03
31
2016

Uncommon WOD – 040116

CrossFit 1.0 & 2.0 In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Kettlebell Swings (70/55) 20 Box Jump-Overs (24/20) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 KB Swings, Partner A will perform 20 Box Jump-Overs, and Partner B will run 400 meters – and so on for 30 minutes.

03
30
2016

Uncommon WOD – 033116

CrossFit 1.0 & 2.0 Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 12 Chest-to-Bar Pull-Ups or Strict Pull-Ups 12 Strict Handstand Push-Ups or L-Seated DB Press Note times for each set, and add them for total working time.   *Courtesy of CrossFit Invictus

03
29
2016

Uncommon WOD – 033016

CrossFit 1.0 A. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 8 reps *Set 2 – 8 reps *Set 3 – 6 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 4 reps *Set 7 – 2 reps *Set 8 – 2 reps Build in load every set…but make each set challenging. B. Every 4 minutes, for 20 minutes (5 sets): 20 Wall Ball Shots 20 Box Jump-Overs or Step-Overs Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)   CrossFit 2.0 A. Every 2 minutes, for...

03
28
2016

Uncommon WOD – 032916

CrossFit 1.0 A. Every minute, on the minute, for 15 minutes: Minute 1 – Supine Ring Row x 8 reps @ 2111 Minute 2 – Tempo Push-Ups x 12 reps @ 1111 Minute 3 – V-Ups x 20 reps B. For time: Row 50 Calories 50 Push Presses Run 800 Meters CrossFit 2.0 A. Five sets for max reps of: 30 Seconds of Muscle-Ups Rest 30 seconds 30 Seconds of Push-Ups (if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up) Rest 30 seconds 30 Secon...

03
27
2016

Uncommon WOD – 032816

CrossFit 1.0 A. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Goblet Squat x 10 reps @ 3111 (stick to the tempo – 3 second descent and 1 second pause at the bottom) Station 2 – Reverse Snow Angels x 15-20 reps (perform slow and controlled; hold 2.5 lb plates in each hand if possible) Station 3 – L-Seated Dumbbell Press x 10 reps @ 2111 B. Complete as many rounds and reps as possible in 9 minutes of: 15 Kettlebell Swings 12 Alternating Reverse Lunges with KB in Goblet Hold 9 Burp...

03
24
2016

Uncommon WOD – 032516

CrossFit 1.0 & 2.0 20 minute AMRAP in Teams of 2 Partner 1 will complete a 20 calorie row, while Partner 2 performs Farmer’s Carry down & back Partners switch movements Partner 1 will complete a 20 calorie row, while Partner 2 performs 3 Wall Walks Partners switch movements

03
23
2016

Uncommon WOD – 032416

CrossFit 1.0 & 2.0 In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Front Squats (185/125 – from the ground) followed immediately by… In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Thrusters (115/75)   *Courtesy of CrossFit Invictus