Uncommon WOD – 073016
To Be Announced
To Be Announced
CrossFit 1.0 & 2.0 A. Every 2 minutes, for 18 minutes: Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Station 2: Handstand Walk x 10 meters (use Handstand Walk Around Box if you don’t have handstand walks yet) Station 3: L-Sit Hold x 45 seconds accumulated time B. Against a 3 minute running clock, complete: 400 Meter Run Wall Ball Shots x Max reps Rest 3 minutes Repeat for a total of three sets. *Courtesy of Cr...
CrossFit 1.0 & 2.0 A. Three sets of: Floor or Bench Press x 4-6 reps @ 20X1 Rest 60 seconds Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0 Rest 60 seconds B. In teams of 2, complete five rounds each for time of: Row 500 Meters 20 Push-Ups 10 Chest-to-Bar Pull-Ups or Strict Pull-Ups (Conga Line Style – Partner 2 will start their first round once Partner 1 gets off the rower) *Courtesy of CrossFit Invictus
CrossFit 1.0 A. Three sets of: Romanian Deadlift x 6-8 reps @ 20X1 Rest 20 seconds Unbroken Kettlebell Swings x 20 reps Rest 2 minutes B. For time: 800 Meter Run 30 Thrusters 50 Calories Row CrossFit 2.0 A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 20 seconds Unbroken Kettlebell Swings x 20 reps Rest 2 minutes B. For time: Row 1000 Meters 25 Thrusters (95/65) 25 Toes to Bar 100 Double-Unders 25 Toes to Bar 25 Thrusters *Courtesy of CrossFit Invictus
You asked for it! We are excited to offer our members a 4 week Running Course starting August 1st meeting on Monday & Friday mornings 6:00-7:00am. At Uncommon…we run. In the spring, summer, fall…well we run a lot. So the question to ask is – do you look at running as a skill just like handstands or squatting is a skill? If you don’t, you should. This course isn’t just for those who love to run, but it is also for those who hate running. Hate running because it h...
CrossFit 1.0 & 2.0 A. Complete as many rounds and reps as possible in 8 minutes of: 8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses 8 Strict Supinated-Grip Pull-Ups Rest 4 minutes, and then… B. Complete as many rounds and reps as possible in 6 minutes of: 15 Stationary or Ring Dips 15 Box Jump-Overs (24/20) Rest 4 minutes, and then… C. Complete as many calories as possible in 4 minutes of: Concept 2 Rower *Courtesy of CrossFit Invictus
CrossFit 1.0 A. Every minute, on the minute, for 20 minutes (5 sets of each): Minute 1 – 20 Kettlebell Swings Minute 2 – 3 Wall Climbs Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold Minute 4 – 40 seconds of Prone Plank from Elbows B. “Five-Minute Capacity Test” Complete as many rounds and reps as possible in 5 minutes of: 10 Goblet Squats 10 Burpees CrossFit 2.0 A. Every two minutes, for 20 minutes (10 sets): Clean x 1 rep Build over the course of the 10 sets to toda...
CrossFit 1.0 & 2.0 With a continuous running clock, perform the following: 0:00 – 1000 Meter Row 5:00 – 75 Shoulder to Overhead (115/75) 10:00 – 20/15 Muscle-Ups or 30 Strict Pull-Ups 15:00 – 75 Wall Ball Shots (20/14) 20:00 – 75 Box Jump Overs (24/20) 25:00 – 800 Meter Run *Courtesy of CrossFit Invictus