01
16
2019

Uncommon WOD – 011719

Part A 3 sets Sandbag Squats x 20 seconds (light weight) Rest 30 seconds Front Squats x 3 (heavy but fast) Rest 2 minutes   Part B 12 minute AMRAP 14 Wall Balls (20/14) 4 Muscle-ups or 7 Chest-to-bar Pull-ups 28 Double Unders  

01
15
2019

Uncommon WOD – 011619

In teams of 3, alternate complete rounds. 22 minute AMRAP 10/8 Calorie Bike 5 DB/KB Overhead Walking Lunges – one arm (70/50) 5 DB/KB Overhead Walking Lunges – other arm 10 Burpees

01
14
2019

Uncommon WOD – 011519

Part A Every 90 seconds for 18 minutes 1: Hollow Rock x 60 seconds 2: Handstand Walk x 60 seconds 3: Strict Toes-to-bar x 6-8 4: Rest   Part B For Time: 20 DB Snatches (70/55) 15 Toes-to-bar 18 DB Snatches 15 Toes-to-bar 16 DB Snatches 15 Toes-to-bar

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