08
20
2017

Uncommon WOD – 082117

CrossFit 1.0 A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 45 seconds Strict Supinated-Grip Pull-Ups x 8-10 reps @ 2110 Rest 45 seconds Kettlebell Swings x 15-20 reps Rest 45 seconds Plank Hold x 30-45 seconds Rest 45 seconds B. In teams of two, with partners alternating to complete entire rounds, complete as many rounds and reps as possible in 6 minutes of: 10 Goblet Squats 5 Burpees Rest 1 minute Then complete as many rounds and reps as possible in 6 minutes of: Row 200 meters 10 V-ups...

08
18
2017

Uncommon WOD – 081917

CrossFit 1.0 & 2.0 Seven rounds for time of: 7 Pull-Ups (or 4 Strict Pull-Ups) 7 Box Jumps 7 Dumbbell Ground to Overhead You will complete this workout in teams of two, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.   *Courtesy of CrossFit Invictus

08
17
2017

Uncommon WOD – 081817

CrossFit 1.0 A. Three sets of: Overhead Squats x 6-8 reps @ 3111 Rest 30 seconds 10 sec Hollowbody Hold + 5 V-ups + 5 Tuck-ups + 10 second Hollowbody Hold (try to move to each movement without resting) Spend 2 minutes mobilizing B. Complete as many rounds and reps as possible in 8 minutes of: 5 Renegade Rows 20 Walking Lunges with Dumbbells in Farmer’s Carry (use same weights as you did for renegade rows)   CrossFit 2.0 A. 8 minute EMOM:  Snatch 1 -2 reps (50%, 60%, 70%, 75%, 75%, 80%, 80%,...

08
16
2017

Uncommon WOD – 081717

CrossFit 1.0 & 2.0 Four rounds for time of: 400 Meter Run 24 Goblet Squats (70/55) 12 Burpee Box Jump-Overs (24/20) *This workout is inspired by the “Vest Triplet” events that teens and masters athletes completed on Saturday of the 2017 CrossFit Games.   *Courtesy of CrossFit Invictus

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