06
30
2015

Uncommon WOD – 070115

CrossFit 1.0 For time: 15 Sumo-Deadlift High Pull 30 V-Ups 30 Box Jumps 30 Push-Ups 30 Dumbbell Push Press 30 Double-unders 15 Thrusters 30 Pull-ups 30 Burpees 300′ Overhead Walking Lunges   CrossFit 2.0 (2009 Games Event 8) For time: 15 Cleans (155 /100) 30 Toes-to-Bar 30 Box Jumps (24″/20″) 15 Muscle-ups 30 Dumbbell Push Press (40/25) 30 Double-unders 15 Thrusters (135/95) 30 Pull-ups 30 Burpees 300′ Overhead Walking Lunges (45/25)

06
29
2015

Uncommon WOD – 063015

CrossFit 1.0 & 2.0 A. Four sets of: Good Mornings x 6 reps @ 3011 Rest 30 seconds Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0 Rest 30 seconds Banded Hip Bridges x 25 reps Rest 30 seconds B. Every 5 minutes, for 15 minutes (3 sets): 15 Pull-Ups 30 Push-Ups 45 Air Squats Complete each set as quickly as possible and note times for each.   *Courtesy of CrossFit Invictus

06
29
2015

Whole Life Challenge Winners!

Saturday morning, 43 people finished the 8 Week – 56 Day – Whole Life Challenge.  Now what? First off, we hope that this was a positive experience for you & that you LEARN from it.  Regardless of how you finished the Challenge, whether life threw you a curve ball and you forgot to record your score or you recorded a nearly perfect score everyday and didn’t end up on top of the overall leaderboard, these Challenges are here to help you START new habit(s).  Remember, you fini...

06
28
2015

Uncommon WOD – 062915

CrossFit 1.0 & 2.0 A. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Minutes 5-6, 11-12 & 17-18: 45-60 seconds of L-Sit or L-Sit Progression with Boxes B. Every 3 minutes, for 15 minute...

06
26
2015

Uncommon WOD – 062715

CrossFit 1.0 & 2.0 In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 Dumbbell Ground to Overhead 10 Chest to Bar Pull-Ups 200 Meter Sprint

06
25
2015

Uncommon WOD – 062615

CrossFit 1.0 A. Four rounds of: Back Squat x 6 reps @ 3011 Rest 60 seconds Weighted Box Step-Ups x 6 reps each leg @ 2111 Rest 60 seconds Dumbbell Bench Press x 8 reps @ 2011 Rest 60 seconds B. Complete as many rounds and reps as possible in 6 minutes of: 20 Alternating Reverse Lunges with Dumbbells 10 Renegade Rows (Push-Up, Row Left, Push-Up, Row Right)   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%...

06
24
2015

Uncommon WOD – 062515

CrossFit 1.0 A. Four sets of: Bulgarian Goat Bag Swings x 15 reps Rest 45 seconds Single-Leg Hip Bridges x 10 reps each leg @ 2011 Rest 45 seconds Reverse Snow Angels x 15-20 reps Rest 45 seconds B. Two sets of: Row 500 Meters Rest 5 minutes   CrossFit 2.0 A. Every two minutes, for 20 minutes (10 sets) of: Halting Clean Deadlift + Clean Pull + Power Clean + Clean Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull. B. Two sets for t...

06
23
2015

Uncommon WOD – 062415

CrossFit 1.0 A. Every 6 minutes, for 30 minutes (5 sets): Run 400 Meters 10 Dumbbell Thrusters 15 Push-Ups 20 Walking Lunges with Dumbbells B. Three sets of: Supine Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Hollow Body Holds x 60 seconds Rest 60 seconds   CrossFit 2.0 A. Every 6 minutes, for 30 minutes (5 sets): Run 400 Meters 12 Overhead Squats (155/105 lbs) 12 Chest-to-Bar Pull-Ups 12 Box Jump-Overs (24″/20″) B. Three sets of: Supine Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Face-...