02
28
2017

Uncommon WOD – 030117

CrossFit 1.0 A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Death March x 20 reps Station 2 – Turkish Get-Ups x 6 reps (3 each side) Station 3 – Side Plank x 45 seconds each side B. For time: Row 1000 Meters 60 Reverse Lunges with Farmer’s Carry 30/15 Calories of Assault Bike   CrossFit 2.0 A. Every 2 minutes, for 20 minutes (10 sets): 2 Clean Lift-Offs + Power Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean...

02
27
2017

Uncommon WOD – 022817

CrossFit 1.0 A. Three sets of: Strict Shoulder Press x 8 reps @ 2111 Rest 60 seconds Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111 Rest 60 seconds Prone Plank Hold x 60 seconds Rest 60 seconds B. Complete as many rounds and reps as possible in 2 minutes of: 6 Dumbbell Push Presses 12 Neutral-Grip Deficit Push-Ups (keep your hands on the DBs, palms facing each other, chest to the ground between the DBs) Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of...

02
26
2017

Uncommon WOD – 022717

CrossFit 1.0 & 2.0 A. Three sets of: Back Squat x 10 reps @ 20X1 Rest 60 seconds Reverse Snow Angels x 20 reps @ 3030 Rest 60 seconds B. Complete as many rounds and reps as possible in 15 minutes of: 30 Wall Ball Shots (20/14) 20 Pull-Ups or 10 Strict Pull-Ups 30 Russian Kettlebell Swings (55/35)  

02
24
2017

Uncommon WOD – 022517

Normal Scheduled WODs are cancelled today due to CrossFit Open. CrossFit Open 17.1 “CrossFit Games Open Workout 17.1” For time: 10 Dumbbell Snatches (50/35 lbs) 15 Burpee Box Jump-Overs (24″/20″) 20 Dumbbell Snatches 15 Burpee Box Jump-Overs 30 Dumbbell Snatches 15 Burpee Box Jump-Overs 40 Dumbbell Snatches 15 Burpee Box Jump-Overs 50 Dumbbell Snatches 15 Burpee Box Jump-Overs Time cap: 20 minutes

02
23
2017

Uncommon WOD – 022417

CrossFit 1.0 A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111 Station 2 – Dumbbell Death March x 20 steps @ 2011 Station 3 – Nose-to-Wall Handstand Hold x 60 seconds B. Every 6 minutes, for 18 minutes (3 sets), for times: Row 500 Meters 25 Slamballs 15 Strict Handstand Push-Ups or L-Seated Dumbbell Presses CrossFit 2.0 A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional...

02
22
2017

Uncommon WOD – 022317

CrossFit 1.0 A. Every 90 seconds, for 18 minutes (4 sets): Station 1 – Romanian Deadlift x 8 reps @ 4011 Station 2 – Supine Med Ball Leg Curls x 12 reps @ 2110 Station 3 – Supine Ring Rows x 10 @ 2111 B. For time: 40 Russian Kettlebell Swings 20 Burpees 30 Russian Kettlebell Swings 15 Burpees 20 Russian Kettlebell Swings 10 Burpees   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 s...

02
21
2017

Uncommon WOD – 022217

CrossFit 1.0 & 2.0 A. Every 3 minutes, for 15 minutes (5 sets): Strict Shoulder Press x 2-3 reps B. “Power Hungry”   *Courtesy of CrossFit Invictus