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...

07
23
2017

Uncommon WOD – 072417

CrossFit 1.0 A. Three sets of: Front Squat x 5-6 reps @ 30X1 Rest 90 seconds Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0 (if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps) Rest 90 seconds B. In teams of two, alternating full rounds, complete as many rounds and reps as possible in 18 minutes of: 25/15 Calories of Assault Bike 25 Kettlebell Swings CrossFit 2.0 A. Three sets of: Front Squat x 5-6 reps @ 30X1 Rest 90 seconds Strict Supi...

07
21
2017

Uncommon WOD – 072217

CrossFit 1.0 & 2.0 A. In teams of three, complete as many rounds as possible in 15 minutes of: 3 Power Cleans (135/95) or 6 DB Snatches 6 Burpee Box Jump-Overs (24/20) Rest 5 minutes, and then: B. In teams of three, complete as many rounds as possible in 15 minutes of: 5 Strict Pull-Ups or 10 Pull-Ups 20 Russian Kettlebell Swings (70/55) For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move a...

07
20
2017

Uncommon WOD – 072117

CrossFit 1.0 Every four minutes, for a total of six sets, complete: 35/25 Calories of Assault Bike or Rowing 15 Goblet Squats CrossFit 2.0 Every four minutes, for a total of six sets, complete: 35/25 Calories of Assault Bike or Rowing 10 Overhead Squats (135/95)   *Courtesy of CrossFit Invictus

07
19
2017

Uncommon WOD – 072017

CrossFit 1.0 A. Three or Four sets of: Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Side Plank (Left) x 30-45 seconds Rest 45 seconds Strict Pull-Ups x 8-10 reps @ 21X0 Rest 45 seconds Side Plank (Right) x 30-45 seconds Rest 45 seconds B. Three rounds for time of: 400 Meter Run 20 Russian Kettlebell Swings 20 Walking Lunges with Kettlebells or Dumbbells   CrossFit 2.0 A. Deadlift x 15 reps Rest 20 seconds Ring Push-Ups x Max reps Rest 3 minutes Deadlift x 10 reps Rest 20 seconds Ring Push-Ups...

07
18
2017

Uncommon WOD – 071917

CrossFit 1.0 A. Three sets of: Barbell Push Press x 8-10 reps Rest 45 seconds Romanian Deadlift x 6-8 reps @ 3010 Rest 45 seconds Elbows to Planks x 10 reps Rest 45 seconds B. In teams of two, partners alternate rounds to complete five rounds each of: 10 Burpees 20 Dumbbell Push Press 30 Mountain Climbers (each step counts as one rep)   CrossFit 2.0 A. Take 15-20 minutes to find today’s 1-RM Push Press B. For time: Row 1000 Meters immediately followed by… Three sets of: 10 Push Presses (95/...