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...

03
23
2017

Uncommon WOD – 032417

CrossFit 1.0 & 2.0 In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24/20) 7 Thrusters (155/105) 21 Double-Unders or 14 Lateral Jumps Rest until the running clock reaches 20:00, and then… In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 9 Burpee Box Jump-Overs (24/20) 9 Push Press (155/105) 9 Dips – Ring or Stationary   *Courtesy of C...

03
22
2017

Uncommon WOD – 032317

CrossFit 1.0 A. Five sets of: Strict Dumbbell Shoulder Press x 8 reps @ 2111 Rest 60 seconds Bent-Over Barbell Row x 8 reps @ 2011 Rest 60 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 15/12 Calorie Row 30 Kettlebell Swings   CrossFit 2.0 A. Every minute, on the minute, for 10 minutes: Strict Shoulder Press x 2 reps Build over the course of the 10 sets to today’s heavy double. Immediately followed by… Every minute, on the minute, for 10 minutes: Push Press x 1 rep...

03
21
2017

Uncommon WOD – 032217

CrossFit 1.0 & 2.0 A. Every 5 minutes, for 30 minutes (6 sets) for times: Row 500 Meters 8 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups Please note times for each of the six sets. B. Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled) Station 2 – 60 seconds of Side-Plank Hold (Left Side) Station 3 – 60 seconds of Band Pull-Aparts Station 4 – 60 seconds of Side-Plank Hold (Right Side)   *Courtesy of CrossFit Invictus

03
20
2017

Uncommon WOD – 032117

CrossFit 1.0 A. Every 2 minutes, for 24 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Station 2 – Inchworms (Version 2) x 12-15 reps Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111 Station 4 – Banded Glute Bridges x 30 reps @ 10X0 B. For time: Run 800 Meters 75 Kettlebell Swings Run 800 Meters   CrossFit 2.0 A. Every 2 minutes, for 20 minutes (10 sets): Snatch Lift-Off + Snatch Build over the course of the 10 sets to something heavy. A Snatch L...