08
31
2016

Uncommon WOD – 090116

CrossFit 1.0 A. Three sets of: Front Squat x 6 reps @ 31X1 Rest 60 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Two sets for times of: Row 500 Meters 40 Push-Ups 20 Toes to Bar Rest 4-5 minutes between sets.   CrossFit 2.0 A. Front Squat * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set...

08
30
2016

Uncommon WOD – 083116

CrossFit 1.0 A. Four sets of: Dumbbell or Barbell Push Press x 6-8 reps Rest 45 seconds Single Leg Hip Bridge x 6-8 reps each leg @ 3011 Rest 45 seconds Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X0 Rest 45 seconds B. Against a 60 second running clock, for a total of five sets, perform as many reps as possible of: 10 Kettlebell Swings Max Reps of Dumbbell Thrusters Rest 60 seconds between sets. Score is max number of thrusters completed during the workout.   CrossFit 2.0 A....

08
29
2016

Uncommon WOD – 083016

CrossFit 1.0 A. Three sets of: Strict Pull-Ups x 6-8 reps @ 21X1 Rest 60 seconds Bottom’s Up Kettlebell Walk x 100′ each arm Rest 60 seconds Turkish Get-Up x 1 rep each arm Rest 60 seconds B. Same as 2.0   CrossFit 2.0 A. Four sets of: Weighted Pull-Ups x 3-4 reps @ 21X0 Rest 10-15 seconds Unweighted Strict Pull-Ups x Max reps @ 21X0 Rest 3 minutes B. Complete as many rounds and reps as possible in 12 minutes of: 10 Renegade Rows (55/35) 20 Box Jumps (24/20) Run 200 Meters   *Courtesy...

08
29
2016

Whole Life Challenge: Preliminary Measurements & WOD

Preliminary Measurements & WOD  Please sign up for a spot in ZenPlanner!  If you are unable to make these 2 times slots, your alternative will be to come during an Open Gym and hit the workout and have a coach measure you or take measurements yourself.  First Option (Please try to make this time slot if at all possible) Friday, September 16th at 6:00pm Second Option Saturday, September 17th at 8:15am Body Measurements Waist & Hips in Inches We will be measuring your waist at your belly b...

08
28
2016

Uncommon WOD – 082916

CrossFit 1.0 A. Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – Deadlift x 6-8 reps @ 30X1 Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1 Minute 3 – Russian Step-Ups x 10 reps on Left Leg Minute 4 – Russian Step-Ups x 10 reps on Right Leg Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010 B. Three rounds for time of: Row 300 Meters 20 Kettlebell Swings 10 Goblet Squats Use the same kettlebell for both movements.   CrossFit 2.0 A. Every 4 minutes, for 20 minutes (5 set...

08
27
2016

Nutrition Challenge Testimony – Carol Baunach

As we are preparing to start another Whole Life Challenge I can’t help but feel excited and anxious to start. Each of my challenges have been such worthwhile experiences that I am drawn to participate each and every time! My first challenge opportunity presented itself when I was still going through the Foundations Class. We were told to come to a meeting on a Thursday evening. This was back when Crystal and Alec coordinated the challenges for us. There was a discussion about nutrition and...

08
26
2016

Uncommon WOD – 082716

CrossFit 1.0 & 2.0 Five sets against a 3 minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats Rest 3 minutes between sets, and pick up the next set where you left off.  

08
25
2016

Uncommon WOD – 082616

CrossFit 1.0 A. Four sets of: Good Mornings x 8-10 reps @ 3011 Rest 45 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. For time: Dumbbell Ground to Overhead x 12 reps Box Jumps x 12 reps Dumbbell Ground to Overhead x 9 reps Box Jumps x 9 reps Dumbbell Ground to Overhead x 6 reps Box Jumps x 6 reps Run 600 Meters   CrossFit 2.0 A. Every 3 minutes, for 18 minutes (6 sets): Snatch Balance + 3 Overhead Squats Build to today’s heavie...