01
31
2016

Uncommon WOD – 020116

CrossFit 1.0 A. Four sets of: Front Squats x 6-8 reps Rest 10 seconds Farmer’s Carry x Down & Back Length of Box 2 times Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Complete as many rounds and reps as possible in 6 minutes of: 6 Burpees 6 Strict Pull-Ups 12 Wall Ball Shots CrossFit 2.0 A. Every two minutes, for 16 minutes (8 sets of): Front Squat x 3-4 reps *Use the same weight used on January 22nd. B. Complete as many rounds and reps as possible in 6 minutes of: 30...

01
29
2016

Uncommon WOD – 013016

CrossFit 1.0 & 2.0 Complete as many rounds and reps as possible in 3 minutes of: 10 Single-Arm Dumbbell Snatches 5 Burpee Box Jump-Overs 5 Toes to Bar Rest 3 minutes between sets, and complete a total of five sets.   *Courtesy of CrossFit Invictus  

01
28
2016

Uncommon WOD – 012916

CrossFit 1.0 A. Three sets of: Kneeling Kettlebell Halos x 3-5 reps each direction Rest 45 seconds Overhead Squat x 6-8 reps Rest 45 seconds Dumbbell Renegade Rows x 5 reps Rest 45 seconds B. Three rounds for time of: 15 Seated DB Presses 20 Alternating Front Racked Reverse Lunges C. Tabata Hollow Rocks or Holds   CrossFit 2.0 A. Five sets of: Snatch + 3 Overhead Squats Rest 2 minutes B. Three rounds for time of: 15 Strict Handstand Push-Ups 20 Alternating Front Racked Reverse Lunges (135/9...

01
27
2016

Uncommon WOD – 012816

CrossFit 1.0 & 2.0 A. Five sets of: Weighted Pull-Ups x 2 reps Rest 30 seconds immediately followed by… Every 90 seconds, for 12 minutes (8 sets Two sets of: 5-7 Wide Pronated Grip Pull-Ups Rest 45-60 seconds 5-7 Pronated Grip Pull-Ups Rest 45-60 seconds 5-7 Supinated Grip Pull-Ups Rest 45-60 seconds 5-7 Mountain Climber Pull-Ups Rest 45-60 seconds B. In teams of two, alternate sets to complete four each of: 50 Double-Unders or 15 Burpees 400 Meter Row   *Courtesy of CrossFit Invictus...

01
26
2016

Uncommon WOD – 012716

CrossFit 1.0 A. Four sets of: Back Squat x 8-10 reps Rest 20 seconds Russian Step-Ups x 8-10 reps each leg Rest 60 seconds Turkish Get-Up x 1-2 reps each arm Rest 60 seconds B. In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of: 3 Push Press 6 Box Jump-Overs 9 Kettlebell Swings   CrossFit 2.0 A. Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75...

01
26
2016

Is all coffee created equal?

I love coffee.  I will be the first person to say that love isn’t a word to use for “things” but I have to be honest, using the word here just seems right.  There isn’t a day where I don’t enjoy a piping hot cup of coffee.  And that hot cup is Bulletproof about 90% of the time (if you haven’t heard of Bulletproof coffee I will explain it below so don’t you worry).  So let’s dive into a couple reasons for this post – Is all coffee created equa...

01
25
2016

Uncommon WOD – 012616

CrossFit 1.0 A. Three sets of: Push Press x 6-8 reps Rest 60 seconds Side Plank x 30-45 seconds each side Rest 60 seconds Single Leg Hip Bridge x 6-8 reps each leg @ 3011 Rest 60 seconds B. For time: 21 Burpees 15 Thrusters 9 Strict Pull-Ups 300 Alternate Foot Jumps with Jump Rope 9 Strict Pull-Ups 15 Thrusters 21 Burpees   CrossFit 2.0 A. Every two minutes, for 16 minutes (8 sets) of: Split Jerk x 1 rep Build over the course of the 8 sets to today’s heavy single. B. For time: 21 Burpees 15...

01
24
2016

Uncommon WOD – 012516

CrossFit 1.0 A. Three sets of: Deadlift x 6-8 reps Rest 45 seconds Alternating Reverse Lunges x 20 steps Rest 45 seconds Dumbbell Bench Press x 10-12 reps Rest 45 seconds B. Every minute, on the minute, for 15 minutes: Minute 1 – 15 Kettlebell Swings Minute 2 – 200 Meter Row Minute 3 – 20/10 Push-Ups C. Every minute, on the minute, for 6 minutes: Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111 Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm   CrossFit 2.0 A. Take 15-20 minutes t...