03
31
2017

Uncommon WOD – 040117

CrossFit 1.0 & 2.0 In teams of three, with only one partner working at a time, complete 3 rounds each of: Run 400 Meters 8 Front Squats (185/135 lbs – from the ground) or 15 Goblet Squats (Heavy!) 5 Strict Pull-Ups followed immediately by… In teams of three, with only one partner working at a time, complete 3 rounds each of: Run 400 Meters 5 Strict Pull-Ups 20 Reverse Lunges with Farmer’s Carry   *Courtesy of CrossFit Invictus

03
30
2017

Uncommon WOD – 033117

CrossFit 1.0 & 2.0 A. In teams of 4, 1 person working at each station & move to next station when everyone is complete.  Complete as many rounds and reps as possible in 15 minutes of: 15/10 Calories of Assault Bike 15 Wall Ball Shots 15 Kettlebell Swings 15 Dumbbell Push Presses B. Coach’s Choice – Strongman Accessory Work

03
29
2017

Uncommon WOD – 033017

CrossFit 1.0 A. Three sets of: Turkish Get-Ups x 6 reps (3 each arm) Rest 45 seconds Bottom’s Up Kettlebell Carry – Length of box down & back each arm Rest 45 seconds Bulgarian Goat Bag Swings x 10 reps @ 3011 Rest 45 seconds Prone Plank Hold x 60 seconds Rest 45 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 10 Stationary Dips 10 Push-Ups 20 Kettlebell Swings   CrossFit 2.0 A. Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1 rep Build over the course...

03
28
2017

Uncommon WOD – 032917

CrossFit 1.0 A. Three sets of: Back Squat x 10 reps @ 31X1 Rest 60 seconds Nose-to-Wall Handstand Hold x 60 seconds Rest 60 seconds Reverse Snow Angels x 20 reps @ 3030 Rest 60 seconds B. Same as 2.0   CrossFit 2.0 A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% followed by… One set of: Back Squat x Max Unbroken Reps @ 85% (athletes are allowed only on full breathing cycle at...

03
27
2017

Uncommon WOD – 032817

CrossFit 1.0 & 2.0 A. Every 3 minutes, for 12 minutes (4 sets): Bench Press x 6-8 reps @ 20X1 B. Three sets for max reps: 90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups Rest 30 seconds 90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups Rest 30 seconds 90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Toes to Bar Rest 30 seconds   *Courtesy of CrossFit Invictus

03
26
2017

Uncommon WOD – 032717

CrossFit 1.0 A. Every 2 minutes, for 24 minutes (3 sets): Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011 Station 2 – Alternating Cossack Squats x 20 reps @ 2011 Station 3 – Supine Ring Row x 10 reps @ 2111 Station 4 – Side Plank x 40 seconds each side B. Three rounds for time of: 400 Meter Run 20 Alternating Reverse Lunges with Kettlebells 20 V-Ups   CrossFit 2.0 A. Deadlift *Set 1 – 65% x 6 reps *Set 2 – 75% x 4 reps *Set 3 – 85% x 2 reps *Set 4 – 90% x 1 rep *Set 5 – 95% x 1 re...