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...