07
12
2017

Uncommon WOD – 071317

CrossFit 1.0 A. Three sets of: Dumbbell Shoulder Press x 8-10 reps @ 2011 Rest 45 seconds Death March x 20 steps @ 2111 Rest 45 seconds Side Plank x 45 seconds each side Rest 45 seconds B. In teams of two, partners alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of: 10 Wall Ball Shots 10 Burpees CrossFit 2.0 A. Shoulder Press @ 20X1 Rest 2 minutes between each set. *Set 1 – 5 Reps *Set 2 – 3 Reps *Set 3 – 3 Reps *Set 4 – 2 Reps *Set 5 – 2 Reps *Set 6 – 1 Rep...

07
11
2017

Uncommon WOD – 071217

CrossFit 1.0 and 2.0 A. Complete as many rounds and reps as possible in 8 minutes of: Row 350/250 meters 10 Front-Racked Alternating Reverse Lunges (135/95 lbs) Rest 4 minutes, and then… B. Complete as many rounds and reps as possible in 8 minutes of: 5 Strict Supinated-Grip Pull-Ups 10 Box Jump-Overs Rest 4 minutes, and then… C. Complete as many rounds and reps as possible in 8 minutes of: 100m sled push 12 Push-Ups *Courtesy of CrossFit Invictus

07
10
2017

Uncommon WOD – 071117

CrossFit 1.0 A. Four sets of: Snatch-Grip Romanian Deadlift x 6 reps @ 4011 Rest 60 seconds Single-Arm Dumbbell Press x 8 reps each @ 2111 Rest 60 seconds 100-Meter Suitcase Carry + Waiter’s Carry (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters) Rest 60 seconds B. Complete as many rounds and reps as possible in 9 minutes of: 12 Kettlebell Swings 9 Goblet Squats 6 Burpees CrossFit 2.0 A. For the following 20 minutes, incre...

07
09
2017

Uncommon WOD – 071017

CrossFit 1.0 A. Three sets of: Front Squat x 4 reps @ 42X1 Rest 60 seconds Front-Leaning Rest on Rings x 60 seconds Rest 60 seconds Landmine Row x 6-8 reps each arm Rest 60 seconds B. Three rounds for time of: Run 400 Meters 15 Goblet Squats CrossFit 2.0 A. Take 15-20 minutes to build to a heavy-ish Clean B. Three rounds for time of: Run 400 Meters 8 Front Squats (Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up.) *Courte...

07
07
2017

Uncommon WOD – 070817

CrossFit 1.0 & 2.0 In teams of four, complete three rounds each of: Row 500 Meters 30 Thrusters (95/65) 20 Burpees Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.     *Courtesy of CrossFit Invictus

07
06
2017

Uncommon WOD – 070717

CrossFit 1.0 A. Three sets of: Bulgarian Split Squat x 8-10 reps @ 30X0 Rest 45 seconds Turkish Get-up x 2-3 reps each arm Rest 45 seconds Russian Step-Ups x 8-10 reps each leg Rest 45 seconds B. Three rounds for time of: 400 Meter Run 30 DB Front Squats   CrossFit 2.0 A. Same as 1.0 B. Three rounds for time of: 400 Meter Run 50 Double-Unders 15 Overhead Squats (95/65)   *Courtesy of CrossFit Invictus

07
05
2017

Uncommon WOD – 070617

CrossFit 1.0 A. Four sets of: Romanian Deadlift x 6-8 reps @ 3111 Rest 45 seconds Single-Arm Kettlebell Row x 6-8 reps @ 2111 Rest 45 seconds Plank Hold x 30-45 seconds Rest 45 seconds B. Same as 1.0   CrossFit 2.0 A. Deadlift * Set 1 – 5 reps * Set 2 – 3 reps * Set 3 – 2 reps * Set 4 – 1 rep * Set 5 – Test 3-RM * Set 6 (optional) – Exceed Set 5 weight for 3-RM Rest exactly 3 minutes between lifts Perform these with PERFECT posture and mechanics. B. “Lucky Sevens” Complete as many rounds an...

07
04
2017

Uncommon WOD – 070517

CrossFit 1.0 A. Four sets of: Dumbbell Bench Press x 8-10 reps @ 2011 Rest 45 seconds Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Side Plank x 45 seconds each side Rest 45 seconds B. Same as 1.0 CrossFit 2.0 A. Five sets of: Bench Press x 4-6 reps @ 20X1 Rest 30 seconds Ring Rows x 10-12 @ 2111 Rest 2-3 minutes B. Three rounds for time of: 400 Meter Run 40/30 Push-Ups 40 Air Squats *Courtesy of CrossFit Invictus