03
28
2019

Uncommon WOD – 032919

Part A 3 Sets of: Sandbag Carry 100Ft Sled Push 100Ft Rest as needed between sets Each Set should be very heavy. Sled push should be a walk but without stopping   Part B In 10 Minutes Max L-sit Hold on Parallete or Weight Stack Double-unders (Reps are as many seconds as you held the L-sit) Run 100 Meters Score is number of DU’s

03
27
2019

Uncommon WOD – 032819

Part A 4 Sets of 5 Supinated Barbell Row 5 Rear Delt Fly Rest 60 Seconds   Part B 12 minute AMRAP 5 Strict Pull-up 5 Strict Handstand Push-up (Scale W/Box, Nothing over 1 Mat) Handstand Walk Max Distance in 2 Attempts (Scale w/Bearcrawl 120ft)

03
26
2019

Uncommon WOD – 032719

For Time Run 400 Meters 20 Dumbbell Snatches (50/35) 20 Single Arm Dumbbell Front Squat (10 Each Side) Run 600 Meters 20 Dumbbell Snatches (50/35) 20 Single Arm Dumbbell Front Squat (10 Each Side) Run 600 Meters 20 Dumbbell Snatches (50/35) 20 Single Arm Dumbbell Front Squat (10 Each Side) Run 400 Meters

03
25
2019

Uncommon WOD – 032619

Part A 3 Sets of: Max Sandbag Floor Press (10-15) Pec Stick Carry w/kB 120ft   Part B 3 Rounds Each For Time of: Row 400 Meters 10 Burpees Over The Rower 40 Double-Unders 10 Push-press (135/95) Rest 1:1 but start at the top of a minute for ease of time keeping

03
24
2019

Uncommon WOD – 032519

Part A Sandbag or Dumbbell Press to “Lovely Day” (Choose wisely, quitting is not an option)   Part B 5 Rounds For Time of: 10 Push-ups 20 Wallballs (20/14) 10 Push-ups 20 Box Jumps (24/20) 15 Minute Time Cap (Goal is to finish so scale if you can not finish Rx)   Part C Tabata Plank-ups

03
20
2019

Uncommon WOD – 032119

Part A 3 Sets Sloth Viking Press :30 Each Side Heavy Sled Push 30 Meters   Part B 7 Minute EMOM 5 Rear Delt Fly 5 Wall Leaning Kettlebell Dimmel   Part C Sumo Deadlift off Blocks 6-5-4-3-2-1

03
20
2019

Pillars of CrossFit: Constantly Varied

Hello all my wonderful Uncommon people! It’s been a while since I’ve written a blog post, but the clamoring for my wisdom has just become too deafening to ignore any longer. So here I am, and here you go. I thought it might be interesting to write about each of the pillars of CrossFit. We have enough newer people in the gym that might not even know what they are. We also might have experienced people who have heard them, but haven’t given any thought as to what they actually mean. So it will be...

03
19
2019

Uncommon WOD – 032019

In teams of 2 30 minute AMRAP Run 800 Meters in 100 Meter Intervals Sandbag Throw 60 Meters in 10 Meter Intervals (Slam ball if needed) Sandbag Carry 800 Meters in 100 Meter Interval (Same weight as the team threw)