05
25
2017

Uncommon WOD – 052617

CrossFit 1.0 A. Three sets of: Dumbbell Bench Press x 8-10 reps @ 30X0 Rest 45 seconds Elbows to High Plank x 10 reps Rest 45 seconds 5 Second Negative Pull-Up x 4 Reps Rest 45 seconds B. In teams of two, with only one partner working at a time, complete four sets each of: Row 500 Meters 30 Kettlebell Swings   CrossFit 2.0 A. Three sets of: Bench Press x 6-8 reps @ 20X0 Rest 15-20 seconds Dynamic Push-Ups x 10-12 reps @ 10X0 Rest 3 minutes B. Against a 4-minute running clock, with 4-minutes...

05
24
2017

Uncommon WOD – 052517

CrossFit 1.0 A. Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30 seconds Single-Arm Trap 3 Raises x 8-10 reps each @ 2111 Rest 30 seconds B. Rounds of 15, 12 and 9 reps for time of: Dumbbell Thruster Burpee (jump to 45lb plate) CrossFit 2.0 A. Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30 seconds Single-Arm Trap 3 Raises x 8-10 reps each @ 2111 Rest 30 seconds B. Rounds of 15, 12 and 9 reps for time of: Thruster (135/95) Bar-Facing Burpees Over the Barb...

05
23
2017

Uncommon WOD – 052417

CrossFit 1.0 A. Four sets of: Drop Broad Jumps x 4-5 reps Rest 30 seconds Wall Climbs x 2-4 reps Rest 30 seconds Wall Ball Shots x 10-15 reps Rest 30 seconds B. 4 station AMRAP 30/20 Cal Assault Bike Farmer Carry Sandbag Carry Rest Teammates rotate when bike is completed. Score is work done.  Work = force x distance. Multiply weight of implements and distance traveled.   CrossFit 2.0 A. Five sets of: Power Clean x 2.2.2 (rest 10 seconds between doubles) Rest 2 minutes B. Same as 1.0  ...

05
22
2017

Uncommon WOD – 052317

CrossFit 1.0 A. Four sets of: Dumbbell Shoulder Press x 8-10 reps @ 2010 Rest 45 seconds Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0 Rest 45 seconds Side Plank x 30-45 seconds each side Rest 45 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 10 Push-Ups 10 Toes to Bar 100 Meter Run CrossFit 2.0 A. Four sets of: Shoulder Press x 3-5 reps @ 21X1 Rest 2-3 minutes – working on lower body mobility during rest periods B. Complete as many rounds and reps as pos...

05
21
2017

Uncommon WOD – 052217

CrossFit 1.0 A. Three sets of: Goblet Squat x 8-12 reps @ 21X0 Rest 45 seconds Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010 Rest 45 seconds Russian Kettlebell Swings x 15-20 reps Rest 45 seconds Strict Supinated-Grip Pull-Ups x 6-10 reps Rest 45 seconds B. Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets: Row 250 Meters Medball Cleans CrossFit 2.0 A. Five sets of: Back Squat x 2-3 reps @ 30X1 Rest 15-20 seconds Strict Supinated-G...

05
19
2017

Uncommon WOD – 052017

CrossFit 1.0 & 2.0 In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders or 50 Jumping Lunges 30 Wall Ball Shots 20 Kettlebell Swings 15 Burpees 10 Pull-Ups or 5 Strict Pull-Ups Partner A starts with 50 double-unders, Partner B then performs 30 wall ball shots, Partner A then performs 20 kettlebell swings, Partner B does 15 burpees, Partner A does 10 pull-ups, then Partner B does 50 double-unders…and so on. *Courtes...