 7 Dumbbell Push Press 7 Burpees 7 Push-Ups 7 Pull-Ups CrossFit 2.0 A. Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs,...

03
24
2014

Uncommon WOD – 032514

CrossFit 1.0 A. Three sets of: Goblet Squats x 8-10 reps @ 30X1 Rest 45 seconds Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Flutter Kicks x 45 seconds Rest 45 seconds B. Complete as many rounds and reps as possible in 12 minutes of: Thrusters x 15 reps 30 Double-Unders CrossFit 2.0 A. On the minute, every minute, for 12 minutes: Thruster x 2 reps *Take the weight from the floor for every rep Rest exactly 5 Minutes, then… B. On the minute, every minute, for 12 minutes: 20 Double-Unders + M...

03
23
2014

Uncommon WOD – 032414

CrossFit 1.0 A. Four sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 45 seconds Push-Ups x 10-15 reps @ 2011 Rest 45 seconds Alternating Lateral Squat x 8-10 reps each leg @ 2011 Rest 45 seconds B. Two Rounds For time: Row 500 Meters Kettlebell Swings x 40 reps CrossFit 2.0 A. In 18-20 minutes, work up to a 1-RM Power Clean Suggested loading pattern: 50% of 1-RM x 3 reps 65 % of 1-RM x 2 reps 75% of 1-RM x 2 reps 85% of 1-RM x 1 rep 90% of 1-RM x 1 rep 95% of 1-RM x 1 rep More than 100% of 1-R...

03
20
2014

Uncommon WOD – 032114

CrossFit 1.0 & 2.0 Workout of the Day In teams of two, with only one teammate working at a time, complete the following as quickly as possible: 1200 Meter Run 50 Pull-ups 100 Push-ups 200 Squats 1200 Meter Run *Courtesy of CrossFit Invictus