08
15
2017

Uncommon WOD – 081617

CrossFit 1.0 A. Three sets of: Ring Rows x 10-12 reps @ 2111 Rest 30 seconds Russian Step-Ups x 8-10 reps each leg Rest 30 seconds Dumbbell Shoulder Press x 8-10 reps @ 2010 Rest 30 seconds B. For time: 40/30 Calories of Assault Bike (or Rowing) 100-Foot Dumbbell Overhead Walking Lunges This workout is inspired by the “Assault Lunge” event that teens and masters athletes completed on Friday of the 2017 CrossFit Games. Males from the ages of 16-49 used an 80 lb. dumbbell for their overhead lunges...

08
14
2017

Uncommon WOD – 081517

CrossFit 1.0 A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dumbbell Death March x 20 steps @ 2011 Station 2 – Side Plank x 45 seconds each side Station 3 – Bottom’s-up Kettlebell Carry x Down and Back per arm B. Three rounds for time of: 30 Kettlebell Swings 20 Push-Ups   CrossFit 2.0 A. Every 2 minutes, for 20 minutes (10 sets): Power Clean x 2 reps *Sets 1-2 – 60-65% of 1-RM Power Clean *Sets 3-4 – 70-75% *Sets 5-6 – 80-85% *Sets 7-10 – 90+% B. “Elizabeth” Complet...

08
13
2017

Uncommon WOD – 081417

CrossFit 1.0 & 2.0 A. Four sets of: Alternating Reverse Lunge x 8-10 reps each leg @ 20X1 (perform these with a barbell in the front rack position) Rest 60 seconds (Weighted) Strict Pull-Ups x 8-10 reps Rest 60 seconds B. Every minute, on the minute, for 10 minutes: 10 Dumbbell or Barbell (95/65) Thrusters 5 Burpees       *Courtesy of CrossFit Invictus

08
10
2017

Uncommon WOD – 081117

CrossFit 1.0 A. Three sets of: Bulgarian Split Squats x 6-8 reps @ 31X1 Rest 90 seconds Dumbbell External Rotations x 8-10 reps @ 2010 Rest 90 seconds B. Four rounds for time of: Run 400 Meters 10 Thrusters Weight and implement (dumbbell or barbell) are up to the athlete. Choose a combination that will allow you to complete the first set unbroken. CrossFit 2.0 A. Same as 1.0 B. Four rounds for time of: Run 400 Meters 8 Ground to Overhead (135/95 lbs) *Courtesy of CrossFit Invictus

08
09
2017

Uncommon WOD – 081017

CrossFit 1.0 A. Four sets of: Push Press x 8-10 reps (barbell or dumbbell) Rest 45 seconds Single-Leg Hip Bridge x 8-10 reps @ 3011 Rest 45 seconds Supine Leg Lowering x 6-8 reps @ 4111 Rest 45 seconds B. Four rounds for time of: 10 Renegade Rows (R+L=1) 20 Wall Ball Shots CrossFit 2.0 A. Five sets of: Push Press x 5 reps Rest 2-3 minutes B. For time: 15 Deadlifts (225/155 lb) 30 Wall Ball Shots (20/14 lbs) 12 Deadlifts 24 Wall Ball Shots 9 Deadlifts 18 Wall Ball Shots *Courtesy of CrossFit Invi...

08
07
2017

Uncommon WOD – 080817

CrossFit 1.0 Against a three minute running clock, complete: 350/300 Meter Row Jumping Lunges or Alternating Reverse Lunges x Max Reps Rest 3 minutes, and then… Against a three minute running clock, complete: 30/20 Calories of Assault Bike Single-arm DB Push Press x Max Reps (Alternate arms every 5 reps) Rest 3 minutes, and repeat both portions twice more – 36 minutes total, 18 minutes of work. CrossFit 2.0 Against a three minute running clock, complete: 350/300 Meter Row Double-Unders x Max Rep...