06
22
2017

Uncommon WOD – 062317

CrossFit 1.0 and 2.0 Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters 5 Kettlebell or Dumbbell Single-Arm Push Press (each arm) 10 Goblet Squats Run 400 Meters (Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 400 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 400 meter run.) *Courtesy of CrossFit Invictus

06
21
2017

Uncommon WOD – 062217

CrossFit 1.0 A. Four sets of: Dumbbell Walking Lunges x 20 steps @ 1010 Rest 45 seconds Single-Arm Dumbbell Row x 10 reps each arm @ 2111 Rest 45 seconds Plank Hold x 45 seconds Rest 45 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 10 Alternating Dumbbell Snatches 15 Hand-Release Push-Ups CrossFit 2.0 A. Four sets of: Dumbbell Walking Lunges x 20 steps @ 1010 Rest 90 seconds Ring Dips x Max Reps @ 2111 (please stick to the tempo prescription) Rest 90 seconds B. Comple...

06
20
2017

Uncommon WOD – 062117

CrossFit 1.0 A. Four sets of: Shoulder Press x 8-10 reps @ 20X1 Rest 45 seconds Flutter Kicks x 30-45 seconds Rest 45 seconds Bottom’s Up Kettlebell Carry x 50 feet each arm Rest 45 seconds B. In teams of two, partners alternate exercises in order to complete as many rounds as possible in 12 minutes of: Row 250 Meters 20 Wall Ball Shots 10 Strict Pull-Ups CrossFit 2.0 A. Four sets of: Shoulder Press x 3-5 reps @ 20X1 Rest 90 seconds Strict Toes to Bar x 6-10 reps @ 2110 Rest 90 seconds B. Comple...

06
19
2017

Uncommon WOD – 062017

CrossFit 1.0 A. Three sets of: Deadlift x 6-8 reps @ 2111 Rest 45 seconds Push-Ups x 10-15 reps @ 21X1 Rest 45 seconds Wall Ball Shots x 15 reps Rest 45 seconds Elbows to Plank x 8-10 reps Rest 45 seconds B. In teams of three, with one partner per station, complete as many Dumbbell Man-Makers as possible in 12 minutes of: Station 1 – 400 Meter Run Station 2 – Dumbbell Man-Makers Station 3 – Rest CrossFit 2.0 A. Five sets of: Deadlift x 4-6 reps @ 21X1 Rest 20 seconds Ring Push-Ups x max reps @ 1...

06
18
2017

Uncommon WOD – 061917

CrossFit 1.0 A. Five sets of: Kettlebell Swings x 20 reps Rest 30 seconds Dumbbell Front Squats x 8-10 reps @ 20X1 Rest 30 seconds Ring Rows x 8-10 reps @ 2111 Rest 30 seconds B. For max reps/calories: 2 Minutes of Assault Bike (for calories) Rest 2 Minutes 2 Minutes of Burpee Box Jump or Step-Overs (24″/20″) Rest 2 minutes 2 Minutes of Rowing (for calories) Rest 2 minutes 2 Minutes of Jumping Lunges or Alternating Reverse Lunges CrossFit 2.0 A. Four sets of: Power Clean x 1.1.1.1 (rest 10 secon...

06
16
2017

Uncommon WOD – 061717

Many of you are familiar with Hot Dog CrossFit in Frankfort and it’s owners, Tom and Jodi Potts. They are old school original members from the early days of Uncommon. They are two amazing people who have always been and will always be part of the Uncommon family. Recently, their daughter, Katie, gave birth to a baby boy named Isaac. Unfortunately, Isaac has experienced complications and will continue to remain in the NICU as he will need additional surgeries and procedures. If one of our o...

06
15
2017

Uncommon WOD – 061617

CrossFit 1.0 & 2.0 In teams of 4, rotate station when everyone finishes their work 21-18-15-12-9-6-3 Calorie Bike Strict Press (75/55) Calorie Row Slam Ball