05
18
2017

Uncommon WOD – 051917

CrossFit 1.0 A. Four sets of: Seesaw Press x 8-10 reps each arm Rest 30 seconds Dumbbell Walking Lunge x 20 steps Rest 30 seconds Turkish Get-Up x 2 reps each arm Rest 30 seconds B. Same as 2.0   CrossFit 2.0 A. Four sets of: Push Press x 4-6 reps @ 11X1 Rest 90 seconds Dumbbell Walking Lunge x 20 steps Rest 90 seconds B. For time: Run 400 Meters 30 Toes to Bar or V-Ups Run 800 Meters 30 Toes to Bar or V-Ups Run 400 Meters *Courtesy of CrossFit Invictus

05
17
2017

Uncommon WOD – 051817

CrossFit 1.0 A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 30 seconds Dumbbell External Rotation x 8-10 reps @ 2020 Rest 30 seconds Kettlebell Swings x 15-20 reps Rest 2 minutes B. Same as 2.0 CrossFit 2.0 A. Five sets of: Back Squat x 3-5 reps @ 30X1 Rest 60 seconds Single-Arm Dumbbell Row x 8-10 reps @ 2020 Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Push Press (You must perform 5 burpees any time the we...

05
16
2017

Uncommon WOD – 051717

CrossFit 1.0 & 2.0 A. Complete as many rounds and reps as possible in 8 minutes of: Row 250 Meters 5 Strict Handstand Push-Ups or L-Seated DB Press 10 Dumbbell or Barbell Thrusters (95/65) Rest 8 minutes, and then… B. Complete as many rounds and reps as possible in 8 minutes of: 40 Double-Unders or 20 Jumping Lunges 20/15 Hand-Release Push-Ups 10 Pull-Ups Rest 8 minutes, and then… C. Complete as many rounds and reps as possible in 8 minutes of: 20 Box Jumps (24/20) 15 Toes to Bar 10/5 Dips...

05
15
2017

Uncommon WOD – 051617

CrossFit 1.0 A. Three sets of: Supine Ring Row x 10-12 reps @ 2111 Rest 45 seconds Hollow Rock (or Hold) x 30 seconds Rest 45 seconds Farmer’s Walk x 100 Meters Rest 45 seconds Prone Plank Hold x 45 seconds Rest 45 seconds B. In teams of two, complete four rounds for time of: 20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) 400 Meter Run (Partition the reps however you see fit, and stay with your partner on the run.) CrossFit 2.0 A. Four sets of: Weighted Pull-Up x 2-3 reps @ 21X0 Rest 15...

05
14
2017

Uncommon WOD – 051517

CrossFit 1.0 A. Three sets of: Death March x 16-20 steps @ 2011 Rest 45 seconds Tempo Push-Ups x 15 reps @ 1111 Rest 45 seconds Alternating Reverse Lunges with DBs x 20 reps @ 1010 Rest 90 seconds B. Four sets of: 30 seconds of Kettlebell Swings 30 seconds of Rest 30 seconds of Dumbbell Push Press 30 seconds of Rest CrossFit 2.0 A. Deadlift x 15 reps @ 2011 Rest 15-20 seconds Strict Handstand Push-Ups x Max Reps in 60 seconds Rest 2 minutes Deadlift x 10 reps @ 2011 Rest 15-20 seconds Strict Han...

05
12
2017

Uncommon WOD – 051317

CrossFit 1.0 & CrossFit 2.0 In teams of two, alternating each movement, complete ten rounds for time of: 10 Overhead Squats (115/75) or Goblet Squats 10 Burpee Box Jumps 400 Meter Run (Partner A performs 10 squats; Partner B performs 10 burpee box jump-overs; Partner A runs 400 meters; Partner B performs 10 squats; etc….) *Courtesy of CrossFit Invictus

05
11
2017

Uncommon WOD – 051217

CrossFit 1.0 A. Three sets of: Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Farmer/Waiter Carry x Down & Back/arm Rest 45 seconds V-Ups x 20 reps Rest 45 seconds B. Five sets for max reps: 60 seconds of Man-Makers Rest 60 seconds Man-Maker = push-up, row left, row right, power clean, push press CrossFit 2.0 A. Take 15-20 minutes to build to a heavy Clean & Jerk B. Complete as many sets of the following interval until you complete 30 reps: 60 seconds of Ground to Overhead (135/95) Rest 60 s...

05
11
2017

Whole Life Challenge: The Details

Start Date:  Saturday, May 20th Duration:  56 Days / 8 Weeks Investment:  $49.00 Purpose:  Challenges are an opportunity for you to get back or stay on track – that’s why they exist.  Take advantage of it. Important Dates: Friday, May 19th  – 6:30pm Pre-Challenge Body Measurements & Workout Option 1 (Please register in ZenPlanner) Immediately following Measurements & WOD – We will have a short nutrition talk and answer any questions regarding the Challenge. Saturd...