04
30
2014

Uncommon WOD – 050114

CrossFit 1.0 A. Three sets of: Snatch Grip Romanian Deadlifts x 6-8 reps @ 3011 Rest 45-60 seconds Partnered Leg Tosses x 10-15 reps Rest 45-60 seconds Double-Under Practice x 60 seconds Rest 45-60 seconds B. 2 Rounds For time: 40 Calorie Row 40 Shoulder to Overhead 40 Box Jump Overs 1 Minute Rest Between Rounds CrossFit 2.0 A. Four sets of: Clean and Jerk x 1.1.1 (rest 7-10 seconds between singles) Rest 2-3 minutes between sets B. 2 Rounds For time: 40 Calorie Row 40 Shoulder to Overhead (95/65...

04
30
2014

Teen Strength and Performance Camp – Powered by CrossFit Uncommon

  The Teen Strength and Performance Camp is a socially interactive strength and condition program for Teens between the ages of 13-19 years old. This program utilizes scalable movements suitable for teenagers that focus on pairing fitness with fun. With social tendencies geared towards becoming more sedentary and childhood obesity rising at an alarming rate, we see a need to incorporate health and fitness into the lives of our young adults. This program is designed to build a foundation of...

04
28
2014

Uncommon WOD – 042914

CrossFit 1.0 & 2.0 A. Three sets of: Front Squat x 6-8 reps @ 30X0 Rest 45 seconds Turkish Get-Ups x 3-4 reps each side (move slowly, be deliberate in each stage of the movement) Rest 45 seconds B. For time: 10 Wall Ball Shots 10 Pull-Ups 9 Wall Ball Shots 9 Pull-Ups … 1 Wall Ball Shot 1 Pull-Up (advanced athletes should perform chest-to-bar pull-ups) *Courtesy of CrossFit Invictus

04
27
2014

Uncommon WOD – 042814

CrossFit 1.0 Workout of the Day Six sets for times of: Thrusters x 10 reps Sit-Ups x 10 reps Push-Ups x 10 reps Rest 3 minutes CrossFit 2.0 Workout of the Day Six sets for times of: 185/135 lb. Power Clean x 3 reps Ring Dips x 6 reps 24/20” Box Jumps x 9 reps Hand-Release Push-Ups x 12 reps Rest 3 minutes *Courtesy of CrossFit Invictus

04
24
2014

Uncommon WOD – 042514

CrossFit 1.0 A. Four sets of: Snatch Grip Romanian Deadlift x 6-8 reps @ 3011 Rest 45 seconds Dumbbell Floor Press x 8-10 reps @ 2011 Rest 45 seconds Single Arm Bottom’s Up Kettlebell Squat x 5 reps each arm Rest 45 seconds B. Three rounds for time of: 15 Dumbbell Push Press 15 Box Jump Overs 400 Meter Run CrossFit 2.0 A. Take 12-15 minutes and build to today’s 1RM Snatch B. Three rounds for time of: 15 Handstand Push-Ups 30 Box Jumps (24/20”) 400 Meter Run *Courtesy of CrossFit Invictus

04
24
2014

Sled Pulling

Here is a video of some sled dragging/pulling variations that I think could benefit anyone who is willing to put in some additional time.  Arrive early & use them as part of your warm up or come in on an off day and use as some active recovery. If using for active recovery, try this: Walking Forward – 6 trips Walking Backward – 6 trips Upper Body Pulls – 4 trip switching variation on each trip 1 Trip: Aprox. 200 feet (from the bay door to Fortune Drive) Rest: Approx. 30 sec...

04
23
2014

Uncommon WOD – 042414

CrossFit 1.0 & 2.0 A. Four sets of: Box Step-Ups x 6-8 reps @ 2111 Rest 45-60 seconds Single-Arm Kettlebell Row x Max Unbroken Reps each arm @ 2010 Rest 45-60 seconds B. Three sets for max reps of: 30 seconds of Double-Unders 30 seconds of Rest 30 seconds of Dumbbell Ground to Overhead 30 seconds of Rest 30 seconds of Row Sprint 30 seconds of Rest *Courtesy of CrossFit Invictus