03
16
2017

Uncommon WOD – 031717

CrossFit 1.0 A. Three sets of: L-Seated Dumbbell Press x 8 reps @ 2111 Rest 30 seconds Death March x 20 steps @ 2011 Rest 30 seconds Suitcase Carry + Waiter’s Carry – Down & Back the length of box then switch arms (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry) Rest 60 seconds B. Same as 2.0   CrossFit 2.0 A. For the following 16 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build...

03
15
2017

Uncommon WOD – 031617

CrossFit 1.0 A. Every 2 minutes, for 18 minutes (3 sets): Station 1 – Bent-Over Barbell Row x 8 reps @ 2111 Station 2 – Supine Med Ball Leg Curls x 15 reps @ 2110 Station 3 – Inchworm (Version 2) x 8-10 reps B. Same as 2.0   CrossFit 2.0 A. Deadlift *Set 1 – 55% x 8 reps *Set 2 – 65% x 6 reps *Set 3 – 75% x 4 reps *Set 4 – 85% x 2 reps *Set 5 – 92% x 1 rep *Set 6 – 98% x 1 rep Rest 3 minutes between sets. B. Complete 4 total rounds each for time of: 100 Alternating Foot Jump Rope + 20 Jumpi...

03
14
2017

Uncommon WOD – 031517

CrossFit 1.0 & 2.0 A. Every 5 minutes, for 15 minutes (one set of each): Station 1 – Rope Climb Skill Practice Station 2 – Handstand Walk Practice Station 3 – Muscle-Up Skill & Progression Practice B. For max reps: 3 Minutes of Assault Bike 3 Minutes of Strict Handstand Push-Ups 3 Minutes of Rowing 3 Minutes of Dips 3 Minutes of Push-Ups   *Courtesy of CrossFit Invictus

03
13
2017

Uncommon WOD – 031417

CrossFit 1.0 A. Three sets of: Back Squat x 10 reps @ 20X1 Rest 60 seconds Reverse Snow Angels x 20 reps @ 3030 Rest 60 seconds B. Five rounds for time of: 10 Strict Pull-Ups 15 Wall Ball Shots (20/14) 100 Singles   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 @ 80% (athletes are allowed only on full brea...

03
12
2017

Uncommon WOD – 031317

CrossFit 1.0 & 2.0 In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible in 10 minutes of: 10 Push Press (115/75) 5 Burpees Over the Barbell Rest 5 minutes, and then, As many rounds and reps as possible in 10 minutes of: Row 150 Meters 5 Hang Power Cleans (155/105) or 15 Russian Kettlebell Swings (heavy)  

03
09
2017

Uncommon WOD – 031017

CrossFit 1.0 & 2.0 Four sets for max reps of: 60 seconds of Rowing (for calories) Rest 60 seconds 60 seconds of Goblet Squats (55/35) Rest 60 seconds 60 seconds of V-Ups Rest 60 seconds 60 seconds of Push-Ups (focus on good ROM) Rest 60 seconds   *Courtesy of CrossFit Invictus