08
08
2016

Uncommon WOD – 080916

CrossFit 1.0 & 2.0 A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Arch to Hollow Rolls x 20 reps (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor) Station 2 – Supine Ring Rows x 10-12 reps @ 2111 (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement) Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary (OR 45-60 secon...

08
07
2016

Uncommon WOD – 080816

CrossFit 1.0 A. Four sets of: Back Squat x 8-10 reps @ 30X1 Rest 60 seconds Pull-Ups x 3 reps @ 51A1 (A=assist) Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. Same as 2.0   CrossFit 2.0 A. Four sets of: Back Squat x 3-5 reps @ 30X1 Rest 60 seconds Strict Supinated Grip Pull-ups @ 21X0 x Max Reps Rest 2 minutes B. Five rounds for time of: 12 DB or Barbell Push Press (95/65) 12 Russian Kettlebell Swings (70/55)   *Courtesy of CrossFit Invictus

08
05
2016

Uncommon WOD – 080616

CrossFit 1.0 & 2.0 In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell Ground to Overhead 100 Box Jump Overs Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions: Burpees – Dumbbells extended overhead Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar Box Jump Overs – Plank from Elbows   *Cour...

08
04
2016

Uncommon WOD – 080516

CrossFit 1.0 A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Dumbbell or Barbell Push Press x 8-10 reps Rest 60 seconds Plank from Elbows x 60 seconds B. Three rounds for time of: Run 400 Meters 30 Kettlebell Swings 30 Air Squats   CrossFit 2.0 A. Take 20 minutes to build to today’s 1-RM Power Clean & Jerk B. For time: Run 800 Meters 30 Ground to Overhead (135/95) Run 800 Meters   *Courtesy of CrossFit Invictus

08
03
2016

Uncommon WOD – 080416

CrossFit 1.0 A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: 3 Rolls to Candlestick + 6-8 Stationary Dips Station 2: 45-60 second Nose-to-Wall Handstand Hold Station 3: Alternating Pistol Progressions x 6-8 each leg B. Three rounds for max reps/calories: 90 seconds of Rowing (for Calories) Rest 60 seconds 90 seconds of Push-Ups Rest 60 seconds 90 seconds of Dumbbell Weighted Box Step-Overs Rest 60 seconds   CrossFit 2.0 A. Every 2 minutes, for 18 minutes (3 sets each): Stati...

08
02
2016

Uncommon WOD – 080316

CrossFit 1.0 A. Three sets of: Back Squats x 6-8 reps @ 30X1 Ring Rows x 10-12 reps @ 2111 Nose-to-Wall Handstand Hold x 45-60 seconds Double-Under Practice x 60 seconds (Rest 30 seconds between movements) B. Four rounds for time of: Run 200 Meters 20 Wall Ball Shots 10 Strict Pull-Ups   CrossFit 2.0 A. Three sets of: Back Squat x 6-8 reps @ 31X1 Weighted Pull-Ups x 3-5 reps @ 21X0 Rest 2 minutes B. Four rounds for time of: 60 Double-Unders 30 Wall Ball Shots (20/14) 15 Pull-Ups   *Cou...

08
01
2016

Uncommon WOD – 080216

CrossFit 1.0 & 2.0 Every 3 minutes, for 36 minutes (3 rounds of each), for times: Station 1 – 50/35 Calorie Row Station 2 – 50 Double-Unders + 20/15 Strict Handstand Push-Ups or L-Seated Press Station 3 – Run 400 Meters Station 4 – 20 Toes to Bar + 20 Push Presses (95/65) *Courtesy of CrossFit Invictus