07
31
2017

Uncommon WOD – 080117

CrossFit 1.0 A. Three sets of: Bench Press x 8-10 reps @ 20X1 Rest 45 seconds Pull-Ups x 4-6 reps (any grip, no kip – load/modify as needed) Rest 45 seconds Supine Leg Lowering x 10-15 reps @ 3011 (lower back remains in contact with the floor) Rest 45 seconds B. Five rounds for time of: 400 Meter Run 20 Kettlebell Swings 10 Push-Ups CrossFit 2.0 A. Four sets of: Bench Press x 4-6 reps @ 20X1 Rest 90 seconds Strict Pull-Ups x Max Reps Rest 90 seconds B. Five rounds for time of: 400 Meter Run 30 K...

07
30
2017

Uncommon WOD – 073117

CrossFit 1.0 and 2.0 Every 6 minutes, for 30 minutes (5 sets) for times: 500 Meter Row 25 Wall Ball Shots (30/20 lbs to a 10′ target) Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes. *Courtesy of CrossFit Invictus

07
27
2017

Uncommon WOD – 072817

CrossFit 1.0 A-1. Two sets of: Romanian Deadlift x 6-8 reps @ 3111 Rest 60 seconds Push-Ups x 12-15 reps @ 2010 Rest 60 seconds A-2. Two sets of: Single-Leg Box Step-Up x 8-10 reps each leg (perform with either dumbbells at your side or a kettlebell or dumbbell in the goblet carry) Rest 45 seconds Side Plank x 30-45 seconds each side Rest 45 seconds B. Same as 2.0 CrossFit 2.0 A. Four sets of: Deadlift x 5 reps Rest 20 seconds L-Seated Dumbbell Press x 5 reps Rest 3 minutes B. For time: 10 Stric...

07
26
2017

Uncommon WOD – 072717

CrossFit 1.0 A. Four sets of: Turkish Get-Ups x 3 reps each arm Rest 90 seconds L-Sit Tuck to Extension x 7-10 reps (extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat) Rest 90 seconds B. Every minute, on the minute, for 10 minutes: 6 Alternating Dumbbell Snatches Max Sit-Ups CrossFit 2.0 A. Four sets of: Turkish Get-Ups x 3 reps each arm Rest 90 seconds L-Sit Tuck to Extension x 7-10 reps (extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat) Rest 90 se...

07
25
2017

Uncommon WOD – 072617

CrossFit 1.0 A. Four sets of: Dumbbell Push Press x 10-12 reps Rest 45 seconds Alternating Cossack Squats x 14-20 reps Rest 45 seconds Prone Plank x 45-60 seconds Rest 45 seconds B. For time: 500 Meter Row 25 Kettlebell Swings 50 Air Squats 400 Meter Run 25 Kettlebell Swings 50 Air Squats CrossFit 2.0 A. Take 20 minutes and find today’s 1-RM Clean and Jerk. **Weightlifting standards** B. Same as 1.0 *Courtesy of CrossFit Invictus

07
24
2017

Uncommon WOD – 072517

CrossFit 1.0 A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Nose-to-Wall Handstand Hold x 45-60 seconds Station 2 – Supine Ring Rows x 10-12 @ 1111 Station 3 – Hollow Rocks or Hold x 45-60 seconds B. Same as 2.0 CrossFit 2.0 A. Gymnastics Skills Practice – Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency. B. Five rounds for max reps of: 60 seconds of Burpee Pull-Ups (Scale to Burpees) 60 seconds Dips @ 1111 (F...