01
31
2017

Uncommon WOD – 020117

CrossFit 1.0 & 2.0 A. Five sets of: Unsupported Seated Strict Press x 5-6 reps (sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes B. Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – 9 Strict Handstand Push-Ups  or L-Seated DB Press Minute 2 – 12 Toes to Bar or 21 V-Ups Minute 3 – 15 Burpees Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.  ...

01
30
2017

Uncommon WOD – 013117

CrossFit 1.0 A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Station 2 – Inchworms (Version 2)  x 10-12 reps Station 3 – Banded Glute Bridges x 30 reps @ 10X0 B. Same as 2.0   CrossFit 2.0 A. Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 2 reps *Set 5 – 90% x 2 reps Rest 3 minutes between sets. If you do not know your 1-RM deadlift, use today to build to something that feels “heavy” fo...

01
29
2017

Uncommon WOD – 013017

CrossFit 1.0 A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Supine Ring Rows x 10-12 reps @ 2111 Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – L-Sit or Hollow Hold x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken) B. Same as 2.0   CrossFit 2.0 A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups Station 2 – 50-75 Foot Handstand Walk (use a partner assist to accumulate the volume and tim...

01
27
2017

Uncommon WOD – 012817

In teams of 8, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 300/250 Meter Row Station 2 – 30/20 Push-Ups Station 3 – 20 Wall Balls Station 4 – Rest Station 5 –  300/250 Meter Row Station 6 – 30 Kettlebell Swings Station 7 – 25/15 Calories of Assault Bike Station 8 – Rest

01
26
2017

Uncommon WOD – 012717

CrossFit 1.0 A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Station 2 – L-Seated Dumbbell Press x 8 reps @ 2111 (keep elbows wide to the side of the body in line with shoulders and hips throughout the press) Station 3 – Strict Pull-Ups x 8-12 reps @ 21X0 B. Complete as many rounds and reps as possible in 12 minutes of: 20 Calorie Row or Assault Bike 20 Alternating Single-Arm Dumbbell Snatches   CrossFit 2.0 A. Every 3 minutes,...

01
25
2017

Uncommon WOD – 012617

CrossFit 1.0 A. Three sets of: Strict Shoulder Press x 8 reps @ 2111 Rest 60 seconds Strict Supinated-Grip Pull-Ups x 8 reps @ 2110 Rest 60 seconds Prone Plank Hold x 60 seconds Rest 60 seconds B. Complete as many rounds and reps as possible in 4 minutes of: 10 Stationary Dips 10 Burpees Rest 4 minutes, and when the running clock reaches 8:00… Complete as many rounds and reps as possible in 4 minutes of: 10 Dumbbell Push Press 20 Mountain Climbers (each switch of feet is one rep)   CrossFit...

01
24
2017

Uncommon WOD – 012517

CrossFit 1.0 A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011 Station 2 – Inchworms (Version 2)  x 8-10 Reps Station 3 – Reverse Snow Angels x 20 reps (slow & controlled) B. Same as 2.0   CrossFit 2.0 A. Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1.1.1 (rest 10 seconds between singles) Build over the course of the 10 sets, the last three sets should be extremely challenging. B. Two sets for times of: 3...

01
23
2017

Uncommon WOD – 012417

CrossFit 1.0 Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters Run 400 Meters 12 Burpees 12 Dumbbell Man-Makers (push-up, row left, row right, power clean, push press)   CrossFit 2.0 Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters Run 400 Meters 12 Burpee Box Jump-Overs (24/20) 12 Toes to Bar 12 Strict Handstand Push-Ups   *Couresy of CrossFit Invictus