05
31
2017

Uncommon WOD – 060117

CrossFit 1.0 A. Three sets of: Back Squat x 4-6 reps @ 3011 Rest 45 seconds Ring Rows x 8-12 reps @ 2111 Rest 45 seconds Single-Arm Trap 3 Raises x 8-10 reps @ 2111 Rest 45 seconds B. Same as 2.0 CrossFit 2.0 A. Back Squat *Set 1 – 3 reps @ 80-85% *Set 2 – 2 reps @ 85-90% *Set 3 – 1 rep @ 90-95% *Set 4 – 3 reps @ 85-90% *Set 5 – 2 reps @ 90-95% *Set 6 – 1 rep @ 95-101% Rest 3 minutes between sets B. Complete as many rounds and reps as possible in 10 minutes of: 5 Burpee Pull-Ups or 5 Strict Pull...

05
30
2017

Uncommon WOD – 053117

CrossFit 1.0 A. Three sets of: Single-Arm Dumbbell Row x 8-10 reps @ 2111 Rest 30 seconds Alternating Lateral Lunge x 8-10 reps each @ 2011 Rest 30 seconds Waiter Walk x 25-meters each arm Rest 30 seconds Mountain Climbers x 30 reps Rest 30 seconds B. Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets: Row 300 Meters Push Press (Dumbbell or Barbell) CrossFit 2.0 A. Take 15-20 minutes to build to today’s heavy… Split Jerk x 1 rep B. Four set...

05
29
2017

Uncommon WOD – 053017

CrossFit 1.0 and 2.0 Against a 4-minute running clock, perform the following for max reps: Run 400 Meters L-Seated Dumbbell Presses x Max Reps (use a weight that you could press for 8-10 unbroken reps) Rest exactly 4 minutes, and then . . . Complete as many reps as possible in 4 minutes of: Dumbbell Burpee Box Step-Ups (20″) Rest exactly 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 minutes of: 5 Strict Pull-Ups 5 Dumbbell Thrusters (same weight as was used for L-se...

05
26
2017

Uncommmon WOD – 052717

In teams of four, complete as many rounds as possible in 24 minutes of: 20 Burpees 20 Wall Ball Shots 20 Anchored Sit-Ups Rest Station Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes. The teammate at the res...

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...