04
30
2017

Uncommon WOD – 050117

CrossFit 1.0 A. Four sets of: L-Seated Dumbbell Shoulder Press x 8-10 reps @ 20X1 Rest 45 seconds Hollow Rocks x 30-45 seconds Rest 45 seconds Kettlebell Swings x 20 reps Rest 45 seconds B. In teams of three, complete five rounds each for time of: 250/200 Meter Row Sprint 10 Dumbbell Push Presses CrossFit 2.0 A. Four sets of: Shoulder Press x 4-6 reps @ 20X1 Rest 90 seconds Hollow Rocks x 30-45 seconds Rest 90 seconds B. In teams of three, complete five rounds each for time of: 250/200 Meter Row...

04
28
2017

Uncommon WOD – 042917

CrossFit 1.0 & 2.0 In teams of 3, complete as many rounds and reps as possible in 20 minutes and 17 seconds (20:17): 45 Synchronized Burpees followed by as many rounds as possible of: Partner 1: 4 Muscle-Ups (or Strict Pull-Ups) + 10 Air Squats + 13 Sit-Ups Partner 2: Prone Plank Hold Partner 3: Rest Continue to rotate through the stations until time is called. *Courtesy of CrossFit Invictus

04
27
2017

Uncommon WOD – 042817

CrossFit 1.0 A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Turkish Get-Ups x 2 reps each arm Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Same as 2.0   CrossFit 2.0 A. Take 15 minutes and build to today’s 1-RM Power Clean B. For time: 30 Calories of Rowing 30 Burpees 30 Wall Ball Shots (20/14) 30 Russian Kettlebell Swings (55/35) 30 Push Press (115/75) 30 Pull-Ups   *Courtesy of CrossFit Invictus

04
26
2017

Uncommon WOD – 042717

CrossFit 1.0 & 2.0 A. Three sets of: Dumbbell Walking Lunge x 20 steps @ 10X0 Rest 60 seconds B. Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 60 seconds, and then… Complete as many rounds and reps as possible in 5 minutes of: 5 Man-Makers 10 Box Jumps (or Step-Ups) Rest 60 seconds, and then… Complete as many rounds and reps as possible in 5 minutes of: 5 Toes to Bar 10 Push-Ups

04
25
2017

Uncommon WOD – 042617

CrossFit 1.0 A. Three sets of: Strict Pull-Ups x 4-6 reps @ 3111 Rest 60 seconds Goblet Squats x 6-8 reps @ 31X1 Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. Three rounds for time of: 400 Meter Run 10 Strict Pull-Ups 10 Strict Handstand Push-Ups CrossFit 2.0 A. Weighted Pull-Ups *Set 1 – 3 reps *Set 2 – 2 reps *Sets 3-6 – 1 rep Rest 2-3 minutes between sets, building to today’s 1-RM B. Three rounds for time of: 400 Meter Run 20 Pull-Ups 10 Strict Handstand Push-Ups *Cour...

04
24
2017

Uncommon WOD – 042517

CrossFit 1.0 A. Four sets of: Russian Step-Ups x 10 reps each leg Rest 45 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Push-Ups x 12-15 reps @ 2011 Rest 45 seconds B. Same as 2.0   CrossFit 2.0 A. Every 2 minutes, for 16 minutes (8 sets): Hang Snatch + Snatch Build over the course of the 8 sets to something heavy-ish for today. B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Wallball Shots 12 Burpees   *...

04
23
2017

Uncommon WOD – 042417

CrossFit 1.0 A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Single-Arm Dumbbell Shoulder Press x 6-8 reps each arm Rest 45 seconds Strict Toes to Bar x 8-10 reps Rest 45 seconds B. Same as 2.0   CrossFit 2.0 A. Four sets of: Deadlift x 3-5 reps @ 20X1 Rest 20 seconds Handstand Push-Ups x Max Reps in 60 seconds Rest 3 minutes B. Complete as many rounds and reps as possible in 8 minutes of: 100 Meter Sprint 15 Kettlebell Swings (55/35)   *Courtesy of CrossFit Invictus