11
30
2016

Uncommon WOD – 120116

CrossFit 1.0 & 2.0 A. Three sets of: Bench Press x 6-8 reps @ 2011 Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111 Bottom’s Up Kettlebell Reverse Lunge x 5 reps each arm Side Plank x 30-45 seconds each side *Rest 45 seconds between movements B. For time: Row 1000 Meters immediately followed by… Five rounds of: 20 Wall Ball Shots (20/14) 10 Ring Dips/Stationary Dips/Push-Ups   *Courtesy of CrossFit Invictus

11
29
2016

Uncommon WOD – 113016

CrossFit 1.0 A. Three sets of: Deadlift x 6-8 reps Rest 45 seconds Russian Step-Ups x 8-10 reps each leg Rest 45 seconds Inchworms (Version 2)  x 6-8 reps Rest 45 seconds B. Complete as many rounds and reps as possible in 15 minutes of: 5 Dumbbell Man-Makers 60 Alternating Foot Jump Rope 10 Burpees 60 Alternating Foot Jump Rope   CrossFit 2.0 A. Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper...

11
28
2016

Uncommon WOD – 112916

CrossFit 1.0 & 2.0 A. Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – Front Squat x 4-6 reps @ 31X1 Station 2 – Ring Rows x 8-10 reps @ 2111 B. Three sets for max reps of: 60 seconds of Wall Ball Shots Rest 60 seconds 60 seconds of Push-Ups Rest 60 seconds 60 seconds of Alternating Reverse Lunges with DBs/KBs Rest 60 seconds   *Courtesy of CrossFit Invictus  

11
27
2016

Uncommon WOD – 112816

CrossFit 1.0 A. Four sets of: Overhead Squat x 6-8 reps Rest 30 seconds Strict Pull-Ups x 3-5 reps @ 3110 (add weight if possible) Rest 30 seconds Plank from Elbows x 45-60 seconds Rest 30 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 20 Russian Kettlebell Swings 20 DB Push Press 20 Box Jumps or Step-Ups C. Two sets of: 60 Second Prone Plank Hold Rest 15 seconds 30 Second Left Side Plank Hold Rest 15 seconds 30 Second Right Side Plank Hold Rest 30 seconds   CrossF...

11
25
2016

Uncommon WOD – 112616

CrossFit 1.0 & 2.0 In teams of two, with only one person working at a time, complete: 100 Burpees 200 Kettlebell Swings 300 Squats 800 Meter Row or Run switching every 100 meters 300 Squats 200 Kettlebell Swings 100 Burpees      

11
23
2016

A “Thanksgiving” WOD – 112416

We wanted to bring everyone who can make it to the box on Thanksgiving together for 1 class. Hope to see you at 8:15am!   In teams of 5 or 6, completes as many rounds & reps in 25 minutes of: Station 1:  Calorie Row Station 2:  Max Partner Synchronized Burpees or Max Burpees Station 3:  Max Partner Wallballs Station 4:  Rest Partner 1 starts on 15 Calorie Row, Partner 2-3 on Partner Synchronized Burpees, Partner 4-5 on Partner Wallballs, Partner 6 Rest.  You will move one spot forward a...

11
22
2016

Uncommon WOD – 112316

CrossFit 1.0 & 2.0 A. Every 3 minutes, for 15 minutes (5 sets): Pause Front Squats x 4-6 reps @ 31X1 B. Three sets of: Against a 3-minute running clock, complete… Row 500 Meters Dumbbell Ground to Overhead x Max reps Rest 3 minutes between sets.   *Courtesy of CrossFit Invictus