01
30
2019

Uncommon WOD – 013119

Part A 4 Sets of Sandbag carry 160ft Rest 30 seconds Sandbag floor press 15 seconds Rest 30 seconds Bench press x 3   Part B For Time: 30 Push-ups on 45lb Plates (deficit) 10 Box jumps (24/20) 30 KB swings (55/35) 15 Box Jumps 30 Push-ups 20 Box Jumps 30 KB swings 25 Box Jumps

01
29
2019

Uncommon WOD – 013019

Part A Every 2 minutes for 20 minutes Clean first pull(top of knee) + Clean + Jerk 2+1+1   Part B 8 minute AMRAP 4 Clean and jerks (155/110) 8 Pistols (Scale to tall box step-ups where the knee is above the hip)

01
28
2019

Uncommon WOD – 012919

In teams of 2 alternate complete rounds. 4 rounds of: In 3 Minutes Row 500M Max Chest to bar Pull-up (Scale to jumping pull-ups) Immediately into 4 Rounds of: In 3 Minutes Row 500M Max Single arm DB Thrusters (50/35) (switch arms every 3 reps)

01
27
2019

Uncommon WOD – 012819

Part A Australian CrossFit Championship Event 6 50 Wallballs (20/14) Immediately followed by 4 Rounds of: 14 Bar-facing Burpees 7 Overhead Squats (135/95) *Rx weights for the actual event were 155/110, in case anyone is feeling extra saucy. Part B 3 Sets using Dumbbells: 5 Front Delt Raises 5 Side Delt Raises 5 Reverse Flies Max Hammer Curls No rest between movements, 2 minutes rest between rounds.

01
25
2019

Uncommon WOD – 012619

A. Complete as many rounds and reps as possible in 5 minutes of: 12 Push Presses (95/65) 8 Overhead Reverse Lunges Rest 2 minutes, and when the running clock reaches 7:00… B. Complete as many rounds and reps as possible in 5 minutes of: 6 DB Deadlifts (50/35) 4 DB Hang Squat Cleans Rest 2 minutes, and when the running clock reaches 14:00… C. Complete as many rounds and reps as possible in 5 minutes of: 8 Pull-Ups 8 Push-Ups

01
23
2019

Uncommon WOD – 012419

Part A Every 3 Minutes for 15 Minutes Dimmel Deadlift 20 Seconds Rest 20 Seconds Wall Leaning Dimmel 20 Seconds Rest 30 Seconds Sumo Deadlift x 2 reps   Part B “Diane” 21-15-9 Deadlifts (225/155) Handstand Push-ups Scaled Version if you don’t have HSPU with 2 mats or less. Scale Weights as needed, remembering that “Diane” should be under 10 Minutes. 21-15-9 Deadlift (225/155) Dumbbell or Kettlebell Push-Press (50/35)