11
30
2015

Uncommon WOD – 120115

CrossFit 1.0 A. Five sets of: Kettlebell Swings x 20 reps Rest 30 seconds Dumbbell Front Squats x 8-10 reps @ 20X1 Rest 30 seconds Ring Rows x 8-10 reps @ 2111 Rest 30 seconds B. Two sets for times of: Burpees x 15 reps 300 Meter Run Rest 2 minutes CrossFit 2.0 A. Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Power Clean x 1.1.1.1 (rest 10 seconds between singles) Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0 B. Three rounds for time of: 10 Power Cleans (155/105) 10 Burpee Box...

11
29
2015

Uncommon WOD – 113015

CrossFit 1.0 & 2.0 A. Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X0 Rest 60 seconds Plank Hold x 60 seconds Rest 60 seconds B. Five rounds for time of: Dumbbell Complex* x 5 reps Toes to Bar x 10 reps *One rep of the Dumbbell Complex = Start from the plank with dumbbells in hands Right Arm Row Push-Up Left Arm Row Push-Up Jump to standing Dumbbell Clean Front Squat x 2 reps Push Press x 2 reps   *Courtesy of CrossFit Invictus

11
29
2015

News & Upcoming Dates

HOLIDAY SCHEDULE YOGA If you have not noticed in ZenPlanner or you didn’t see the announcement we had on the whiteboard – Yoga is cancelled from now until mid-January to give Jacqueline some time off before and after the baby comes.     CHRISTMAS PARTY Was originally announced that we will be hosting the party at the box, but Libby volunteered to host the event at her house. Saturday, December 12th at 6:00pm. We will be having a Chili Cook-Off & Lip Sync Battle this yea...

11
24
2015

Uncommon WOD – 112515

CrossFit 1.0 A. For 20 Minutes Odd: 6 Alternating Dumbbell Snatch Even: 10 Box Jumps B. “Karen” 150 Wallballs for time   CrossFit 2.0 A. Every minute on the minute for 20 minutes Clean Pull + Hang Clean B. “Karen” 150 Wallballs for time

11
23
2015

Uncommon WOD – 112415

CrossFit 1.0 & 2.0 A. Four sets of: Deadlift 3-5 reps Rest 60 seconds Alternate Tripod Hold & Handstand Holds for 60 seconds Rest 2 min B. Five rounds for time of: 12 KB Swings (70/55) 9 Toes to Bar 6 Burpees 32 Double-Unders

11
22
2015

Uncommon WOD – 112315

CrossFit 1.0 & 2.0 5 min AMRAP 5 Muscle Ups/Bar Muscle Ups/Pull-Ups 5 Thrusters (115/75) Rest 5 min 4 min AMRAP 5 Muscle Ups/Bar Muscle Ups/Pull-Ups 5 Thrusters (115/75) Rest 4 min 3 min AMRAP 5 Muscle Ups/Bar Muscle Ups/Pull-Ups 5 Thrusters (115/75)

11
21
2015

2015 Christmas Party: Chili Cook-Off & Lip Sync Battle – Say What?

Uncommon Christmas Party Saturday, December 12th starting at 6:00pm Libby has graciously offered to host at her home 6400 E 100 N Lafayette 47905 Bring a dish or dessert to share! This year we are changing it up – instead of going to The Trails and having them provide the food & beverages at the price of a ticket – we are going to have everyone pitch in and bring a side dish or dessert to share.   Some beer & wine will be provided, but if you are picky make sure you bring you...

11
20
2015

Uncommon WOD – 112115

CrossFit 1.0 & 2.0 In teams of two, with only one teammate working at a time, complete the following as quickly as possible: 1200 Meter Run or Row 100 Dumbbell Ground to Overhead 200 Squats 100 Burpees 1200 Meter Run or Row (The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)   *Courtesy of CrossFit Invictus