03
08
2017

Uncommon WOD – 030917

CrossFit 1.0 A. Four sets of: Front Squat x 6 reps @ 3011 Rest 45 seconds Bottom’s Up Kettlebell Carry x length of box each arm Rest 45 seconds Dumbbell Death March x 20 steps @ 2011 Rest 45 seconds B. For time: 10 Strict Pull-Ups 20 Box Jumps 30 Wall Ball Shots 400 Meter Run 30 Wall Ball Shots 20 Box Jumps 10 Strict Pull-Ups   CrossFit 2.0 A. Every 2 minutes, for 20 minutes (10 sets): 1 Clean Lift-Off + Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the...

03
07
2017

Uncommon WOD – 030817

CrossFit 1.0 A. Every 2 minutes, for 24 minutes (4 sets): Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011 Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111 Station 3 – Supine Med Ball Leg Curls x 12 reps @ 2110 Station 4 – Inchworms (Version 2) x 8-10 reps B. Complete as many rounds and reps as possible in 12 minutes of: Run 200 Meters 20 Mountain Climbers 10 Single-Arm Kettlebell Swings (Left Arm) 10 Single-Arm Kettlebell Swings (Right Arm) CrossFit 2.0 A. Deadlift *Set 1 – 5...

03
06
2017

Uncommon WOD – 030717

CrossFit 1.0 & 2.0 A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips or Max Muscle-Ups in 45 Seconds Station 2: 45-60 second Nose-to-Wall Handstand Hold or Handstand Walk x 30′ Station 3: Alternating Pistols or Pistol Progressions x 8 each leg (if proficient, add weight w/kettlebell) B. Every minute, on the minute, for 24 minutes (6 sets of each): Minute 1 – 15/10 Calories of Assault Bike Minute 2 – 15 Russian Kettlebel...

03
05
2017

Uncommon WOD – 030617

CrossFit 1.0 & 2.0 A. Four sets of: Single-Arm Press x 8-10 reps each arm Rest 2 minutes B. Against a 3-minute running clock: Row 500 Meters Push-Ups x Max Reps Rest 3 minutes, and perform a total of four sets; note reps achieved in each set. If proficient at Push-Ups, challenge by doing deficit or weighted push-ups. *Courtesy of CrossFit Invictus  

03
02
2017

Uncommon WOD – 030317

CrossFit 1.0 A. Four sets of: Snatch-Grip Romanian Deadlift x 6 reps @ 4011 Rest 60 seconds Single-Arm Dumbbell Press x 8 reps each @ 2111 Rest 60 seconds Suitcase Carry + Waiter’s Carry x down & back each arm (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. For max reps/calories: 2 Minutes of Assault Bike (for calories) 2 Minutes of Kettlebell Swings 2 Minutes of Push-Ups 2 Minutes of Air Squats   CrossFit 2.0 A. Every...

03
01
2017

Uncommon WOD – 030217

CrossFit 1.0 A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Stationary Dips x 15-20 reps @ 1111 Station 2 – Handstand Hold x 45-60 seconds (perform with nose to wall if capable of doing so) Station 3 – L-Sit or L-Sit Progression x 45-60 seconds B. Three rounds for time of: Run 400 Meters 10 Strict Handstand Push-Ups 10 Strict Pull-Ups 20 Alternating Cossack Squats with Kettlebell Goblet Hold   CrossFit 2.0 A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Mu...