07
29
2016
Uncommon WOD – 073016
To Be Announced
07
28
2016
Uncommon WOD – 072916
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...
07
27
2016
Uncommon WOD – 072816
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
07
26
2016
Uncommon WOD – 072716
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
07
26
2016
Running Course Starts August 1st
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...
07
25
2016
Uncommon WOD – 072616
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
07
24
2016
Uncommon WOD – 072516
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...
07
22
2016
Uncommon WOD – 072316
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