11
30
2017

Uncommon WOD – 120117

1.0 Part A Every Min for 10 Min Snatch Pull 1.1.1 Every 2 Min for 10 Min Snatch Pull 1.1.1 Part B 3 rounds for time of: 30 Wall-ball Shots (20/14 lb.) 30 Squat Snatches (75/45 lb.) 2.0 Part A EMOM 10 Min Snatch Pull + Snatch 1+1 Every 2 Min for 10 Min Snatch x 1 Part B Same as 1.0

11
29
2017

Uncommon WOD – 113017

2 rounds of: 4 Min Amrap 10 DB Squat Clean (55/35) 2 Rope Climb/20 Renegade Row (10 pulls each side) Rest 4 Min 4 Min Amrap 20 KB Swing (55/35) 20 Goblet Squat Rest 4 Min

11
28
2017

Uncommon WOD – 112917

Part A Floor Press (with DB or Bar) x 10-12 Reps @31X0 Rest 60 Sec Ring Row x 8-10 @3020 Rest 60 sec Part B 21-15- 9 reps of: Chest to Bar Pull-ups Shoulder to Overhead (135/95) Burpees over the bar

11
27
2017

Uncommon WOD – 112817

Part A 4-5 sets of Rope Sled pull Rest 2-3 Min Part B In teams of 4. AMRAP 25 Min Sled Sprint 100M (three 45lb/two 45lb) Run 400M (Second teammate starts sled push as first teammate finishes sled and starts their 400m. Each person follows in that sequence.)

11
26
2017

Uncommon WOD – 112717

CrossFit 1.0 Part A 4 Sets of: Behind the Neck Strict Press x 8-10 reps Rest 30 seconds Overhead Squat (w/ the Crossover Symmetry bands) x 10 Rest 30 seconds 60 Second hold in Bottom of Squat (w/hands overhead) Rest 30 seconds Part B 4 Rounds for time of: Overhead Walking Lunge w/Plate 20 steps 10 Burpees to a plate Run 400 m CrossFit 2.0 Part A Every 2 Minutes for 20 Minutes Overhead Squats x 5 reps Part B 4 Rounds for time of: 10 Power Snatch (115/80) 10 Burpees over the Bar Run 400 m