03
31
2015

Uncommon WOD – 040115

CrossFit 1.0 A. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 8 reps *Set 2 – 8 reps *Set 3 – 6 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 4 reps *Set 7 – 2 reps *Set 8 – 2 reps Build in load every set…but make each set challenging. B. Every 4 minutes, for 20 minutes (5 sets): 20 Wall Ball Shots 20 Box Jump-Overs or Step-Overs Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)   CrossFit 2.0 A. Every 2 minutes, for...

03
30
2015

Uncommon WOD – 033115

CrossFit 1.0 A. Every minute, on the minute, for 15 minutes: Minute 1 – Supine Ring Row x 8 reps @ 2111 Minute 2 – Tempo Push-Ups x 12 reps @ 1111 Minute 3 – V-Ups x 20 reps B. For time: Row 50 Calories 50 Push Presses Run 800 Meters   CrossFit 2.0 A. Five sets for max reps of: 30 Seconds of Muscle-Ups Rest 30 seconds 30 Seconds of Push-Ups (if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up) Rest 30 seconds 3...

03
29
2015

Uncommon WOD – 033015

CrossFit 1.0 A. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Goblet Squat x 10 reps @ 3111 (stick to the tempo – 3 second descent and 1 second pause at the bottom) Station 2 – Reverse Snow Angels x 15-20 reps (perform slow and controlled; hold 2.5 lb plates in each hand if possible) Station 3 – L-Seated Dumbbell Press x 10 reps @ 2111 B. Complete as many rounds and reps as possible in 9 minutes of: 15 Kettlebell Swings 12 Alternating Reverse Lunges with KB in Goblet Hold 9 Burp...

03
27
2015

15.5 Heats Announced

Saturdays are moving very smooth this year – here are a few reminders: If you have a bag, please use the athlete area upstairs – do not place your bags anywhere you want. Upon arrival, please mark if you are going to be doing Scaled or Rx’d. If you do not know what the Scaled option is – click here.  Remember – after you have hit the workout, you need to Judge next heat. Remember EVERYONE needs to be here at 9:15am to go over Movement Standards and hear any addition...

03
26
2015

Uncommon WOD – 032715

CrossFit 1.0 AMRAP 20: Teams of 2 100 Wallballs (20/14) 100 Double Unders 80 Box Jumps (24/20) 80 Toes to Bar 60 Pull-Ups 60 Burpees 40 KB Swings 40 DB Push Press 20 Calorie Row 20 Calorie Row   CrossFit 2.0 AMRAP 20: Teams of 2 100 Wallballs (20/14) 100 Double Unders 80 Box Jumps (24/20) 80 Toes to Bar 60 Chest to Bar 60 Burpees 40 Cleans (135/95) 40 Jerks (135/95) 20 Calorie Row 20 Calorie Row

03
25
2015

Uncommon WOD – 032615

CrossFit 1.0 & 2.0 A. Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: L-Pull-Ups x 10-12 reps / L-Pull-Ups from Rope x 6-8 reps / 2 Rope Climbs Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time Minutes 5-6 & 11-12: Handstand Walk x 10 meters (use partner assist, Handstand Wall Runs or a 60-seconds Nose-to-Wall Handstand Hold if you don’t have handstand walks yet) B. Complete as many rounds and reps as possible in 15 minutes of: Run 600 Meters 15 Strict Pull-Ups (la...

03
24
2015

Uncommon WOD – 032515

CrossFit 1.0 A. Every minute on the minute for 15 minutes (5 sets): Station 1 – Romanian Deadlift x 6-8 reps @ 20X1 Station 2 – Alternating Reverse Lunges x 10 reps (perform these as heavy as possible) Station 3 – Single-Arm DB Press x 6 each arm B. Every minute on the minute for 15 minutes: 5 Renegade Rows (Push-Up, Row Left, Push-Up, Row Right) 5 Burpees If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into...

03
23
2015

Uncommon WOD – 032415

CrossFit 1.0 A. Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 2 reps B. As many rounds and reps as possible in 15 minutes of: 30 Weighted DB Box Step-Overs 30 Kettlebell Swings 30 DB Push Press   CrossFit 2.0 A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% followed by… One set of:...