05
31
2015

Uncommon WOD – 060115

CrossFit 1.0 A. Three rounds of: Back Squat x 10 reps @ 3011 Rest 60 seconds Dumbbell Bench Press x 10 reps @ 2011 Rest 60 seconds V-Ups x 20 reps Rest 60 seconds Increase loads from those used on May 18, 2015. B. For time: Run 800 Meters immediately followed by… Five rounds of: 12 Push-Ups 12 Box Jump-Overs immediately followed by… Row 1000 Meters CrossFit 2.0 A. Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 4 re...

05
29
2015

Uncommon WOD – 053015

CrossFit 1.0 & 2.0 As a team of two. Both team members complete all work in conga style. 100 (Combined) Double Under Buy In 21-15-9 1.0 Sumo Deadlift High Pull / 2.0 Clean and Jerks (135/115) Calories on the Rower into 5 Rounds of Cindy (5 pull-ups, 10 Push-ups, 15 Air Squats) into 9-15-21 1.0 Alternating DB Snatch / 2.0  Power Snatches (115/95) Calories on the Rower into 3 Rounds of Cindy 100 (Combined) Double Under Cash Out

05
28
2015

Uncommon WOD – 052915

CrossFit 1.0 & 2.0 A. For max reps: Strict Pronated-Grip Pull-Ups Rest 90 seconds Strict Mixed-Grip Pull-Ups Rest 90 seconds Strict Supinated-Grip Pull-Ups If you’re using assistance, use the same level of assistance for every set. B. “Jackie” For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups   *Courtesy of CrossFit Invictus

05
27
2015

Uncommon WOD – 052815

CrossFit 1.0 & 2.0 A. Three sets (12 minutes) of: 30 seconds of Muscle-Ups or Ring Dips Rest 30 seconds 30 seconds of Toes to Bar Rest 30 seconds 30 seconds of L-Sit or L-Sit Progression Rest 90 seconds B. Every 5 minutes, for 25 minutes (5 sets) for times: Run 400 Meters 25 Push-Ups *Courtesy of CrossFit Invictus

05
26
2015

Uncommon WOD – 052715

CrossFit 1.0 A. Four sets of: Front Squat x 6-8 reps @ 2111 (goal is to use the same load used on May 15…and achieve 8 reps) Rest 60 seconds Turkish Get-Ups x 4 reps (2 each side) (perform these slow and controlled, look for proper positioning and stability in each position) Rest 60 seconds B. Same as 2.0   CrossFit 2.0 A. Front Squat *Set 1 – 4 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 2 reps @ as heavy...

05
25
2015

Uncommon WOD – 052615

CrossFit 1.0 A. Three sets of: Strict Dumbbell Press x 8-10 reps @ 2011 Rest 45 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Prone Plank Hold x 45 seconds Rest 45 seconds Dumbbell Bench Press x 8-10 reps @ 2011 Rest 45 seconds Strict Supinated-Grip Pull-Ups x 4-8 reps @ 2110 (add weight if possible) Rest 45 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 10 Dumbbell Push Press 10 Box Step-Overs with Dumbbells Run 100 Meters   CrossFit 2.0 A. Two sets...

05
24
2015

MEMORIAL DAY WOD – 052515

MEMORIAL DAY WOD This Memorial Day we will be honoring those who have given their lives for our country with the Hero WOD – Jack.   We also want to show support to a local veteran – Frank Vergara of Indianapolis, Indiana who was recently diagnosed with stage IV cancer.    Frank is a friend of Jay Magers.  To read Frank’s story and donate, click here.   BUY IN TEAM JACK 20 min AMRAP 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box   Army S...

05
22
2015

Uncommon WOD – 052315

CrossFit 1.0 & 2.0 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