05
31
2016

Uncommon WOD – 060116

CrossFit 1.0 & 2.0 A. Every 3 minutes, for 15 minutes (5 sets): Seated Shoulder Press x 6-8 reps @ 2111 Use the time between sets to stretch calves and hip flexors. B. Complete as many rounds and reps as possible in 10 minutes of: 10 Strict Handstand Push-Ups or L-Seated Press 10 Strict Pull-Ups 20 Russian Kettlebell Swings   *Courtesy of CrossFit Invictus

05
30
2016

Uncommon WOD – 053116

CrossFit 1.0 A. Three sets of: Single-Leg Deadlift x 6-8 reps each leg @ 3011 Rest 30 seconds between legs Nose-to-Wall Handstand Hold x 45-60 seconds Rest 30seconds Supine Ring Row x 10-12 reps @ 2111 (get as horizontal as possible) Rest 30seconds B. Complete as many rounds and reps as possible in 15 minutes of: Run 200 Meters 10 Alternating Single-Arm DB Snatches 20 Jumping Lunges   CrossFit 2.0 A. Every 90 seconds, for 15 minutes (10 sets): Snatch x 1 rep @ 80-95% Build over the course o...

05
29
2016

2016 Memorial Day WOD

“Big Joe” As Many Rounds as Possible in 37 Minutes: 5 Strict Pullups 17 Deadlifts at 3/4 Bodyweight 25 Burpees 156 Meter Run In honor of Petty Officer 3rd Class Joseph P. Watson.  Died on May, 17th 1987 when the ship, the USS Stark he was assigned to was attacked by an Iraqi Mirage F1 fighter jet in the Persian Gulf. The pilot fired two air to ground missiles at the frigate killing 37 sailors and injuring 21.    

05
27
2016

Uncommon WOD – 052816

CrossFit 1.0 & 2.0 Five sets for max reps of: 60 seconds of Rowing (for calories) 60 seconds of Burpees 60 seconds of Box Jumps (24/20) Rest 60 seconds   *Courtesy of CrossFit Invictus

05
26
2016

Uncommon WOD – 052716

CrossFit 1.0 & 2.0 A. Take 10-12 minutes to work on Pistols or Pistol Progressions B. Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – 10 Toes to Bar Minute 2 – 15 Russian Kettlebell Swings (70/55) Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs   *Courtesy of CrossFit Invictus

05
25
2016

Uncommon WOD – 052616

CrossFit 1.0 & 2.0 A. For max reps: Strict Pronated-Grip Pull-Ups Rest 90 seconds Strict Mixed-Grip Pull-Ups Rest 90 seconds Strict Supinated-Grip Pull-Ups If you’re using assistance, use the same level of assistance for every set. B. “Jackie” For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups

05
24
2016

Uncommon WOD – 052516

CrossFit 1.0 & 2.0 A. Three sets (12 minutes) of: 30 seconds of Push-Ups or Dynamic Push-Ups Rest 30 seconds 30 seconds of Toes to Bar Rest 30 seconds 30 seconds of L-Sit or L-Sit Progression Rest 90 seconds B. Every 5 minutes, for 25 minutes (5 sets) for times: Run 400 Meters 25 Push-Ups   *Courtesy of CrossFit Invictus

05
23
2016

Uncommon WOD – 052416

CrossFit 1.0 A. Four sets of: Front Squat x 6-8 reps @ 2111 Turkish Get-Ups x 4 reps (2 each side) (perform these slow and controlled, look for proper positioning and stability in each position) Rest 60 seconds B. Same as 2.0   CrossFit 2.0 A. Front Squat *Set 1 – 4 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 2 reps @ as heavy as possible Rest 2 minutes between sets. B. Three rounds for time of: 30 Wall Bal...