05
29
2014

Uncommon WOD – 053014

CrossFit 1.0 A. Three sets of: Deadlift x 8-10 reps @ 21X1 Rest 90 seconds Turkish Get-Ups x 3 reps each arm Rest 90 seconds B. Three rounds for time of: 50 Double-Unders 25 Burpee Box Jump Overs CrossFit 2.0 A. Three sets of: Deadlift x 4-6 reps @ 21X1 Rest 90 seconds Handstand Push-Ups x Max reps Rest 90 seconds B. Three rounds for time of: 50 Double-Unders 25 Burpee Box Jump Overs (24″/20″) *Courtesy of CrossFit Invictus

05
28
2014

Uncommon WOD – 052914

CrossFit 1.0 A. Three sets of: Bench Press x 8-10 reps @ 20X1 (Dumbbell or Barbell) Rest 60 seconds Pull-Ups x 6-8 reps @ 2111 Rest 60 seconds Plank from Elbows x 60 seconds Rest 60 seconds B. In teams of two, partners alternate to complete three sets each of: Kettlebell Swings x 20 reps Push-Ups x 15 reps 400 Meter Run CrossFit 2.0 A. Four sets of: Bench Press x 4-6 reps @ 20X1 Rest 90 seconds Single Arm Kettlebell or Dumbbell Row x 8-12 reps @ 2111 Rest 90 seconds B. In teams of two, partners...

05
28
2014

The 6 Stages of a Hero WOD

Memorial Day has come and gone. The weather was hot and the beers were cold. A full day to pay our respects and to honor those who have made the ultimate sacrifice to ensure we wake up each day in a free country. Whatever your viewpoint is on war, politics, etc. we use this day to pay tribute to the men and women in the Armed Forces who have served or are serving still. Being in the CrossFit family, we all know the best way we can show appreciation is to suffer through a recognized Hero WOD. The...

05
27
2014

Uncommon WOD – 052814

CrossFit 1.0 A. Four sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Wall Climbs x 3-5 reps Rest 45 seconds Double-Under Practice x 45 seconds Rest 45 seconds B. For time: 30 Wall Ball Shots 30 Sit-Ups 20 Wall Ball Shots 20 Sit-Ups 10 Wall Ball Shots 10 Sit-Ups CrossFit 2.0 A. Six sets of Hang Snatch + Snatch Rest as needed between sets B. For time: 30 Wall Ball Shots 30 Pull-Ups 20 Wall Ball Shots 20 Pull-Ups 10 Wall Ball Shots 10 Pull-Ups *Courtesy of CrossFit Invictus

05
26
2014

Uncommon WOD – 052714

CrossFit 1.0 A. Four sets of: Back Squat x 4-6 reps @ 30X0 Rest 60 seconds Powell Raises x 8-10 reps each @ 2020 Rest 60 seconds B. In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 15 minutes of: 20-Yard Bear Crawl 5 Man-Makers CrossFit 2.0 A. Four sets of: Back Squat x 4-6 reps @ 30X0 Rest 60 seconds Powell Raises x 8-10 reps each @ 2020 Rest 60 seconds B. In teams of two, with only one person working at a time, complete as many rounds and...

05
22
2014

Uncommon WOD – 052314

CrossFit 1.0 & 2.0 Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible: Row 500 Meters 30 Kettlebell Swings 15 Pull-Ups (or 5 Muscle-Ups for advanced athletes) *Courtesy of CrossFit Invictus

05
21
2014

Uncommon WOD – 052214

CrossFit 1.0 A. Four sets of: Alternating Single Arm Dumbbell Press x 6-8 reps each arm Rest 45 seconds Romanian Deadlift x 6-8 reps @ 3011 Rest 45 seconds Partnered Leg Tosses x 15-20 reps Rest 45 seconds B. For time: Shoulder to Overhead x 30 reps 800 Meter Run Wall Ball Shots x 40 reps CrossFit 2.0 A. Five or Six sets of: Shoulder Press @ 20X1 tempo Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you som...

05
20
2014

Uncommon WOD – 052114

CrossFit 1.0 Workout of the Day On the minute, every minute, for 20 minutes, complete the following: Heavy Kettlebell Swings x 5 reps Burpees x 3 reps As Quickly As Possible CrossFit 2.0 Workout of the Day On the minute, every minute, for 20 minutes, complete the following: Power Clean x 2 reps Burpees x 3 reps As Quickly As Possible Score total weight (in lbs.) successfully lifted in the power clean over the course of the 20 minutes. *Courtesy of CrossFit Invictus