12
30
2015

Uncommon WOD – 123114

As a team of 2 perform the following 12 Movements for 31 Reps: 31 Russian Kettlebell Swings (70/55) 31 Shoulder to Overhead 31 Pull-ups 31 Deadlifts 31 Push-ups 31 Front Squats 31 Jumping Lunges (per leg) 31 Burpees 31 Toes 2 Bar 31 Wallballs (20/14) 31 Back Squats 31 Thrusters 2015 Meter Row Buy Out    

12
29
2015

Uncommon WOD – 123015

CrossFit 1.0 A. Three sets of: Front Squat x 6-8 reps Rest 60 seconds Single Arm Press x 6-8 reps each arm Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Every minute, on the minute, for 24 minutes: Minute 1 – 5 Thrusters (go heavy) Minute 2 – 10 Strict Pull-Ups Minute 3 – 15 Box Jump-Overs   CrossFit 2.0 A. Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 2 reps B. Every minute, on the minute, for 24 minutes: Minute 1 – 5 Thrusters (go heavy) Minute 2 – 10...

12
28
2015

Uncommon WOD – 122915

CrossFit 1.0 & 2.0 A. Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Rope Climb x 2 ascents Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold B. Four rounds for time of: 14 Alternating Dumbbell Snatch (55/35 lbs) 14 Toes to Bar 20 x 10 Meter Shuttle Sprint  

12
27
2015

Uncommon WOD – 122815

CrossFit 1.0 A. Every 2 minutes, for 20 minutes (10 sets, 5 of each): Odd Sets – Romanian Deadlift x 6 reps @ 3111 Even Sets – Dumbbell Bench Press x 6 reps @ 2011 B. Three rounds for time of: 5 Burpees 15 Kettlebell Swings 400 Meter Row   CrossFit 2.0 A. Every two minutes, for 20 minutes (10 sets) of: Clean & Jerk x 1.1 (rest 10 seconds between singles) Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ B. Three rounds for time of: 10 Ground to Overhead (135/95)...

12
23
2015

Uncommon WOD – 122415

Merry Christmas Eve Uncommon Nation! CrossFit 1.0 & 2.0 The 12 Days of Christmas After completing the first movement, start with new movement each round. There are 12 total rounds with one new movement being added each round. 1 Wall Walk 2 Clean (95/135) 3 Front Squats (95/135) 4 Shoulder to Overhead (95/135) 5 Pull Ups 6 Jumping Lunges 7 Burpees 8 Push Ups 9 Wall Balls (14/20) 10 KB Swings (35/55) 11 Deadlifts (95/135) 12 Thrusters (95/135) 1 Wall Walk, then 2 Clean + 1 Wall Walk, then 3 Fr...

12
22
2015

Uncommon WOD – 122315

CrossFit 1.0 A. Three sets of: Deadlift x 6-8 reps Rest 45 seconds Russian Step-Ups x 8-10 reps each leg Rest 45 seconds Wall Climbs x 2-3 reps Rest 45 seconds B.  In teams of 2, Row for Max Calories in 15 minutes   CrossFit 2.0 A. Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. B. In teams of 2, Row for Max Calories in 15 minutes

12
22
2015

The Whole Life Challenge – A Few More Details

Start Date:  Saturday, January 16th Duration:  56 Days / 8 Weeks Investment:  Get $10 off regular price if register before January 4th $39 investment.  After January 4th, $49.  Register by clicking here.  You will be registering on the Whole Life Challenge website, so while registering make sure you register under our team “CrossFit Uncommon” We do these challenges for you.  Period.  These challenges take a lot of time & energy to put on.  This is not a money making venture.  Thi...

12
21
2015

Uncommon WOD – 122215

CrossFit 1.0 & 2.0 A. Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – Front Squat x 6-8 reps @ 31X1 Station 2 – Ring Rows x 8-10 reps @ 2111 B. Three sets for max reps of: 60 seconds of Dumbbell Thrusters (30lb/20lb) Rest 60 seconds 60 seconds of Push-Ups Rest 60 seconds 60 seconds of Box Jump-Overs Rest 60 seconds