09
21
2017

Uncommon WOD – 092217

CrossFit 1.0 A. Four sets of: Deadlift x 6-8 reps @ 3011 Rest 45 seconds Push-Ups x 10-15 reps @ 2011 Rest 45 seconds Supine Leg Lowering x 10-15 reps @ 3011 (lower back remains in contact with the floor) Rest 45 seconds B. Three sets for max reps of: 45 seconds of Kettlebell Swings 15 seconds Rest 45 seconds of Burpees 15 seconds Rest 45 seconds of Push Press 15 seconds or Rest CrossFit 2.0 A. Four sets of: Deadlift x 4-6 reps @ 3111 (open hands at the bottom of the deadlift, then close them an...

09
20
2017

Uncommon WOD – 092117

CrossFit 1.0 A. Three sets of: Dumbbell Shoulder Press x 8-10 reps @ 2011 Rest 60 seconds Supinated-Grip Pull-Ups x 3-5 reps @ 2110 Rest 60 seconds Jump Rope x 60 seconds (work on Jumping mechanics – Single or Double-Unders) Rest 60 seconds B. Same as 2.0 CrossFit 2.0 A. Shoulder Press @ 20X1 tempo * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional)...

09
19
2017

Uncommon WOD – 092017

CrossFit 1.0 A. Four sets of: Medball Cleans x 15-20 Rest 45 seconds Bottom’s Up Kettlebell Carry x 60-feet each arm Rest 45 seconds Hollow Rocks/Hollow Holds x 30-45 seconds Rest 45 seconds B. Same as 2.0   CrossFit 2.0 A. Six sets of: Hang Clean + Clean Rest 2 minutes (athlete will execute one clean from the hang position, and then one from the floor) B. Three rounds for time of: 400 Meter Run 12 Alternating Dumbbell Squat Snatches (55/35 lbs) *Courtesy of CrossFit Invictus

09
18
2017

Uncommon WOD – 091917

CrossFit 1.0 A. Three sets of: Back Squat x 8-10 reps @ 3011 Rest 45 seconds Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Side Planks x 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 15 minutes of: 10 Dumbbell Thrusters 5 Strict Pull-Ups CrossFit 2.0 A. Three sets of: Back Squat x 8-10 reps @ 3011 Rest 2 minutes Weighted Pull-Ups x 2-3 reps Rest 2 minutes B. In teams of two, partners alternate rounds to compl...

09
17
2017

Uncommon WOD – 091817

CrossFit 1.0 and 2.0 For time: Run 800 Meters immediately followed by… Three rounds of: 10 Shoulder to Overhead (155/105 lbs) 20 Box Jumps (24″/20″) 30 Kettlebell Swings (55/35) immediately followed by… Run 800 Meters *Courtesy of CrossFit Invictus

09
15
2017

Uncommon WOD – 091617

CrossFit 1.0 & 2.0 For time: 800 Meter Row 800 Meter Run 60 Kettlebell Swings 60 Wall Ball Shots 40 Push-Ups 40 Pull-Ups 20 Burpees 20 Goblet Squats (heavy!)   *Courtesy of CrossFit Invictus  

09
14
2017

Uncommon WOD – 091517

CrossFit 1.0 A. Complete as many rounds and reps as possible in 10 minutes of: 10 Alternating Dumbbell Snatches 20 Push-Ups B. Four sets of: Dumbbell Walking Lunges x 20 steps @ 1010 Rest 45 seconds Single-Arm Dumbbell Row x 10 reps each arm @ 2111 Rest 45 seconds Plank Hold x 45 seconds Rest 45 seconds CrossFit 2.0 A. Complete as many rounds and reps as possible in 10 minutes of: 5 Power Cleans (135/95 lbs) 10 Strict Handstand Push-Ups B. Four sets of: Dumbbell Walking Lunges x 20 steps @ 1010...