06
30
2014

Uncommon WOD – 070114

CrossFit 1.0 A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Dumbbell Bench Press x 12-15 reps @ 2011 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Four sets of: Rope Climb x 30 seconds Rest 30 seconds Mountain Climbers x 30 seconds Rest 30 seconds Dumbbell Burpees x 30 seconds Rest 30 seconds   CrossFit 2.0 A. Take 15 minutes to build to a heavy Squat Clean B. In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Squat Cl...

06
29
2014

Uncommon WOD 063014

1.0 Workout of the Day A. Four sets of: Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Lateral Lunges x 8-10 reps each leg @ 20X1 Rest 45 seconds Partnered Leg Tosses x 15-20 reps Rest 45 seconds B. Complete as many reps as possible in 12 minutes of: 3 Thrusters 3 Pull-Ups 6 Thrusters 6 Pull-Ups 9 Thrusters 9 Pull-Ups 12 Thrusters 12 Pull-Ups 15 Thrusters 15 Pull-Ups 18 Thrusters 18 Pull-Ups 2.0 Workout of the Day A. Weighted Pull-Up In six attempts or less, find your 1-RM Weighted Pull-Up. Rest a...

06
26
2014

Uncommon WOD – 062714

CrossFit 1.0 A. Four sets of: Front Squat x 6-8 reps @ 30X1 Rest 45 seconds Single-Arm Trap 3 Raise x 8-10 reps each arm @ 2110 Rest 45 seconds Double-Under Practice x 45-60 seconds Rest 45 seconds B. For time: Row 1000 Meters immediately followed by, Three rounds of: Dumbbell or Barbell Thrusters x 15 reps 100 Meter Run CrossFit 2.0 A. Four sets of: Front Squat x 3-5 reps Rest 10 seconds Tall Box Jumps x 1.1.1.1.1 Rest 3 minutes B. For time: Row 1000 Meters immediately followed by, Three rounds...

06
25
2014

Uncommon WOD – 062614

CrossFit 1.0 A. Three sets of: Good Mornings x 6-8 reps @ 3011 Rest 60 seconds Ring Rows x 8-10 reps @ 2111 Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. Three sets of: Against a 2-minute running clock, complete as many rounds and reps as possilbe of: Burpees x 5 reps Kettlebell Swings x 10 reps *Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed. CrossFit 2.0 A. Five sets of: Power Clean x 1.1.1 (rest 10 s...

06
24
2014

Uncommon WOD – 062514

CrossFit 1.0 & 2.0 A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc… B. Four sets of 3-minute sprints of either: “Cindy” 5 Pull-Ups 10 Push-Ups 15 Air Squats – OR – “Mary” 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups *Perform as many rounds...

06
23
2014

Uncommon WOD – 062414

CrossFit 1.0 A. Three sets of: Deadlift x 6-8 reps @ 30X1 Rest 60 seconds Dumbbell Shoulder Press x 8-10 reps @ 20X1 Rest 60 seconds Plank from Elbows x 45-60 seconds Rest 60 seconds B. Three rounds for time of: 400 Meter Run 10 Man-Makers CrossFit 2.0 A. Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x 1 rep * Set 5 – Test...

06
22
2014

Uncommon WOD – 062314

CrossFit 1.0 A. Three sets of: Turkish Get-Ups x 2 reps each arm Rest 45 seconds Goblet Squats x 8-10 reps @ 31X1 Rest 45 seconds Kettlebell Swings x 20 reps Rest 45 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 14 Wall Ball Shots 100 Meter Run CrossFit 2.0 A. Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work B. Complete as many rounds and reps as possible in 10 minutes of: 7 Toes to Bar 14 Wall Ball Shots

06
20
2014

SCHEDULE CHANGE – Next Friday & Saturday

Closing Friday after 9am class & Saturday We all know that Kenna told Alec YES! but in case you don’t know next Friday, these 2 lovebirds will take their vows.  So the BOX is closed on Friday June 27th after the 9am class & Saturday so we can join them in celebration.  We will resume our normal schedule on Monday.  Take a minute this coming week to tell Alec & Kenna congratulations!  Alec has not disclosed where he will be taking his lovely lady on their honeymoon, but they wil...