05
23
2017

Uncommon WOD – 052417

CrossFit 1.0 A. Four sets of: Drop Broad Jumps x 4-5 reps Rest 30 seconds Wall Climbs x 2-4 reps Rest 30 seconds Wall Ball Shots x 10-15 reps Rest 30 seconds B. 4 station AMRAP 30/20 Cal Assault Bike Farmer Carry Sandbag Carry Rest Teammates rotate when bike is completed. Score is work done.  Work = force x distance. Multiply weight of implements and distance traveled.   CrossFit 2.0 A. Five sets of: Power Clean x 2.2.2 (rest 10 seconds between doubles) Rest 2 minutes B. Same as 1.0  ...

05
22
2017

Uncommon WOD – 052317

CrossFit 1.0 A. Four sets of: Dumbbell Shoulder Press x 8-10 reps @ 2010 Rest 45 seconds Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0 Rest 45 seconds Side Plank x 30-45 seconds each side Rest 45 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 10 Push-Ups 10 Toes to Bar 100 Meter Run CrossFit 2.0 A. Four sets of: Shoulder Press x 3-5 reps @ 21X1 Rest 2-3 minutes – working on lower body mobility during rest periods B. Complete as many rounds and reps as pos...

05
21
2017

Uncommon WOD – 052217

CrossFit 1.0 A. Three sets of: Goblet Squat x 8-12 reps @ 21X0 Rest 45 seconds Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010 Rest 45 seconds Russian Kettlebell Swings x 15-20 reps Rest 45 seconds Strict Supinated-Grip Pull-Ups x 6-10 reps Rest 45 seconds B. Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets: Row 250 Meters Medball Cleans CrossFit 2.0 A. Five sets of: Back Squat x 2-3 reps @ 30X1 Rest 15-20 seconds Strict Supinated-G...

05
19
2017

Uncommon WOD – 052017

CrossFit 1.0 & 2.0 In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders or 50 Jumping Lunges 30 Wall Ball Shots 20 Kettlebell Swings 15 Burpees 10 Pull-Ups or 5 Strict Pull-Ups Partner A starts with 50 double-unders, Partner B then performs 30 wall ball shots, Partner A then performs 20 kettlebell swings, Partner B does 15 burpees, Partner A does 10 pull-ups, then Partner B does 50 double-unders…and so on. *Courtes...

05
18
2017

Uncommon WOD – 051917

CrossFit 1.0 A. Four sets of: Seesaw Press x 8-10 reps each arm Rest 30 seconds Dumbbell Walking Lunge x 20 steps Rest 30 seconds Turkish Get-Up x 2 reps each arm Rest 30 seconds B. Same as 2.0   CrossFit 2.0 A. Four sets of: Push Press x 4-6 reps @ 11X1 Rest 90 seconds Dumbbell Walking Lunge x 20 steps Rest 90 seconds B. For time: Run 400 Meters 30 Toes to Bar or V-Ups Run 800 Meters 30 Toes to Bar or V-Ups Run 400 Meters *Courtesy of CrossFit Invictus

05
17
2017

Uncommon WOD – 051817

CrossFit 1.0 A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 30 seconds Dumbbell External Rotation x 8-10 reps @ 2020 Rest 30 seconds Kettlebell Swings x 15-20 reps Rest 2 minutes B. Same as 2.0 CrossFit 2.0 A. Five sets of: Back Squat x 3-5 reps @ 30X1 Rest 60 seconds Single-Arm Dumbbell Row x 8-10 reps @ 2020 Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Push Press (You must perform 5 burpees any time the we...

05
16
2017

Uncommon WOD – 051717

CrossFit 1.0 & 2.0 A. Complete as many rounds and reps as possible in 8 minutes of: Row 250 Meters 5 Strict Handstand Push-Ups or L-Seated DB Press 10 Dumbbell or Barbell Thrusters (95/65) Rest 8 minutes, and then… B. Complete as many rounds and reps as possible in 8 minutes of: 40 Double-Unders or 20 Jumping Lunges 20/15 Hand-Release Push-Ups 10 Pull-Ups Rest 8 minutes, and then… C. Complete as many rounds and reps as possible in 8 minutes of: 20 Box Jumps (24/20) 15 Toes to Bar 10/5 Dips...

05
15
2017

Uncommon WOD – 051617

CrossFit 1.0 A. Three sets of: Supine Ring Row x 10-12 reps @ 2111 Rest 45 seconds Hollow Rock (or Hold) x 30 seconds Rest 45 seconds Farmer’s Walk x 100 Meters Rest 45 seconds Prone Plank Hold x 45 seconds Rest 45 seconds B. In teams of two, complete four rounds for time of: 20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) 400 Meter Run (Partition the reps however you see fit, and stay with your partner on the run.) CrossFit 2.0 A. Four sets of: Weighted Pull-Up x 2-3 reps @ 21X0 Rest 15...