09
30
2016

Uncommon WOD – 100116

CrossFit 1.0 & 2.0 In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of: 9 Burpee Box Jump-Overs (24/20) 9 Goblet (55/35) or Front Squats (155/105)   *Courtesy of CrossFit Invictus

09
29
2016

Uncommon WOD – 093016

CrossFit 1.0 A. Four sets of: Romanian Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Single Arm Dumbbell Press x 8-10 reps each arm Rest 45 seconds Hollow Body Hold x 45-60 seconds Rest 45 seconds B. Complete as many reps as possible in 5 minutes of: Dumbbell Man-Makers (push-up, row left, row right, power clean, push press)   CrossFit 2.0 A. Every 3 minutes, for 30 minutes (10 sets): Clean & Jerk Use the ten sets to build to today’s 1-RM Clean & Jerk. B. “Grace” 30 Clean & Jerks (...

09
28
2016

Uncommon WOD – 092916

CrossFit 1.0 & 2.0 Every 10 minutes, for 40 minutes (4 sets), perform the following for times: 500 Meter Row 400 Meter Run 50/40 Push-Ups   *Courtesy of CrossFit Invictus

09
28
2016

WLC Raffle #1 Details

Can you believe we are approaching Week 3 of the Challenge?!?   First off you are all rock stars.  You signed up for this thing called the Whole Life Challenge where “someone” is telling what you can and cannot do and you have done it for almost 11 days straight.  Think about that…that could be a miracle in and of itself!   I would have to venture most people when told what to do will have a reaction to “buck” against it and go the opposite direction, but you h...

09
27
2016

Uncommon WOD – 092816

CrossFit 1.0 A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 60 seconds Kettlebell Swings x 20 reps Rest 60 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 60 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 20 Calorie Row 20 Alternating Reverse Lunges with KBs or DBs   CrossFit 2.0 A. Four sets of: Back Squat x 6-8 reps @ 30X1 (challenge yourself, if you achieve 8 reps, you must increase the weight) Rest 90 seconds Floor or Wall Slides x 5 reps @ 3030 Rest 9...

09
27
2016

“Bethany” WOD – October 8th

On Saturday, October 8th we will be hosting a WOD for Bethany and we are excited to share the reason behind “Bethany” WOD Bethany joined us in June of this year and recently shared her story with us: “Just over three years ago I joined CrossFit because I felt weak. After having six major abdominal surgeries in my twenties I was weak. The surgeries included having most of my colon removed, losing an ovary, an open abdominal surgery to remove infection, emergency surgery to allev...

09
26
2016

Uncommon WOD – 092716

CrossFit 1.0 A. Four sets of: Bench Press x 8-10 reps @ 20X1 Rest 45 seconds Strict Pull-Ups x 6-8 reps @ 21X0 Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. Three rounds for time of: 10 Dumbbell Push Press 10 Burpee Box Jump-Overs Run 300 Meters   CrossFit 2.0 A. Every 3 minutes, for 18 minutes (6 sets), of Push Press: *Set 1 – 5 reps *Set 2 – 3 reps *Sets 3-6 – 1 rep The goal is to build to today’s 1-RM Push Press. B. Three rounds for time of: 10 Strict Handstand Push-U...

09
25
2016

Uncommon WOD – 092616

CrossFit 1.0 A. Four sets of: Deadlift x 4-6 reps @ 31X1 Rest 45 seconds Dumbbell Shoulder Press x 6-8 reps @ 2011 Rest 45 seconds Double-Under Practice x 45-60 seconds Rest 45 seconds B. Three sets for times of: 250 Meter Row 20 Wall Ball Shots 20 Kettlebell Swings Rest 3 minutes   CrossFit 2.0 A. Every 3 minutes, for 18 minutes (6 sets): Clean x 1.1.1.1 (rest 10 seconds between each single) B. Three sets for times of: 250 Meter Row 20 Wall Ball Shots (20/14) 20 Kettlebell Swings (70/55) R...