04
29
2016

Uncommon WOD – 043016

CrossFit 1.0 & 2.0 In teams of three, complete five rounds each, for max reps, of: Push-Ups 100 Meter Farmer’s Carry Wall Ball Shots Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry. Time cap: 25 minutes

04
28
2016

Uncommon WOD – 042916

CrossFit 1.0 A. Three sets of: Strict Dumbbell Press x 10 reps @ 2011 Rest 30 seconds Supine Ring Rows x 10 reps @ 2111 Rest 30 seconds V-Ups x 10-20 reps Rest 30 seconds B. Same as 2.0   CrossFit 2.0 A. Five sets of: Push Press x 5 reps @ 11X1 Rest 2 minutes B. Five rounds for time of: Run 300 Meters 10 Strict Handstand Push-Ups or L-Seated Dumbbell Press 10 Chest-to-Bar Pull-Ups   *Courtesy of CrossFit Invictus

04
27
2016

Uncommon WOD – 042816

CrossFit 1.0 & 2.0 A. Every minute, on the minute, for 30 minutes: Minute 1 – 30 Double-Unders (or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders) Minute 2 – 10 Burpees Minute 3 – 15 Kettlebell Swings B. Three sets of: Single-Arm Dumbbell Row x 6-8 reps Rest as needed Prone Plank Hold x 60-90 seconds Rest as needed   *Courtesy of CrossFit Invictus

04
26
2016

Uncommon WOD – 042716

CrossFit 1.0 A. Five sets of: Front Squat x 6 reps @ 2011 Rest 30 seconds Double-Kettlebell Overhead (or Front Rack) Carry x 100 Meters Rest 30 seconds B. Complete as many rounds and reps as possible in 12 minutes of: Row 250 Meters 20 Wall Ball Shots   CrossFit 2.0 A. Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 4 reps @ as heavy as possible Rest 2 minutes between sets. B. Complete as...

04
25
2016

Uncommon WOD – 042616

CrossFit 1.0 A. Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – Supine Ring Rows x 8 reps @ 2111 Minute 2 – Left Leg Box Step-Ups with DBs x 6-8 reps @ 3111 Minute 3 – L-Seated DB Press x 8 reps @ 2011 Minute 4 – Right Leg Box Step-Ups with DBs x 6-8 reps @ 3111 Minute 5 – Tempo Push-Ups x 10 reps @ 1111 B.  Same as 2.0 C. Same as 2.0 CrossFit 2.0 A. Two sets of: 60 Seconds of Muscle-Ups Rest 60 seconds 60 Seconds of Alternating Pistols with Kettlebell (55/35) Rest 60 se...

04
24
2016

Uncommon WOD – 042516

CrossFit 1.0 A. Every minute, on the minute, for 20 minutes (5 sets of each): Minute 1 – Banded Good Mornings x 12 reps @ 20X1 Minute 2 – Tempo Goblet Squats x 6 reps @ 32X1 Minute 3 – Kettlebell Swings x 12-15 reps Minute 4 – Prone Plank Hold x 45 seconds B. Same as 2.0   CrossFit 2.0 A. Every two minutes, for 20 Minutes (10 sets): High Hang Clean + Hang Clean + Clean B. For time: Row 500 Meters When the clock reaches 4 minutes… For time: 30 Dumbbell Man-Makers Note two separate times – e....

04
22
2016

Uncommon WOD – 042316

CrossFit 1.0 & 2.0 A. Complete as many rounds and reps as possible in 6 minutes of: 10 Pull-Ups 15 Push Press (115/75) 20 Kettlebell Swings (55/35) Rest 4 minutes, and when the clock reaches 10:00 complete the following… B. Complete as many reps as possible in 6 minutes of: Row 1000 Meters Max Reps of Burpees Over the Erg Rest 4 minutes, and when the clock reaches 20:00 complete the following… C. Complete as many reps as possible in 6 minutes of: Run 800 Meters 20 Toes to Bar Max Reps of Pus...

04
21
2016

Uncommon WOD – 042216

CrossFit 1.0 & 2.0 A. Every 2 minutes, for 10 minutes (5 sets): 20-22 Walking Lunges (70/55 in each hand) Remember this one from April 6, 2016? Goal is to either go heavier today, or take two extra steps per set. B. Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3-5 reps Goal is to establish today’s 5-RM. C. Three sets of: Single-Arm DB Row x 8-10 reps each @ 2111 Rest 45 seconds Hollow Holds/Rocks x 60 seconds Rest 45 seconds   *Courtesy of CrossFit Invictus