10
31
2016

Uncommon WOD – 110116

CrossFit 1.0 A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 60 seconds Barbell Rollouts x 8-10 reps @ 3020 Rest 60 seconds Side Plank x 30 seconds each side Rest 60 seconds B. In teams of two, partners alternate rounds and complete 7 each of: 10 Kettlebell Swings 5 Strict Pull-Ups   CrossFit 2.0 A. Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift B. In teams of two, alternate rounds and complete 7 rounds each of: 5 Deadlifts* 5 Chest-to-Bar Pull-Ups *Load with a...

10
31
2016

WLC: Finishing Strong, Final Raffle & Post Measurements and WOD

 FINISH STRONG! For those of us heading into week 7 of an eight week Challenge, I want to pose a question that we can think on over the final 10 days and beyond the challenge:  how’s my attitude right now? Last week Pete wrote a great blog post on “Consistency” (make sure you read it if you haven’t already).  If you embrace what he says then I can almost guarantee that your attitude is where it needs to be to finish this challenge strong.  Finishing strong requires your m...

10
30
2016

Uncommon WOD – 103116

CrossFit 1.0 A. Five sets of: Push Press x 8-10 reps Rest 45 seconds Isometric Hold – Chin Over the Bar x 15-30 seconds (weighted so that 20-30 seconds is a challenge) Rest 45 seconds Russian Step-Ups x 10 reps each leg Rest 45 seconds B. For time: Run 600 Meters 30 Dumbbell Thrusters Run 600 Meters   CrossFit 2.0 A. Four sets of: Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110 Rest 90 seconds B. For time: 10 Wall Ball Shots (20/14) 1 Ring Dip 9 Wall...

10
28
2016

Uncommon WOD – 102916

CrossFit 1.0 & 2.0 “Get A Grip” Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk The weight (95lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.   *Courtesy of CrossFit Invictus

10
28
2016

Yoga Hips

Let’s continue our conversation on how yoga can translate into your wods.  We recently took a look at how yoga moves the spine in all directions and helps to develop core strength and stability.  The same principles translate into our hips. We practice postures in yoga that move the hips in multiple directions.  We internally rotate the legs and we externally rotate the legs.  We stretch the front of the hips, the back of the hips, and the sides of the hips.  We do this to create freedom,...

10
27
2016

Uncommon WOD – 102816

CrossFit 1.0 A. Five sets of: Bent-Over Barbell Row x 6-8 reps @ 21X0 Rest 45 seconds Single-Leg Glute Bridges x 12-15 reps each leg @ 2011 Rest 45 seconds Supine Chinese Planks x 45 seconds Rest 45 seconds B. In teams of two, alternating full rounds, complete a total of five rounds each for time of: Row 250 meters 10 Dumbbell Thrusters   CrossFit 2.0 A. Every 3 minutes, for 24 minutes (8 sets) of: 3-Position Snatch (high hang, mid-thigh, then floor) *Build in load over the course of the 8...

10
26
2016

Uncommon WOD – 102716

CrossFit 1.0 & 2.0 A. Five sets of: Dumbbell Shoulder Press x 4-6 reps @ 2011 Rest 60 seconds Farmer’s Carry x 100 Meters Rest 60 seconds B. Complete as many rounds and reps as possible in 4 minutes of: 4 Strict Pull-Ups 8 Push Presses (95/65) Rest 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 minutes of: 15 Kettlebell Swings (70/55) 15 Push-Ups   *Courtesy of CrossFit Invictus

10
25
2016

Uncommon WOD – 102616

CrossFit 1.0 6 Minute AMRAP: 12 Kettlebell Swings 12 Wall Ball Shots Rest 4 minutes, and when the running clock hits 10:00… 6 Minute AMRAP: 12 Box Step-Overs 12 DB Push Presses Rest 4 minutes, and when the running clock hits 20:00… 6 Minute AMRAP: Row 1000 Meters Burpees x Max Reps   CrossFit 2.0 6 Minute AMRAP: 6 Power Snatches (115/75) 12 Wall Ball Shots (20/14) Rest 4 minutes, and when the running clock hits 10:00… 6 Minute AMRAP: 12 Alternating Single-Arm Dumbbell Snatches (75/55) 12 Bo...