10
02
2017

Uncommon WOD – 100317

CrossFit 1.0 A. Three sets of: Back Squat x 8-10 reps @ 3011 Rest 45 seconds Russian Step-Ups x 10 reps each leg Rest 45 seconds Ring Row x 8-10 reps @ 2111 Rest 45 seconds B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of: 10 Burpee Box Jump or Step-Overs 10 Alternating Single-Arm Dumbbell Snatches CrossFit 2.0 A. Four sets of: Back Squat x 4-6 reps Rest 3 minutes B. In teams of two, partners alternate rounds to complete as many round...

10
01
2017

Uncommon WOD – 100217

CrossFit 1.0 A. Four sets of: Single-Arm Dumbbell Press x 6-8 reps Rest 45 seconds Kettlebell Swings x 20-25 reps Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. Same as 2.0 CrossFit 2.0 A. Four sets of: Shoulder Press x 5 reps Rest 90 seconds Toes to Bar x 10 reps (use this as a skill session and try to establish good rhythm) Rest 90 seconds B. “Fran” Rounds of 21, 15, and 9 reps of: Thrusters (95/65) Pull-Ups *Courtesy of CrossFit Invictus

09
29
2017

Uncommon WOD – 093017

CrossFit 1.0 and 2.0 Three sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Power Cleans (135/95 lbs) 60 seconds of Box Jump-Overs (24″/20″) 60 seconds of Push Press (95/65 lb.) 60 seconds of Row (for Cals) Rest 60 seconds *Courtesy of CrossFit Invictus

09
28
2017

Uncommon WOD – 092917

Today will be OPEN GYM all day. As with similar days in the past, you are free to work on skills, hit a benchmark/girl WOD, mobilize, etc. The following WOD is programmed by Invictus for today, so if you have no idea what to do, you can do the following…   CrossFit 1.0 and 2.0 Perform 4 sets against a 5-minute running clock, for max reps of: Row 500 Meters immediately followed by as many rounds and reps as possible of… 10 Kettlebell Swings (55/35) 10 Push-Ups Rest 5 minutes between se...

09
27
2017

Uncommon WOD – 092817

CrossFit 1.0 A. Three sets of: Front Squats or Goblet Squats x 8-10 reps @ 3011 Rest 45 seconds Supinated-Grip Strict Pull-Ups x 5-7 reps @ 2111 (use an appropriate weight or modification for this rep range) Rest 45 seconds Hollow Rock/Hold x 30-45 seconds Rest 45 seconds Jump Rope (Single or Double-Unders) x 45-60 seconds Rest 45 seconds B. Four rounds for time of: 400 Meter Run 7 Dumbbell Man-Makers (push-up, row left, row right, power clean, push press) CrossFit 2.0 A. Three sets of: Barbell...

09
26
2017

Uncommon WOD – 092717

CrossFit 1.0 A. Four sets of: Barbell or Dumbbell Push Press x 6-8 reps Rest 45 seconds Dumbbell Alternating Reverse Lunge x 10 reps each leg @ 2010 Rest 45 seconds Side Planks x 30-45 seconds each side Rest 45 seconds B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: Row 250 Meters 25 Russian Kettlebell Swings CrossFit 2.0 A. Push Press *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 2 reps *Set 4 – 1 rep *Set 5 – 1 rep *Set 6 – 1 rep Rest...

09
25
2017

Uncommon WOD – 092617

CrossFit 1.0 A. Four sets of: Romanian Deadlift x 6-8 reps @ 3010 Rest 45 seconds Kettlebell Windmills x 6-8 reps each arm Rest 45 seconds Russian Step-Ups x 10 reps each leg Rest 45 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 5 Burpee Box Jump-Overs 10-V-Ups CrossFit 2.0 A. Every 90 seconds, for 18 minutes (12 sets): Hang Snatch x 1 rep Build as you go, but make sure the focus is on proper technique and mechanics as you build. B. Every minute, on the minute, for 10...

09
24
2017

Uncommon WOD – 092517

CrossFit 1.0 A. Three sets of: Pistol or Cossack Squats x 8-10 reps per leg Rest 45 seconds Single-arm DB Row x 8-10 per arm @ 2111 Rest 45 seconds Plank Hold x 45 seconds Rest 45 seconds B. Four sets of 3-minute sprints of: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next round. Score total number of rounds completed. CrossFit 2.0 A. Three sets of: Back Squat x 6-8 reps...