09
06
2016

Uncommon WOD – 090716

CrossFit 1.0 A. Every 3 minutes, for 15 minutes (5 sets): Seated Shoulder Press x 6-8 reps @ 2111 Use the time between sets to stretch calves and hip flexors. B. 3 Rounds for Time 20 Wallballs Row 300 Meters   CrossFit 2.0 A. Same as 1.0 B. 25 Wallballs, 100 Double-Unders 20 Wallballs, 80 Double-Unders 15 Wallballs, 60 Double-Unders 10 Wallballs, 40 Double-Unders 5 Wallballs, 20 Double-Unders

09
05
2016

Uncommon WOD – 090616

CrossFit 1.0 & 2.0 A. 30 Minute EMOM Odd Minutes – 15 Calorie Row Even Minutes – 15 Burpees B. Three sets of: Single-Arm DB Row x 8-10 reps each @ 2111 Rest 30 seconds Hollow Holds/Rocks x 60 seconds Rest 30 seconds

09
04
2016

Uncommon WOD – 090516

CrossFit 1.0 & 2.0 AMRAP 25: 50 Meter Sled Push 100 Meter Sandbag Carry 200 Meter Sprint In teams of 4-5 and in a relay fashion, the teams form a single file line each.  Athlete 1 starts with the 50 meter prowler.  As soon as that athlete returns, he or she moves onto the 100 meter sandbag.  Athlete 2 can then start the prowler… and so forth.

09
02
2016

Uncommon WOD – 090316

CrossFit 1.0 & 2.0 In teams of two, with only one person working at a time, complete the following: 200 Wall Ball Shots 600 Meter Overhead Carry (45/25 lb plate) 200 Push-Ups 600 Meter Overhead Carry (45/25 lb plate) During carry, you must perform 3 burpees* each every time you switch the partner carrying the load. *Burpees may be completed inside the gym

09
01
2016

Uncommon WOD – 090216

CrossFit 1.0 & 2.0 For time: 30 Ground to Overhead (95/65) 30 Pull-Ups 400 Meter Run 20 Ground to Overhead (95/65) 20 Pull-Ups 400 Meter Run 10 Ground to Overhead (95/65) 10 Pull-Ups 400 Meter Run   *Courtesy of CrossFit Invictus