09
05
2017

Uncommon WOD – 090617

CrossFit 1.0 A. Four sets of: Romanian Deadlift x 6-8 reps @ 3010 Rest 45 seconds Bottom’s Up Kettlebell Carry x 60-feet each arm Rest 45 seconds Hollow Rocks, Hollow Hold, or Flutter Kicks x 30-45 seconds Rest 45 seconds B. Four rounds for time of: 25 Russian Kettlebell Swings 15 Push-Ups CrossFit 2.0 A. Four sets of: Deadlift x 4-6 reps Rest 20 seconds Push-Ups x Max reps @ 1010 (set is over if you break tempo) Rest 3 minutes B. Four rounds for time of: 25 Russian Kettlebell Swings (70/55) 50...

09
04
2017

Uncommon WOD – 090517

CrossFit 1.0 and 2.0 In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 10 Thrusters (95/65 lbs) (Scale to DB’s) 10 Box Jumps (24″/20″) 400 Meter Run *Courtesy of CrossFit Invictus

09
01
2017

Uncommon WOD – 090217

CrossFit 1.0 & 2.0 In teams of 3, with only 1 person working at a time, complete the following: 250 Kettlebell Swings (55/35) 200 Push Press (95/65) 150 Pull-Ups 100 Box Jump-Overs (24/20) 1600 Meter Medicine Ball Relay *Courtesy of CrossFit Invictus

08
31
2017

Uncommon WOD – 090117

CrossFit 1.0 and 2.0 Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters Run 400 Meters 15 Burpee Box Jump-Overs (24″/20″) 15 Strict Handstand Push-Ups *Courtesy of CrossFit Invictus  

08
30
2017

Uncommon WOD – 083117

CrossFit 1.0 A. Three Sets: Goblet Squat x 8-10 reps @ 3011 Rest 45 seconds Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111 Rest 45 seconds Bilateral Hip Bridge x 10-12 reps @ 2011 Rest 45 seconds B. Four sets for times of: 20 Wall Ball Shots 20 Kettlebell Swings Rest 2 minutes CrossFit 2.0 A. Five sets of: Back Squat x 2 reps Rest 2-3 minutes B. Four sets for times of: 20 Wall Ball Shots (20/14 lbs to 10′) 10 Toes to Bar 5 Power Cleans (155/105 lbs) Rest 2 minutes *Courtesy of CrossFit Invi...

08
29
2017

Uncommon WOD – 083017

CrossFit 1.0 A. Four sets of: Barbell or Dumbbell Shoulder Press x 8-10 reps @ 2011 Rest 45 seconds Single Leg Hip Bridge x 8-10 reps each leg @ 3011 Rest 45 seconds Double-Under Practice x 45-60 seconds Rest 45 seconds B. Every minute, on the minute, for 12 minutes: Minutes 1-4 – Assault Bike x Max calories in 30 seconds Minutes 5-8 – Strict Handstand Push-Ups x Max reps in 30 seconds Minutes 9-12 – Burpees x Max reps in 30 seconds CrossFit 2.0 A. Every 2 minutes, for 12 minutes (6 sets): Shoul...