10
29
2015

Uncommon WOD – 103115

CrossFit 1.0 & 2.0 In teams of two complete as many rounds and reps as possible in 25 minutes of: 50 Wall Ball Shots 40 Kettlebell Swings 30 Burpees 20 Pull-Ups 100 Meter Run with Partner   *Courtesy of CrossFit Invictus

10
29
2015

Uncommon WOD – 103015

CrossFit 1.0 A. Four sets of: Seesaw Press x 8-10 reps each arm Rest 30 seconds Dumbbell Walking Lunge x 20 steps Rest 30 seconds Turkish Get-Up x 2 reps each arm Rest 30 seconds Prone Plank Hold x 45-60 seconds Rest 30 seconds B. Four sets for times of: Run 400 Meters 20 Kettlebell Swings Rest 90 seconds   CrossFit 2.0 A. Four sets of: Push Press x 4-6 reps @ 11X1 Rest 90 seconds Dumbbell Walking Lunge x 20 steps Rest 90 seconds B. Five rounds for time of: Run 400 Meters Unbroken Pull-Ups...

10
28
2015

Uncommon WOD – 102915

CrossFit 1.0 Complete as many rounds and reps as possible in 7 minutes of: Row 250 Meters 10 Thrusters Rest 7 minutes Complete as many rounds and reps as possible in 7 minutes of: 20 Jumping Lunges 20/15 Hand-Release Push-Ups Rest 7 minutes Complete as many rounds and reps as possible in 7 minutes of: 20 Box Jumps 10 Push Press   CrossFit 2.0 Complete as many rounds and reps as possible in 7 minutes of: Row 250 Meters 10 Thrusters (95/65 lbs) Rest 7 minutes Complete as many rounds and reps...

10
27
2015

Uncommon WOD – 102815

CrossFit 1.0 A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 30 seconds Dumbbell External Rotation x 8-10 reps @ 2020 Rest 30 seconds Kettlebell Swings x 15-20 reps Rest 2 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 5 Dumbbell Man-Makers 100 Meter Run   CrossFit 2.0 A. Five sets of: Back Squat x 3-5 reps @ 30X1 Rest 60 seconds Single-Arm Dumbbell Row x 8-10 reps @ 2020 Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: Deadli...

10
26
2015

Uncommon WOD – 102715

CrossFit 1.0 Three sets of: Supine Ring Row x 10-12 reps @ 2111 Rest 45 seconds Hollow Rock (or Hold) x 30 seconds Rest 45 seconds Farmer’s Walk x 100 Meters Rest 45 seconds Prone Plank Hold x 45 seconds Rest 45 seconds In teams of two, complete four rounds for time of: 12 Dumbbell Renegade Rows 400 Meter Run (Partition the reps however you see fit, and stay with your partner on the run.) CrossFit 2.0 Four sets of: Weighted Pull-Up x 2-3 reps @ 21X0 Rest 15-20 seconds Strict Pull-Up x Max Reps @...

10
25
2015

Uncommon WOD – 102615

CrossFit 1.0 A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 45 seconds Push-Ups x 10-15 reps @ 21X1 Rest 45 seconds Russian Kettlebell Swings x 20-25 reps @ 1010 Rest 45 seconds Side Plank x 45 seconds each side Rest 45 seconds B. Against a 2-minute running clock, complete as many rounds and reps as possible of: 10 Alternating Reverse Lunges with BB or DBs 10 Push Press with BB or DBs Rest 2 minutes between sets, and complete a total of 4 sets for max reps.   CrossFit 2.0 A. Dea...

10
23
2015

Uncommon WOD – 102415

CrossFit 1.0 In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of: 9 Burpee Box Jump-Overs 9 Kettlebell Goblet Squats   CrossFit 2.0 In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of: 9 Burpee Box Jump-Overs (24/20) 9 Front Squats (155/105)   *Courtesy of CrossFit Invictus

10
22
2015

Uncommon WOD – 102315

CrossFit 1.0 A. Four sets of: Romanian Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Single Arm Dumbbell Press x 8-10 reps each arm Rest 45 seconds Hollow Body Hold x 45-60 seconds Rest 45 seconds B. Complete as many reps as possible in 5 minutes of: Dumbbell Man-Makers (push-up, row left, row right, power clean, push press)   CrossFit 2.0 A. Every 3 minutes, for 30 minutes (10 sets): Clean & Jerk Use the ten sets to build to today’s 1-RM Clean & Jerk. B. “Grace” 30 Clean & Jerks (...