08
31
2015

Uncommon WOD – 090115

CrossFit 1.0 A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Dumbbell or Barbell Push Press x 8-10 reps Rest 60 seconds Plank from Elbows x 60 seconds B. Same as 2.0   CrossFit 2.0 A. Every 2 minutes, for 20 minutes (10 sets): Halting Clean Deadlift + Hang Clean + Jerk Build over the course of the ten sets to today’s heavy.   B. For max calories: 3 Minutes of Rowing Rest until the running clock reaches 4:00, and then… For max reps: 2 Minutes of 1.0 Dumbbell Thrust...

08
30
2015

Uncommon WOD – 083115

CrossFit 1.0 A. Three sets of: Goblet Squats x 8-10 reps @ 30X1 Rest 60 seconds Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Nose-to-Wall Handstand Hold x 45-60 seconds Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Four rounds for time of: Run 200 Meters 25 Wall Ball Shots 10 Strict Pull-Ups or 15 Kipping Pull-Ups   CrossFit 2.0 A. Three sets of: Overhead Squat x 8-10 reps @ 30X1 Rest 2 minutes Weighted Pull-Ups x 3-5 reps @ 21X0 Rest 2 minutes B. Four rounds for ti...

08
28
2015

Uncommon WOD – 082915

In Teams of 2, partners changing every 10 calories to row 200 calories, complete as many reps of: 1.0  Dumbbell Clusters 2.0 Bear Complex Bear Complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press without dropping bar in between movements.

08
27
2015

Uncommon WOD – 082815

CrossFit 1.0 A. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold Minutes 5-6, 11-12 & 17-18: Alternating Pistol Progressions x 6-8 each leg B. Every minute, on the minute, for 24 minutes (6 sets of each): Minute 1 – Row 200/150 Meters Minute 2 – 15 Kettlebell Swings Minute 3 – 10 Thrusters Minute 4 – 4-6 Strict Pull-Ups (add weight if these are easy)...

08
26
2015

Uncommon WOD – 082715

CrossFit 1.0 A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 60 seconds Dumbbell Bench Press x 8-10 reps @ 2011 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Every minute, on the minute, for 15 minutes: 10 Heavy Kettlebell Swings 5 Burpees   CrossFit 2.0 A. Every 2 minutes, for 16 minutes (8 sets): High Hang Clean + Hang Clean + Clean + Jerk Build over the course of the 8 sets to today’s heavy. B. Every minute, on the minute, for 15 minutes: *Clean or Power Clean x...

08
25
2015

Uncommon WOD – 082615

CrossFit 1.0 & 2.0 A. Three sets of: Bulgarian Split Squat x 8 reps each leg @ 30X1 Rest 45 seconds between legs, and 45 before moving on Nose-to-Wall Handstand Hold x 60 seconds Rest 60 seconds Dumbbell External Rotations x 8 reps each @ 2020 Rest 60 seconds B. In teams of two, with only one partner working at a time… Complete as many reps as possible in 6 minutes of: Wall Ball Shots Rest until the running clock reaches 8:00, and then… Complete as many calories as possible in 6 minutes of:...

08
24
2015

Uncommon WOD – 082515

CrossFit 1.0 A. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – L-Seated Dumbbell Press x 8-10 reps @ 20X1 Station 2 – Russian Step-Ups x 10 reps each leg Station 3 – Weighted Prone Plank x 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 5 Strict Pull-Ups 10 Alternating Dumbbell Snatches 15 Push-Ups C. Three sets of: Pendlay Rows x 8-10 reps @ 2111 Rest 30 seconds Hollow Hold/Rocks x 60 seconds Rest 30 seconds   CrossFit 2.0 A. Take 15-20 minutes...

08
23
2015

Uncommon WOD – 082415

CrossFit 1.0 A. Every minute, on the minute, for 15 minutes (5 sets of each): Minute 1 – 2 Turkish Get-Ups (keep the movement slow and controlled, focus on positioning) Minute 2 – 6 Romanian Deadlifts @ 3011 Minute 3 – 10-12 Tempo Push-Ups @ 11X1 B. In teams of two, partners alternate complete sets to complete 5 sets each of: 10 Goblet Squats 15 Kettlebell Swings 100 Meter Run   CrossFit 2.0 A. Every two minutes, for 16 minutes (8 sets) of: Snatch x 1.1.1 (rest 5-7 seconds between singles)...