09
13
2017

Uncommon WOD – 091417

CrossFit 1.0 A. Four sets of: Single-Arm Press (Kettlebell or Dumbbell) x 6-8 reps each arm Rest 45 seconds Broad Jumps or Tall Box Jumps x 5 Rest 45 seconds Side Planks x 30-45 seconds each side Rest 45 seconds B. In teams of two, partners will alternate to complete 7 rounds each of: 7 Push Press (Dumbbell or Barbell) 7 Toes to Bar CrossFit 2.0 A. Five sets of: Shoulder Press x 2-3 reps Rest 1 min Plank from Elbows x 60 sec Rest 1 min B. In teams of two, partners will alternate to complete 7 ro...

09
12
2017

Uncommon WOD – 091317

CrossFit 1.0 and 2.0 Every 10 minutes, for 40 minutes (4 sets) for times: Run 400 Meters 15 Burpee Box Jump-Overs (24″/20″) 20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) Run 400 Meters Compare results to April 4, 2017. *Courtesy of CrossFit Invictus

09
11
2017

Uncommon WOD – 091217

CrossFit 1.0 A. Three sets of: Good Mornings x 8-10 reps @ 3011 Rest 45 seconds Kettlebell Windmills x 5 reps each arm Rest 45 seconds Plank Hold x 45 seconds Rest 45 seconds B. Same as 2.0 CrossFit 2.0 A. Five sets of: Snatch x 1.1.1 (rest 10 seconds between singles) Rest 2 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 5 Strict Handstand Push-Ups 5 Strict Pull-ups or 10 Pull-Ups 15 Kettlebell Swings (70/55) *Courtesy of CrossFit Invictus

09
10
2017

Uncommon WOD – 091117

CrossFit 1.0 and 2.0 A. Three sets of: Front Squats x 8-10 reps @ 30X1 Rest 45 seconds Single-Arm Dumbbell Row x 8 reps each arm @ 21X0 (pull the dumbbell to your hip, not your chest) Rest 45 seconds Partnered Leg Tosses x 15-20 reps Rest 45 seconds B. For time: 500 Meter Row 50 Wall Ball Shots 50/35 Push-Ups 500 Meter Row *Courtesy of CrossFit Invictus

09
08
2017

Uncommon WOD – 090917

CrossFit 1.0 and 2.0 In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of: 5 Strict Pull-ups or 10 Pull-Ups 10 Goblet Squats Rest exactly five minutes, and then . . . In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of: 250 Meter Row 6 Burpee Box Jump Overs (24″/20″) *Courtesy of CrossFit Invictus

09
07
2017

Uncommon WOD – 090817

CrossFit 1.0 A. Four sets of: Barbell or Dumbbell Push Press x 8-10 reps Rest 60 seconds Plank to Elbows x 10 reps Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. 6 minute EMOM Minute 1 – 3 Dumbbell Man-Makers Minute 2 – 12/6 Calories of Assault Bike Rest 2 min 6 minute EMOM Minute 3 – 3 Dumbbell Man-Makers Minute 4 – 12/6 Calories of Row   CrossFit 2.0 A. Five sets of: Push Press x 3-5 reps Rest 2-3 minutes B. 6 minute EMOM Minute 1 – 5 Power Cleans (175/1...

09
06
2017

Uncommon WOD – 090717

CrossFit 1.0 and 2.0 A. Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 2 minutes Strict Supinated Grip Pull-Ups x 4-6 reps Rest 2 minutes B. Complete as many rounds and reps as possible in 6 minutes of: 12 Wall Ball Shots 9 Toes To Bar 6 Burpees *Courtesy of CrossFit Invictus