12
30
2016

Uncommon WOD – 123116

CrossFit 1.0 & 2.0 In teams of three, partners rotate once each partner completes task to complete 5 rounds of: 10 Pull-Ups 10 Burpee Box Jump Overs 400 Meter Row Partner 1 starts 10 Pull-Ups, Partner 2 starts 10 Burpee Box Jump-Overs and Partner 3 rows 400 meters. When each partner finishes movement, they will rotate.  1 Round is complete when all 3 teammates have finished the 400 meter row.

12
29
2016

Uncommon WOD – 123016

CrossFit 1.0 5 rounds for time of: 30 Kettlebell Swings 20 Goblet Squats 10 Dumbbell Push Press   CrossFit 2.0 5 rounds for time of: 15 Deadlifts (135/95) 12 Hang Power Cleans 9 Front Squats 6 Shoulder to Overhead   *Courtesy of CrossFit Invictus

12
28
2016

Uncommon WOD – 122916

CrossFit 1.0 & 2.0 A. Five sets of: Bulgarian Split Squat x 6-8 reps per leg Rest 45 seconds Push-Ups or Ring Push-Ups x Max Unbroken Reps Rest 45 seconds B. Four sets for max reps of: 45 seconds of Burpees Rest 45 seconds 45 seconds of V-Ups Rest 45 seconds   *Courtesy of CrossFit Invictus

12
27
2016

Uncommon WOD – 122816

CrossFit 1.0 A. Three sets of: Romanian Deadlift x 8 reps @ 4111 Rest 45 seconds Dumbbell Shoulder Press x 12 reps @ 2011 Rest 45 seconds Banded Face Pulls x 12 reps @ 2111 Rest 45 seconds B. Four sets of: 30 seconds of Rower, Ski Erg or Assault Bike @ 95+% effort Rest 90 seconds 60 seconds of Strict Pull-Ups (alternate between supinated and pronated grips each set) Rest 60 seconds   CrossFit 2.0 A. Take 12-15 minutes to work on… Snatch Technique – work up to a reasonably heavy weight that...

12
26
2016

Uncommon WOD – 122716

CrossFit 1.0 & 2.0 A. Every 2 minutes, for 10 minutes (5 sets): 20 Walking Lunges B. Every minute, on the minute, for 15 minutes: Minute 1 – Dumbbell Floor Press x 6-8 reps Minute 2 – Prone Plank x 30-45 seconds Minute 3 – Band Pull-Aparts x 20 reps C. For time: 40/30 Calorie Row 30 Dumbbell or Barbell Thrusters (115/75) *Courtesy of CrossFit Invictus

12
23
2016

Uncommon WOD – 122416

Merry Christmas Eve Uncommon Nation! REMEMBER:  NO CLASSES ON MONDAY – take a day to recover and enjoy time with your family & friends!   In teams of 5 with 1 person at each station:  25 Minutes EMOM, for max reps of: Wallballs (20/14) Hang Power Cleans (95/65) or Russian KB Swings (55/35) Burpees Box Jumps (24/20) Rest Scaling Options:  Hang Power Cleans (75/55) or do Russian KB Swings *Time to challenge our mental capacity.  Score will be the total reps scored at each station. ...

12
22
2016

Uncommon WOD – 122316

THE WOD For time:  There are 12 total rounds with one new movement being added each round.  Round 1 = 1 Wall Walk. Round 2 = 2 Clean + 1 Wall Walk.  Round 3 = 3 Front Squats + 2 Cleans + 1 Wall Walk, etc.  The WOD is complete when you complete the Wall Walk of Round 12. – 1 Wall Walk – 2 Clean (135/95) – 3 Front Squats (135/95) – 4 Shoulder to Overhead (135/95) – 5 Pull Ups – 6 Jumping Lunges – 7 Burpees – 8 Push Ups – 9 Wall Balls (20/14) – 10 Kettle Bell Swings – 11 Deadlifts (135/95) – 12 Thr...

12
21
2016

Uncommon WOD – 122216

CrossFit 1.0 A. Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – L-Seated Dumbbell Press x 8-10 reps @ 2111 Station 2 – Inchworms (Version 2) x 6-8 reps B. For max reps/calories: 90 seconds of Rowing Rest 30 seconds 90 seconds of Burpees Rest 30 seconds 90 seconds of Push Press Rest 30 seconds 90 seconds of Slam Balls   CrossFit 2.0 A. Every 2 minutes, for 16 minutes (8 sets): Split Jerk x 3 reps Build in load to today’s heavy triple, and for the first 3-4 sets, pause for 2 sec...