12
30
2014

Uncommon WOD – 123114

CrossFit 1.0 Four sets for times of: 500 Meter Row 15 Deadlift 5 Wall Climbs Rest 3-4 minutes between sets CrossFit 2.0 Four sets for times of: 500 Meter Row 15 Deadlift (225/155 lbs) 15 Handstand Push-Ups Rest 3-4 minutes between sets   REMINDER – NO Evening Classes Tonight & NO Classes All Day Thursday – Happy New Year Uncommon Nation!

12
29
2014

Uncommon WOD – 123014

CrossFit 1.0 A. Four sets of: Dumbbell Push Press x 6-8 reps Rest 45 seconds Supine Ring Row x 8-10 reps @ 2111 Rest 45 seconds Hip Bridge x 6-8 reps @ 3011 Rest 45 seconds B. Complete as many rounds and reps as possible in 7 minutes of: 3 Toes to Bar 5 Box Jump Overs 7 Push-Ups   CrossFit 2.0 A. Push Press: Set 1 – x 3 reps Set 2 – x 2 reps Set 3 – x 1 rep Set 4 – x 3 reps Set 5 – x 2 reps Set 6 – x 1 rep Rest 2 minutes between sets B. Complete as many rounds and reps as possible in 7 minu...

12
28
2014

Uncommon WOD – 122914

CrossFit 1.0 A. Three sets, not for time, of: Bottoms Up Kettlebell Carry x 1 length of box per arm 30-60 seconds Upside Down Work (HSPU, Negatives, Holds, Walks, etc) Box Jumps x 12-15 reps B. Partners alternate to complete 10 sets each of: 15 Heavy Kettlebell Swings 100 Meter Row CrossFit 2.0 A. Three sets, not for time, of: Double-Unders x 40-50 reps Handstand Walks x 10 Meters Box Jumps x 12-15 reps B. Partners alternate to complete 10 sets each of: 15 Heavy Kettlebell Swings 100 Meter Row...

12
26
2014

Uncommon WOD – 122714

CrossFit 1.0 & 2.0 A.  15 minutes to practice Rope Climbs, Forward Rolls & Handstands B.  Three Sets for Max Reps: 60 Seconds of Double-Unders 60 Seconds of Push-Ups 60 Seconds of Alternating Dumbell Snatch 60 Seconds of Air Squats 60 Seconds of Toes to Bar 60 Seconds of Rest

12
26
2014

Uncommon WOD – 122614

CrossFit 1.0 & 2.0 Teams of 2 3 rounds: 40 Wall Balls (20/14) 40 Sumo-Deadlift High Pulls (75/55) 40 Box Jumps Overs (24/20) 40 Burpees 400 Meter Run as a Team Rest 1:00 Between Rounds

12
22
2014

Uncommon WOD – 122314

The 12 Days of Christmas After completing the first movement, start with new movement each round. There are 12 total rounds with one new movement being added each round. 1 Wall Walk 2 Clean (135/95) 3 Front Squats (135/95) 4 Shoulder to Overhead (135/95) 5 Pull Ups 6 Jumping Lunges 7 Burpees 8 Push Ups 9 Wall Balls (20/14) 10 KB Swings (55/35) 11 Deadlifts (135/95) 12 Thrusters (135/95) 1 Wall Walk, then 2 Clean + 1 Wall Walk, then 3 Front Squats + 2 Clean + 1 Wall Walk The WOD is complete when...

12
21
2014

Uncommon WOD – 122214

“DECK OF CARDS” Teams of  3, 4 or 5 will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone. Hearts = Burpees Diamonds = Abmat Situps Clubs = KB Swings (55/35) Spades = Goblet Squats (same as KB weight) Jacks, Queens, Kings = 10 reps Aces = 50 Double-Unders/100 Singles