01
30
2015

Uncommon WOD – 013115

CrossFit 1.0 & 2.0  Complete as many rounds and reps as possible in 3 minutes of: 10 Single-Arm Dumbbell Snatches 5 Burpee Box Jump-Overs 5 Toes to Bar Rest 3 minutes between sets, and complete a total of five sets.   *Courtesy of CrossFit Invictus

01
29
2015

Uncommon WOD – 013015

CrossFit 1.0 A. Three sets of: Kneeling Kettlebell Halos x 3-5 reps each direction Rest 45 seconds Overhead Squat x 6-8 reps Rest 45 seconds Dumbbell Renegade Rows x 5 reps Rest 45 seconds B. Three rounds for time of: 15 Strict Handstand Push-Ups or  DB Strict Presses 20 Alternating Front Racked Reverse Lunges C. Eight sets of: 20 seconds of Hollow Rocks or Holds Rest 10 seconds CrossFit 2.0 A. Five sets of: Snatch + 3 Overhead Squats Rest 2 minutes B. Three rounds for time of: 15 Strict Handsta...

01
28
2015

Uncommon WOD – 012915

CrossFit 1.0 A. Five sets of: Weighted Pull-Ups x 2 reps Rest 30 seconds immediately followed by… Every 90 seconds, for 12 minutes (8 sets Two sets of: 5-7 Wide Pronated Grip Pull-Ups Rest 45-60 seconds 5-7 Pronated Grip Pull-Ups Rest 45-60 seconds 5-7 Supinated Grip Pull-Ups Rest 45-60 seconds 5-7 Mountain Climber Pull-Ups Rest 45-60 seconds B. In teams of two, alternate sets to complete four each of: 15 Burpees 400 Meter Row   2.0 Workout of the Day A. Five sets of: Weighted Pull-Ups x 2...

01
27
2015

Uncommon WOD – 012815

CrossFit 1.0 A. Four sets of: Back Squat x 8-10 reps Rest 20 seconds Russian Step-Ups x 8-10 reps each leg Rest 60 seconds Turkish Get-Up x 1-2 reps each arm Rest 60 seconds B. In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of: 3 Push Press 6 Box Jump-Overs 9 Kettlebell Swings CrossFit 2.0 A. Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *S...

01
26
2015

Uncommon WOD – 012715

CrossFit 1.0 A. Three sets of: Push Press x 6-8 reps Rest 60 seconds Side Plank x 30-45 seconds each side Rest 60 seconds Single Leg Hip Bridge x 6-8 reps each leg @ 3011 Rest 60 seconds B. For time: 21 Burpees 15 Thrusters 9 Pull-Ups 150 Du’s 9 Pull-Ups 15 Thrusters 21 Burpees CrossFit 2.0 A. Five sets of: Jerk x 1- 2 reps Rest 2-3 minutes B. For time: 21 Burpees 15 Thrusters (115/75 lbs) 9 Chest to Bar Pull-Ups 150 Du’s 9 Chest to Bar Pull-Ups 15 Thrusters 21 Burpees *Courtesy of C...

01
25
2015

Uncommon WOD – 012615

1.0 Workout of the Day A. Three sets of: Deadlift x 6-8 reps Rest 45 seconds Alternating Reverse Lunges x 20 steps Rest 45 seconds Dumbbell Bench Press x 10-12 reps Rest 45 seconds B. Every minute, on the minute, for 15 minutes: 1st minute – 15 Kettlebell Swings 2nd minute – 200 Meter Row 3rd minute – 20/10 Push-Ups C. Every minute, on the minute, for 6 minutes: Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111 Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm   2.0 Workout of the D...

01
23
2015

Uncommon WOD – 012415

Workout of the Day In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 300 Meter Row Station 2 – 30/15 Push-Ups Station 3 – 30 Box Jump Overs Station 4 – 30 Goblet Squats *Courtesy of CrossFit Invictus

01
22
2015

Uncommon WOD – 012315

CrossFit 1.0 A. Three sets of: Front Squat x 6-8 reps Rest 60 seconds Row 250 Meters Rest 60 seconds Plank to Elbows x 8-10 reps Rest 60 seconds B. Complete as many rounds and reps as possible in 6 minutes of: 3 Dumbbell Ground to Overhead 3 Burpees 6 Dumbbell Ground to Overhead 6 Burpees 9 Dumbbell Ground to Overhead 9 Burpees 12 Dumbbell Ground to Overhead 12 Burpees … C. Three sets of: Single Arm Row x 10-12 reps each arm @ 2110 CrossFit 2.0 A. Every two minutes, for 12 minutes (6 sets of): F...