08
28
2014

Uncommon WOD – 082914

CrossFit 1.0 A. Four sets of: Good Mornings x 8-10 reps @ 3011 Rest 45 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. For time: Dumbbell Ground to Overhead x 12 reps Box Jumps x 12 reps Dumbbell Ground to Overhead x 9 reps Box Jumps x 9 reps Dumbbell Ground to Overhead x 6 reps Box Jumps x 6 reps Run 600 Meters CrossFit 2.0 A. Five sets of: Snatch Balance + 3 Overhead Squats Rest 2 minutes between sets B. For time: 115/75 lb. Power...

08
27
2014

Uncommon WOD – 082814

CrossFit 1.0 A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 60 seconds Pull-Ups x 4-6 reps @ 31X0 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. For time: Row 1000 Meters followed immediately by . . . Three rounds of: Kettlebell Swings x 20 reps Toes to Bar x 10 reps Wall Climbs x 5 reps CrossFit 2.0 A. Five sets of: Back Squat x 2-4 reps @ 30X1 Rest 60 seconds Single-Arm Dumbbell Row x 12-15 reps @ 2111 Rest 2 minutes B. For time: Row 1000 Meter followed immediately...

08
26
2014

Uncommon WOD – 082714

CrossFit 1.0 A. Three sets of: Barbell Push Press x 6-8 reps Rest 45 seconds Single Leg Hip Bridge x 8-10 reps each leg @ 2011 Rest 45 seconds Partnered Leg Tosses x 15-20 reps Rest 45 seconds B. Every minute, on the minute for 16 minutes: Even minutes – Burpees x 10 reps Odd minutes – 100 Meter Sprint CrossFit 2.0 A. Four sets of: Push Press x 3-5 reps Rest 2-3 minutes B. Every minute, on the minute, for 16 minutes: Even minutes – Burpees x 10 reps Odd minutes – Power Cleans x 5 reps *Courtesy...

08
25
2014

Uncommon WOD – 082614

CrossFit 1.0 & 2.0 A. Three sets of: Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011 Rest 60-90 seconds Turkish Get-Ups x 2-3 reps each arm Rest 60-90 seconds Side Planks x 30-45 seconds each side Rest 60-90 seconds B. Complete as many rounds and reps as possible in 5 minutes of: Dumbbell Weighted Burpees x 3 reps Alternating Dumbbell Rows from the Plank x 5 reps (each arm) Dumbbell Thrusters x 7 reps *Rest two minutes and then repeat *Courtesy of CrossFit Invictus

08
24
2014

Uncommon WOD – 082514

CrossFit 1.0 A. Three sets of: Bench Press x 8 reps @ 2011 Rest 60 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds B. Four rounds for max reps of: 60 seconds Row for Calories 60 seconds Push-Ups 60 seconds Strict Pull-Ups 60 seconds of Rest CrossFit 2.0 A. Bench Press Set 1: x 3 reps Set 2: x 2 reps Set 3: x 1 rep Set 4: x 1 rep Rest 2-3 minutes between sets B. Four rounds for max reps of: 60 seconds Row for Calories 60 seconds Push-U...

08
21
2014

Uncommon WOD – 082214

CrossFit 1.0 A. Four sets of: Overhead Squat x 6-8 reps @ 3011 Rest 60 seconds Single Leg Kettlebell Deadlift x 6-8 reps each leg @ 3011 Rest 60 Plank from Elbows x 60 seconds Rest 60 seconds B. Complete as many rounds and reps as possible in 7 minutes of: Dumbbell Ground to Overhead x 7 reps Sit-Ups x 14 reps CrossFit 2.0 A. Five sets of: Hang Snatch x 1.1.1 Rest 2 minutes B. Complete as many rounds and reps as possible in 7 minutes of: 135/95 lb Ground to Overhead x 7 reps Toes to Bar x 7 reps...

08
20
2014

Uncommon WOD – 082114

CrossFit 1.0 & 2.0 Workout of the Day. Six sets of: Against a 2 minute running clock, complete the following: 300m Row Push-Ups x Max Reps Rest 2 minutes between sets *Courtesy of CrossFit Invictus

08
19
2014

Uncommon WOD – 082014

CrossFit 1.0 A. Four sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Single Arm Press x 6-8 reps each arm Rest 45 seconds Dumbbell Alternating Reverse Lunges x 10 reps each leg Rest 45 seconds B. Three rounds for time of: Man-Makers x 10 reps 400 Meter Run CrossFit 2.0 A. Deadlift: *Set 1- x 5 reps *Set 2- x 3 reps *Set 3- x 1 reps *Set 4- x 5 reps *Set 5- x 3 reps *Set 6- x 1 reps Rest 2-3 minutes between sets and use that time to practice skills on the rings B. Three rounds for time of: Bo...