08
31
2017

Uncommon WOD – 090117

CrossFit 1.0 and 2.0 Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters Run 400 Meters 15 Burpee Box Jump-Overs (24″/20″) 15 Strict Handstand Push-Ups *Courtesy of CrossFit Invictus  

08
30
2017

Uncommon WOD – 083117

CrossFit 1.0 A. Three Sets: Goblet Squat x 8-10 reps @ 3011 Rest 45 seconds Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111 Rest 45 seconds Bilateral Hip Bridge x 10-12 reps @ 2011 Rest 45 seconds B. Four sets for times of: 20 Wall Ball Shots 20 Kettlebell Swings Rest 2 minutes CrossFit 2.0 A. Five sets of: Back Squat x 2 reps Rest 2-3 minutes B. Four sets for times of: 20 Wall Ball Shots (20/14 lbs to 10′) 10 Toes to Bar 5 Power Cleans (155/105 lbs) Rest 2 minutes *Courtesy of CrossFit Invi...

08
29
2017

Uncommon WOD – 083017

CrossFit 1.0 A. Four sets of: Barbell or Dumbbell Shoulder Press x 8-10 reps @ 2011 Rest 45 seconds Single Leg Hip Bridge x 8-10 reps each leg @ 3011 Rest 45 seconds Double-Under Practice x 45-60 seconds Rest 45 seconds B. Every minute, on the minute, for 12 minutes: Minutes 1-4 – Assault Bike x Max calories in 30 seconds Minutes 5-8 – Strict Handstand Push-Ups x Max reps in 30 seconds Minutes 9-12 – Burpees x Max reps in 30 seconds CrossFit 2.0 A. Every 2 minutes, for 12 minutes (6 sets): Shoul...

08
28
2017

Uncommon WOD – 082917

CrossFit 1.0 and 2.0 A. Five sets of: Deadlift x 5-7 reps Rest 20 seconds Kettlebell Swings x 20 reps Rest 20 seconds Push-Ups x 15-20 reps Rest 3 minutes B. TBA

08
27
2017

Uncommon WOD – 082817

CrossFit 1.0 A. Four sets of: Front Squat (Barbell or Dumbell) x 8-10 reps @ 3011 Rest 45 seconds Strict Pull-Ups x 8-10 reps (partner or band assisted) @ 2110 Rest 45 seconds Plank Hold x 45 seconds Rest 45 seconds B. Complete as many rounds and reps as possible in 6 minutes of: 6 Dumbbell Thrusters 6 Box Step-Ups with Dumbbells in Farmer’s Carry CrossFit 2.0 A. Four sets of: Hang Snatch x 2.2 (rest 10 seconds between doubles) Rest 2-3 minutes B. Complete as many rounds and reps as possible in...

08
27
2017

Uncommon WOD – 082817

CrossFit 1.0 A. Three sets of: Front Squats x 8-10 reps @ 30X1 Rest 45 seconds Single-Arm Dumbbell Row x 8 reps each arm @ 21X0 (pull the dumbbell to your hip, not your chest) Rest 45 seconds Partnered Leg Tosses x 15-20 reps Rest 45 seconds B. Three rounds for time of: 400 Meter Run 30 Air Squats CrossFit 2.0 A. Four sets of: Front Squats x 6-8 reps @ 30X1 Rest 45 seconds Single-Arm Dumbbell Row x 8 reps each arm @ 21X0 (pull the dumbbell to your hip, not your chest) Rest 45 seconds B. For time...