02
29
2016

Uncommon WOD – 030116

CrossFit 1.0 A. Every minute, on the minute, for 21 minutes: Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011 Minute 2 – Supine Leg Curl with Med Ball x 8 reps Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111 B. Complete as many reps as possible in 6 minutes of: 12 Alternating Single-Arm DB Snatches 24 Jumping Lunges   CrossFit 2.0 A. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+ B. Complete as many roun...

02
28
2016

Uncommon WOD – 022916

CrossFit 1.0 A. Every 2 minutes, for 18 minutes: Station 1:  3 Rolls to Candlestick + 6-8 Ring or Stationary Dips Station 2: 45-60 second Nose-to-Wall Handstand Hold Station 3:  Alternating Pistol Progressions x 6-8 each leg B. Every minute, on the minute, for 18 minutes (6 sets of each): Minute 1 – Row 200/150 Meters Minute 2 – 15 Kettlebell Swings Minute 3 – 10 Thrusters CrossFit 2.0 A. Every 2 minutes, for 18 minutes: Station 1:  Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick...

02
26
2016

Heats Announced for Open Workout 16.1

Currently we are standing at 79 people signed up for The Open this year!!  Amazing.  Our Community is awesome!  Saturdays at the box are going to be a blast. In order to make things run smoothly, please make sure you read the blog post about the Open Details.  Due to the length of the workout, we are going to have 2 sections of 3 heats each.  Section 1 please arrive at 9:00am (as noted in the blog about details) for movement standards and announcements.  This Saturday ONLY (unless we announce ag...

02
25
2016

Uncommon WOD – 022616

CrossFit 1.0 A. Four sets of: Deadlift x 8 reps @ 2111 Rest 30 seconds L-Seated Dumbbell Press x 8 reps @ 2011 Rest 30 seconds Supine Ring Row x 8 reps @ 2111 Rest 30 seconds Side Plank x 30 seconds each side Rest 30 seconds B. Complete rounds of 30, 20 and 10 reps for time of: Kettlebell Swings Shoulder to Overhead Jumping Lunges   CrossFit 2.0 A. Deadlift *Set 1 – 8 reps *Set 2 – 8 reps *Set 3 – 6 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 4 reps Rest 2 minutes Build load every set. B....

02
25
2016

The 2016 CrossFit Open Details

Are we excited yet!!  The Open has arrived.  Now to the boring but needed details. If you are participating in the Open, please read – if you have questions they will more than likely be answered here. 1.  Make sure you are listed under our Affiliate on the CrossFit Games Site.  If you do not see yourself listed – you are either not registered or you have not chosen us as your affiliate. 2.  Sign up in ZenPlanner each week for Friday, Saturday or Monday in order to be assigned to a h...

02
24
2016

Uncommon WOD – 022516

CrossFit 1.0 A. Every minute, on the minute, for 21 minutes: Minute 1 – Push Press x 6 reps Minute 2 – Goblet Squat x 8 reps Minute 3 – Alternating Lateral Lunge x 16 reps B. Complete as many reps as possible in 5 minutes: Burpee Box Jump-Overs (24/20)   CrossFit 2.0 A. Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills B. Every two minutes, for 20 minutes (10 sets) of: Clean & Jerk (rest 10 seconds between singles) Suggested loading per set (by %): 60, 65, 70, 75, 80,...

02
24
2016

Uncommon WOD – 022416

CrossFit 1.0 A. Three sets of: Strict Pull-Ups x Max Reps Rest 30seconds Nose-to-Wall Handstand Hold x 45 seconds Rest 30 seconds Strict Supinated-Grip Pull-Ups x Max Reps Rest 30 seconds Hollow Rocks or Holds x 45 seconds Rest 30 seconds B. Every 7 minutes, for 28 minutes (4 sets), complete the following as quickly as possible: Row 400 Meters 200 Singles 30 Push-Ups CrossFit 2.0 A. Three sets of: Weighted Strict Pull-Ups x 3 reps Rest 30 seconds Weighted Strict Supinated-Grip Pull-Ups x Max Rep...

02
23
2016

The 2016 Uncommon CrossFit Open Schedule

The CrossFit Open is almost here! T-minus If you can see this, your browser doesn’t understand iframes. to the widget. Goal: 60 Uncommoners Current (as of 2/22):  50 Uncommoners   If you have registered, but are not showing up under our CrossFit Games Affiliate Page make sure you choose “CrossFit Uncommon” as your affiliate in your profile.     OPTION #1:  SATURDAY 9:00 – 11:00am *You will want to try to make this option work for your schedule.  Saturdays during...