04
26
2017

Uncommon WOD – 042717

CrossFit 1.0 & 2.0 A. Three sets of: Dumbbell Walking Lunge x 20 steps @ 10X0 Rest 60 seconds B. Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 60 seconds, and then… Complete as many rounds and reps as possible in 5 minutes of: 5 Man-Makers 10 Box Jumps (or Step-Ups) Rest 60 seconds, and then… Complete as many rounds and reps as possible in 5 minutes of: 5 Toes to Bar 10 Push-Ups

04
25
2017

Uncommon WOD – 042617

CrossFit 1.0 A. Three sets of: Strict Pull-Ups x 4-6 reps @ 3111 Rest 60 seconds Goblet Squats x 6-8 reps @ 31X1 Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. Three rounds for time of: 400 Meter Run 10 Strict Pull-Ups 10 Strict Handstand Push-Ups CrossFit 2.0 A. Weighted Pull-Ups *Set 1 – 3 reps *Set 2 – 2 reps *Sets 3-6 – 1 rep Rest 2-3 minutes between sets, building to today’s 1-RM B. Three rounds for time of: 400 Meter Run 20 Pull-Ups 10 Strict Handstand Push-Ups *Cour...

04
24
2017

Uncommon WOD – 042517

CrossFit 1.0 A. Four sets of: Russian Step-Ups x 10 reps each leg Rest 45 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Push-Ups x 12-15 reps @ 2011 Rest 45 seconds B. Same as 2.0   CrossFit 2.0 A. Every 2 minutes, for 16 minutes (8 sets): Hang Snatch + Snatch Build over the course of the 8 sets to something heavy-ish for today. B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Wallball Shots 12 Burpees   *...

04
23
2017

Uncommon WOD – 042417

CrossFit 1.0 A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Single-Arm Dumbbell Shoulder Press x 6-8 reps each arm Rest 45 seconds Strict Toes to Bar x 8-10 reps Rest 45 seconds B. Same as 2.0   CrossFit 2.0 A. Four sets of: Deadlift x 3-5 reps @ 20X1 Rest 20 seconds Handstand Push-Ups x Max Reps in 60 seconds Rest 3 minutes B. Complete as many rounds and reps as possible in 8 minutes of: 100 Meter Sprint 15 Kettlebell Swings (55/35)   *Courtesy of CrossFit Invictus

04
20
2017

Uncommon WOD – 042117

CrossFit 1.0 & 2.0 A. Every 2 minutes, for 16 minutes (8 sets): Strict Shoulder Press x 2-3 reps Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+ B. Every minute, on the minute, for 21 minutes: Minute 1 – Russian Kettlebell Swings x 15 reps Minute 2 – Push Press x 15 reps (choose a weight that will challenge you in sets 6 & 7) Minute 3 – Max Reps of Double-Unders in 40 seconds   *Courtesy of CrossFit Invictus

04
19
2017

Uncommon WOD – 042017

CrossFit 1.0 A. Every 2 minutes, for 20 minutes (10 sets, 5 of each): Odd Sets – Deadlift x 6 reps @ 3111 Even Sets – Dumbbell Bench Press x 6 reps @ 2011 B. Complete as many rounds and reps as possible in 10 minutes of: 10 Burpees 15 Russian Kettlebell Swings 20 V-Ups   CrossFit 2.0 A. Every two minutes, for 20 minutes (10 sets) of: Clean x 1.1 (rest 10 seconds between singles) Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ B. Complete as many rounds and reps as...

04
18
2017

Uncommon WOD – 041917

CrossFit 1.0 & 2.0 A. Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents) Station 2 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down) Station 3 – Tuck Rock to Tuck Sit x 15 reps B. Three sets, for max reps/calories of: 2Minutes of Rowing (for Max Calories) 1 Minutes of Strict Handstand Push-Ups 1 Minute of Strict Pull-Ups Rest 2 minutes...