01
13
2019

Uncommon WOD – 011419

Part A 4 sets Oblique Opener (find low abs and move on) Rest briefly Wall-leaning Dimmel Deadlift 15-20 seconds Rest briefly Deadlift x 2 reps   Part B In 3 minutes Row 500 meters 25 KB Swings (70/55) Rest 3 minutes. Complete 3 total sets.

01
10
2019

Uncommon WOD – 011119

CrossFit.com WOD 12/26/18 Tabata Handstand Push-ups Rest 1 minute Tabata Pistols Rest 1 minute Tabata Push-ups Rest 1 minute Tabata Jumping Lunges The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

01
09
2019

Uncommon WOD – 011019

Part A For Time 50 Wallballs (20/14) 20 Chest-to-bar pull-ups 50 Box Jumps (24/20) 20 Pull-ups 50 Kettlebell Swings (55/35) (American if mobility allows) 20 Chest-to-bar pull-ups 50 Thrusters (95/65) 20 Pull-ups Part B Coaches mobility/activation choice

01
08
2019

Uncommon WOD – 010919

Part A In 6 Minutes… Row 1000 meters Max Double Unders Rest 3 minutes Complete 2 total rounds   Part B 3 Sets of Calf raises x 10-15 reps each leg Strict Toes-to-bar x 6-8 reps

01
07
2019

Uncommon WOD – 010819

Part A 10-8-6-4-6-8-10 reps of: Power snatches (115/75) Overhead squat Burpees over the bar Time Cap: 14 Minutes   Part B Goal: find the pecs and relax the traps 3 sets of Medball pec carry x 60 seconds Push-ups on medball to fatigue L-seated leg lift x 30 seconds Rest as needed between sets

01
06
2019

Uncommon WOD – 010719

Part A 3 sets of: Sandbag Carry x 60 seconds Rest 90 Seconds Strict Handstand Push-ups + Shoulder tap left then right x 30 seconds (This can be scaled to a box)   Part B 3 Minute AMRAP 5 Hang Power Cleans (95/65) 5 Push Presses 5 Kick ups to Handstand (If you’re not using a wall, attempt to hold each kick up for 2 seconds) Rest 2 Minutes Pick up where you left off. Complete 3 total AMRAP’s

01
04
2019

Uncommon WOD – 010519

In teams of 2 – alternate full rounds to complete 6 total rounds of 4 Power Cleans (205/145) 4 Front Squats 4 Shoulder to Overhead Rest 2 min 20- 18-16-14 Calorie Row Burpees over the rower Rest 2 min 15-12-9 Power Snatches (115/75) Bar Muscle Ups

01
03
2019

Uncommon WOD – 010419

Part A 18 minute EMOM 1- 5 Dips 2- 8-10 Supinated-grip Ring Rows *For an added challenge, row from a racked barbell and touch chest to the bar. 3- :15-:30 L-sit   Part B 12 minute AMRAP. Alternate full rounds with a partner. 3 Manmakers 30 Double Unders