09
30
2015

Uncommon WOD – 100115

CrossFit 1.0 A. Three sets of: Front Squat x 6 reps @ 31X1 Rest 60 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Two sets for times of: Row 500 Meters 40 Push-Ups 20 Toes to Bar Rest 4-5 minutes between sets.   CrossFit 2.0 A. Front Squat * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set...

09
29
2015

Uncommon WOD – 093015

CrossFit 1.0 A. Four sets of: Dumbbell or Barbell Push Press x 6-8 reps Rest 45 seconds Single Leg Hip Bridge x 6-8 reps each leg @ 3011 Rest 45 seconds Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X0 Rest 45 seconds B. Against a 60 second running clock, for a total of five sets, perform as many reps as possible of: 10 Kettlebell Swings Max Reps of Barbell or Dumbbell Thrusters Rest 60 seconds between sets. Score is max number of thrusters completed during the workout. Note reps pe...

09
28
2015

Uncommon WOD – 092915

CrossFit 1.0 A. Three sets of: Strict Pull-Ups x 6-8 reps @ 21X1 Rest 45 seconds Bottom’s Up Kettlebell Walk x 100′ each arm Rest 45 seconds Turkish Get-Up x 2 reps each arm Rest 45 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 10 Renegade Rows 20 Box Jumps Run 200 Meters CrossFit 2.0 A. Four sets of: Weighted Pull-Ups x 3-4 reps @ 21X0 Rest 10-15 seconds Unweighted Strict Pull-Ups x Max reps @ 21X0 Rest 3 minutes B. Complete as many rounds and reps as possible in 12...

09
27
2015

Uncommon WOD – 092815

CrossFit 1.0 A. Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – Deadlift x 6-8 reps @ 30X1 Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1 Minute 3 – Russian Step-Ups x 10 reps on Left Leg Minute 4 – Russian Step-Ups x 10 reps on Right Leg Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010 B. Three rounds for time of: Row 300 Meters 20 Kettlebell Swings 10 Goblet Squats Use the same kettlebell for both movements.   CrossFit 2.0 A. Every 4 minutes, for 20 minutes (5 set...

09
25
2015

Uncommon WOD – 092615

CrossFit 1.0 & 2.0 Five sets of: Against a 3 minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats Rest 3 minutes between sets, and pick up the next set where you left off.   *Courtesy of CrossFit Invictus

09
24
2015

Uncommon WOD – 092515

CrossFit 1.0 A. Four sets of: Good Mornings x 8-10 reps @ 3011 Rest 45 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. For time: Dumbbell Ground to Overhead x 12 reps Box Jumps x 12 reps Dumbbell Ground to Overhead x 9 reps Box Jumps x 9 reps Dumbbell Ground to Overhead x 6 reps Box Jumps x 6 reps Run 600 Meters   CrossFit 2.0 A. Every 3 minutes, for 18 minutes (6 sets): Snatch Balance + 3 Overhead Squats Build to today’s heavie...

09
23
2015

Uncommon WOD – 092415

CrossFit 1.0 A. Four sets of: Back Squat x 8-10 reps @ 30X1 Rest 60 seconds Strict Pull-Ups x 4-6 reps @ 21X0 (add as much weight as possible while achieving at least 4 reps) Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. For time: Row 1000 Meters followed immediately by . . . Three rounds of: 20 Kettlebell Swings 10 Toes to Bar 10 L-Seated Dumbbell Press   CrossFit 2.0 A. Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat and then… Three sets of: Back Squa...

09
22
2015

Uncommon WOD – 092315

CrossFit 1.0 A. Three sets of: Dumbbell or Barbell Push Press x 6-8 reps Rest 45 seconds Single Leg Hip Bridge x 8-10 reps each leg @ 2011 Rest 45 seconds Partnered Leg Tosses x 15-20 reps Rest 45 seconds B. Every minute, on the minute for 16 minutes: Even minutes – 10 Burpees Odd minutes – 8 Tall Box Jumps (you pick the height – jump up and step down)   CrossFit 2.0 A. Every 3 minutes, for 15 minutes (5 sets): Push Press x 3-5 reps Goal is to establish today’s 5-RM. B. Every minute, on the...