07
31
2015

Uncommon WOD – 080115

CrossFit 1.0 & 2.0 A. Five sets of: Complete as many rounds and reps as possible in 3 minutes of: 3 Pull-Ups 6 Burpees 9 Kettlebell Swings Rest 3 minutes between sets.   *Courtesy of CrossFit Invictus

07
30
2015

Uncommon WOD – 073115

CrossFit 1.0 & 2.0 A. Teams of three must complete a total of 4 sets each as quickly as possible of: Row 500 Meters — 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) — Run 400 Meters Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row befo...

07
29
2015

Uncommon WOD – 073015

CrossFit 1.0 A. Four sets of: Push-Press x 6-8 reps Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds Strict Supinated-Grip Pull-Ups x 5 reps @ 3111 Rest 60 seconds B. 600 Meter Partnered Farmer’s Carry Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half-way and finish.   CrossFit...

07
28
2015

Uncommon WOD – 072915

CrossFit 1.0 & 2.0 A. Five sets of: Back Squat x 10 reps @ 30X0 Rest 30 seconds Single Arm Dumbbell Rows x 10 reps each arm @ 2111 Rest 30 seconds Heavy Kettlebell Swings x 10 reps Rest 30 seconds Dumbbell Shoulder Press x 10 reps @ 20X1 Rest 2 minutes   *Courtesy of CrossFit Invictus

07
27
2015

Uncommon WOD – 072815

CrossFit 1.0 A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Dumbbell Bench Press x 12-15 reps @ 2011 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. 12 min AMRAP: 12 Kettlebell Swings 9 Dumbbell Man-Makers (push-up, row right, row left, power clean, push press) 6 Toes to Bar   CrossFit 2.0 A. Every 2 minutes, for 16 minutes (8 sets): 3-Position Clean (high hang, mid-thigh, and then from the floor) B. In 12 minutes, complete as many ladders as pos...

07
26
2015

Uncommon WOD – 072715

CrossFit 1.0  A. Four sets of: Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Lateral Lunges x 8-10 reps each leg @ 20X1 Rest 45 seconds Partnered Leg Tosses x 15-20 reps Rest 45 seconds B. Complete as many reps as possible in 7 minutes of: 3 Thrusters (Dumbbell or Barbell) 3 Strict Pull-Ups 6 Thrusters 6 Strict Pull-Ups 9 Thrusters 9 Strict Pull-Ups 12 Thrusters 12 Strict Pull-Ups 15 Thrusters 15 Strict Pull-Ups   CrossFit 2.0 A. Weighted Pull-Up In six attempts or less, find your 1-RM Weigh...

07
24
2015

Uncommon WOD – 072515

Workout of the Day In teams of three, alternating partners after every completed round, complete as many rounds and reps as possible in 30 minutes of: 20 Kettlebell Swings (55/35) 15 Push-Ups 10 Pull-Ups   *Courtesy of CrossFit Invictus

07
23
2015

Uncommon WOD – 072415

CrossFit 1.0 A. Four sets of: Front Squat x 6-8 reps @ 30X1 Rest 45 seconds Single-Arm Trap 3 Raise x 8-10 reps each arm @ 2110 Rest 45 seconds Double-Under Practice x 45-60 seconds Rest 45 seconds B. For time: Row 1000 Meters immediately followed by, Three rounds of: 15 Dumbbell or Barbell Thrusters 15 Box Jumps   CrossFit 2.0 A. Four sets of: Front Squat x 3-5 reps Rest 10 seconds Tall Box Jumps x 1.1.1.1.1 (rest 5-7 seconds between singles) Rest 3 minutes B. For time: Row 1000 Meters imm...