03
23
2017

Uncommon WOD – 032417

CrossFit 1.0 & 2.0 In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24/20) 7 Thrusters (155/105) 21 Double-Unders or 14 Lateral Jumps Rest until the running clock reaches 20:00, and then… In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 9 Burpee Box Jump-Overs (24/20) 9 Push Press (155/105) 9 Dips – Ring or Stationary   *Courtesy of C...

03
22
2017

Uncommon WOD – 032317

CrossFit 1.0 A. Five sets of: Strict Dumbbell Shoulder Press x 8 reps @ 2111 Rest 60 seconds Bent-Over Barbell Row x 8 reps @ 2011 Rest 60 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 15/12 Calorie Row 30 Kettlebell Swings   CrossFit 2.0 A. Every minute, on the minute, for 10 minutes: Strict Shoulder Press x 2 reps Build over the course of the 10 sets to today’s heavy double. Immediately followed by… Every minute, on the minute, for 10 minutes: Push Press x 1 rep...

03
21
2017

Uncommon WOD – 032217

CrossFit 1.0 & 2.0 A. Every 5 minutes, for 30 minutes (6 sets) for times: Row 500 Meters 8 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups Please note times for each of the six sets. B. Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled) Station 2 – 60 seconds of Side-Plank Hold (Left Side) Station 3 – 60 seconds of Band Pull-Aparts Station 4 – 60 seconds of Side-Plank Hold (Right Side)   *Courtesy of CrossFit Invictus

03
20
2017

Uncommon WOD – 032117

CrossFit 1.0 A. Every 2 minutes, for 24 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Station 2 – Inchworms (Version 2) x 12-15 reps Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111 Station 4 – Banded Glute Bridges x 30 reps @ 10X0 B. For time: Run 800 Meters 75 Kettlebell Swings Run 800 Meters   CrossFit 2.0 A. Every 2 minutes, for 20 minutes (10 sets): Snatch Lift-Off + Snatch Build over the course of the 10 sets to something heavy. A Snatch L...

03
19
2017

Uncommon WOD – 032017

CrossFit 1.0 A. Three sets of: Back Squat x 8 reps @ 31X1 Rest 90 seconds Strict Supinated-Grip Pull-Ups x 8 reps @ 2110 Rest 90 seconds Bottom’s Up Kettlebell Carry x 100-Feet (50′ each side) Rest 90 seconds B. Same as 2.0   CrossFit 2.0 A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% followed by… One set of: Back Squat x Max Unbroken Reps @ 83% (athletes are allowed only on...

03
17
2017

Uncommon WOD – 031817

Normal Scheduled WODs are cancelled today due to CrossFit Open. CrossFit Open 17.4 is 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts (225/155) 55 wall-ball shots (20/14) 55-calorie row 55 handstand push-ups

03
16
2017

Uncommon WOD – 031717

CrossFit 1.0 A. Three sets of: L-Seated Dumbbell Press x 8 reps @ 2111 Rest 30 seconds Death March x 20 steps @ 2011 Rest 30 seconds Suitcase Carry + Waiter’s Carry – Down & Back the length of box then switch arms (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry) Rest 60 seconds B. Same as 2.0   CrossFit 2.0 A. For the following 16 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build...