09
30
2014

Uncommon WOD – 100114

CrossFit 1.0 Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 30 seconds Dumbbell External Rotation x 8-10 reps @ 2020 Rest 30 seconds Kettlebell Swings x 15-20 reps Rest 2 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 5 Dumbbell Ground to Overhead 100 Meter Run CrossFit 2.0 A. Five sets of: Back Squat x 3-5 reps @ 30X1 Rest 60 seconds Single-Arm Dumbbell Row x 8-10 reps @ 2020 Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: Deadlift...

09
30
2014

Tri-N-Run’s Turkey Trot 5K

Uncommon Nation – mark your calendars.  If you are in town this Thanksgiving – plan to join us for a little trot. We are excited to announce that we are helping sponsor Tri-N-Run’s Turkey Trot on Thanksgiving morning.  We want to see a huge turn out at the event.  We will be fresh off a Nutrition Challenge and ready to run like the Forest Gump.  Most of us spend 3-5 times a week in the box, let’s get outside and see what we can accomplish out on the 5K course.  This will...

09
29
2014

Uncommon WOD – 093014

CrossFit 1.0 A. Three sets of: Ring Row x 10-12 reps @ 2111 Rest 45 seconds Hollow Rock (or Hold) x 30 seconds Rest 45 seconds Farmer’s Walk x 100 Meters Rest 45 seconds Prone Plank Hold x 45 seconds Rest 45 seconds B. In teams of two, complete four rounds for time of: 12 Dumbbell Renegade Rows 400 Meter Run (Partition the reps however you see fit, and stay with your partner on the run.) CrossFit 2.0 Workout of the Day A. Four sets of: Weighted Pull-Up x 2-3 reps @ 21X0 Rest 15-20 seconds Strict...

09
28
2014

Uncommon WOD – 092914

CrossFit 1.0 A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 45 seconds Push-Ups x 10-15 reps @ 21X1 Rest 45 seconds Reverse Lunges with DBs x 20 @ 1010 Rest 45 seconds Side Plank x 45 seconds each side Rest 45 seconds B. Five sets of: 30 seconds of Kettlebell Swings 30 seconds of Rest 30 seconds of Rope Climbs 30 seconds of Rest 30 seconds of Sit-Ups 30 seconds of Rest   CrossFit 2.0 A. Deadlift x 15 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Dea...

09
25
2014

Uncommon WOD – 092614

CrossFit 1.0 & 2.0 “FILTHY FIFTY” 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 Walking Lunge 50 Knees to elbows 50 Push press 45# 50 Back extensions 50 Wall ball shots 20# 50 Burpees 50 Double unders

09
24
2014

Uncommon WOD – 092514

CrossFit 1.0 & 2.0 Four sets of: Against a 4-minute running clock, complete: 500 Meter Row 400 Meter Run Push-Ups x Max Reps Rest 4 minutes between sets   *Courtesy of CrossFit Invictus

09
23
2014

Uncommon WOD – 092414

CrossFit 1.0 A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 60 seconds Kettlebell Swings x 20 reps Rest 60 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 60 seconds B. Complete as many rounds and reps as possible in 12 minutes of: Walking Lunge the length of box 10 Burpees 30 Double-Unders CrossFit 2.0 A. Four sets of: Back Squat x 6-8 reps @ 30X1 Rest 90 seconds Wall Slides x 5 reps @ 3030 Rest 90 seconds B. Complete as many rounds and reps as possible in 12 minutes of: Walking Lunge t...

09
22
2014

Uncommon WOD – 092314

CrossFit 1.0 A. Four sets of: Push Press x 8-10 reps @ 20X1 Rest 45 seconds Pull-Ups x 6-8 reps @ 21X0 Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. Three rounds for time of: 10 Shoulder to Overhead 10 Burpee Box Jump Overs 300 Meter Run CrossFit 2.0 A. Push Press: *Set 1 – x 5 reps *Set 2 – x 3 reps *Sets 3-6 – x 1 rep Rest 2-3 minutes between sets B. Three rounds for time of: 10 Handstand Push-Ups 20 Pull-Ups 300 Meter Run   *Courtesy of CrossFit Invictus