04
30
2015

Uncommon WOD – 050115

CrossFit 1.0 A. Three sets of: Strict Dumbbell Press x 10 reps @ 2011 Rest 45 seconds Supine Ring Rows x 10 reps @ 2111 Rest 45 seconds V-Ups x 10-20 reps Rest 45 seconds B. Five rounds for time of: Run 300 Meters 10 Strict Handstand Push-Ups or L-Seated Dumbbell Press 10 Strict Pull-Ups   CrossFit 2.0 A. Five sets of: Push Press x 5 reps @ 11X1 Rest 2 minutes B. Five rounds for time of: Run 300 Meters 10 Strict Handstand Push-Ups or L-Seated Dumbbell Press 10 Chest-to-Bar Pull-Ups   *...

04
29
2015

Uncommon WOD – 043015

Workout of the Day A. Every minute, on the minute, for 30 minutes: Minute 1 – 30 Double-Unders -OR- 40 seconds of Double-Under technique work if you’re still perfecting your double-unders Minute 2 – 10 Burpees Minute 3 – 15 Kettlebell Swings B. CrossOver Symmetry Iron Scap Series   *Courtesy of CrossFit Invictus

04
28
2015

Uncommon WOD – 042915

CrossFit 1.0 A. Five sets of: Front Squat x 6 reps @ 2011 (use more weight than you used on April 15, 2015.) Rest 60 seconds Double-Kettlebell Overhead Carry x 100 Meters Rest 45 seconds B. Complete as many rounds and reps as possible in 12 minutes of: Row 250 Meters 20 Wall Ball Shots CrossFit 2.0 A. Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 4 reps @ as heavy as possible Rest 2 minutes b...

04
27
2015

Uncommon WOD – 042815

CrossFit 1.0 A. Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – Supine Ring Rows x 8 reps @ 2111 Minute 2 – Left Leg Box Step-Ups with DBs x 6-8 reps @ 3111 Minute 3 – L-Seated DB Press x 8 reps @ 2011 Minute 4 – Right Leg Box Step-Ups with DBs x 6-8 reps @ 3111 Minute 5 – Tempo Push-Ups x 10 reps @ 1111 B. Every minute, on the minute, for 9 minutes (3 sets each) for max reps: Minute 1 – 30 seconds of Toes to Bar Minute 2 – 30 seconds of Double-Unders Minute 3 – 30 secon...

04
26
2015

Uncommon WOD – 042715

CrossFit 1.0 A. Every minute, on the minute, for 20 minutes (5 sets of each): Minute 1 – Banded Good Mornings x 12 reps @ 20X1 Minute 2 – Tempo Goblet Squats x 6 reps @ 32X1 Minute 3 – Kettlebell Swings x 12-15 reps Minute 4 – Prone Plank Hold x 45 seconds B. For time: Row 500 Meters When the clock reaches 4 minutes… For time: 30 Dumbbell Man-Makers Note two separate times – e.g., 1:34/4:20 (65 lb DBs)   CrossFit 2.0 A. Every two minutes, for 20 Minutes (10 sets): High Hang Clean + Hang Cle...

04
24
2015

Uncommon WOD – 042515

CrossFit 1.0 & 2.0 Teams of 3 20 Minute AMRAP Station 1: Row for calories Station 2: 50 Foot Double Kettlebell Walking Lunge (70/53) Station 3: Rest *Rotate stations as partner finishes walking lunge, score is total calories on the row

04
23
2015

Uncommon WOD – 042415

CrossFit 1.0 & 2.0 Complete as many rounds and reps as possible in 6 minutes of: 10 Pull-Ups 15 Push Press (115/75 lbs) 20 Kettlebell Swings (55/35) Rest 4 minutes, and when the clock reaches 10:00 complete the following… Complete as many reps as possible in 6 minutes of: Row 1000 Meters Max Reps of Burpees Over the Erg Rest 4 minutes, and when the clock reaches 20:00 complete the following… Complete as many reps as possible in 6 minutes of: Run 800 Meters 20 Toes to Bar Max Reps of Push-Ups...

04
22
2015

Uncommon WOD – 042315

CrossFit 1.0 A. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011 (stick to the tempo – 3 second descent) Station 2 – Supine Ring Row x 8-10 reps @ 2111 (get as horizontal as possible) Station 3 – L-Seated Dumbbell Press x 8-10 reps @ 2111 (increase load from last Monday’s sets of 10 reps) B. Three rounds for time of: Run 400 Meters 25 Kettlebell Swings 25 Push-Ups   Workout of the Day A. Every 2 minutes, for 20 minutes (10 s...