07
31
2014

Uncommon WOD – 080114

CrossFit 1.0 & 2.0 A. Surprise x 8 reps @ 20xl Rest Surprise Surprise x 60 sec Rest Surprise B. 21-15-9 Surprise (Surprise/Surprise) Surprise (Surprise”/Surprise”) *Courtesy of Surprise!

07
30
2014

Uncommon WOD – 073114

CrossFit 1.0 A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 60 seconds Dumbbell Bench Press x 8-10 reps @ 2011 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Every minute, on the minute, for 15 minutes: Heavy Kettlebell Swings x 7 reps Burpees x 5 reps CrossFit 2.0 A. Take 10-12 minutes and build to a heavy, but not necessarily 1RM Clean or Power Clean B. Every minute, on the minute, for 15 minutes: Clean or Power Clean x 2 reps* Burpees over Barbell x 4 reps *Load can...

07
30
2014

Thoughts from Bri the Barista

Her name is Brittani Cicirelli, but you know her has Bri the Barista. She has been at CrossFit Uncommon for months now and is improving each day she is here. In order to better understand Bri and where she comes from, I asked her one simple question. “Why CrossFit?” An open ended question that leaves the door wide open for any kind of answer. Normally I get the Sunday School answer, “to be healthier.” Valid answer, yes. But 9 times out of 10, there is more to the story. A...

07
29
2014

Uncommon WOD – 073014

CrossFit 1.0 & 2.0 A. Three sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 60 seconds Dumbbell External Rotations x 6-8 reps each @ 2020 Rest 60 seconds B. In teams of three, with only one work station per team, and only one partner working at a time: Complete as many Wall Ball Shots as possible in 6 minutes. Rest/Transition 1 minute Row for as many Calories as possible in 6 minutes *Courtesy of CrossFit Invictus

07
28
2014

Uncommon WOD – 072914

CrossFit 1.0 A. Four sets of: Shoulder Press x 6-8 reps @ 20X1 Rest 45 seconds Russian Step-Ups x 10 reps each leg Rest 45 seconds Barbell Roll-Out x 10-12 reps Rest 45 seconds B. Complete as many rounds and reps as possible in 8 minutes of: Dumbbell Ground to Overhead x 5 reps Pull-Ups x 10 reps Push-Ups x 15 reps CrossFit 2.0 A. Four sets of: Shoulder Press x 1 + Push Press x 4 reps Rest 60 seconds Strict Toes-to-Bar x 8-10 reps Rest 60 seconds B. Complete as many rounds and reps as possible i...

07
27
2014

Uncommon WOD – 072814

CrossFit 1.0 A. Four sets of: Turkish Get-Ups x 2-3 reps each arm Rest 45 seconds Romanian Deadlifts x 6-8 reps @ 3011 Rest 45 seconds Push-Ups x 12-15 reps @ 2011 Rest 45 seconds B. In teams of two, partners alternate to complete 5 sets each of: Goblet Squats x 10 reps Kettlebell Swings x 15 reps 100 Meter Run CrossFit 2.0 A. Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes between sets B. In teams of two, partners alternate to complete 5 sets each of: Overhead Squ...

07
24
2014

Uncommon WOD – 072514

CrossFit 1.0 A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 20 seconds Unbroken Kettlebell Swings x 20 reps Rest 3 minutes B. For time: Row 1000 Meters Immediately followed by . . . Three rounds of: Thrusters x 10 reps Pull-Ups x 20 reps Immediately followed by . . . Run 400 Meters CrossFit 2.0 A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 20 seconds Unbroken Kettlebell Swings x 20 reps Rest 3 minutes B. For time: Row 1000 Meters Immediately followed by . . . Three rounds of: 95/65 lb. Th...

07
23
2014

Uncommon WOD – 072414

CrossFit 1.0 A. Three sets of: Dumbbell or Barbell Shoulder Press x 8-10 reps @ 2011 Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Complete as many rounds and reps as possible in 7 minutes of: Push-Ups x 15 reps Box Jumps x 20 reps CrossFit 2.0 A. Four sets of: Shoulder Press x 4-6 reps @ 20X1 Rest 90 seconds Strict Pull-ups x 2-3 reps @ 21X0 Rest 90 seconds B. Complete as many rounds and reps as possible in 7 minutes of:...