05
10
2017

Uncommon WOD – 051117

CrossFit 1.0 and 2.0 Against a 5-minute running clock, complete: 500 Meter Row 400 Meter Run Push-Ups x Max Reps (in remaining time) Rest 5 minutes between sets, and complete a total of 4 sets. If you know that you’ll take more than 4 minutes to row and run, reduce the distance of both so that you have at least one minute to perform push-ups. *Courtesy of CrossFit Invictus

05
09
2017

Uncommon WOD – 051017

CrossFit 1.0 A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 60 seconds Kettlebell Swings x 20 reps Rest 60 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 60 seconds B. Same as 2.0 CrossFit 2.0 A. Four sets of: Back Squat x 6-8 reps @ 30X1 Rest 90 seconds Floor Slides x 5 reps @ 3030 Rest 90 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Meters of Walking Lunges 30 Double-Unders or Lateral Jumps *Courtesy of CrossFit Invictus

05
08
2017

Uncommon WOD – 050917

CrossFit 1.0 A. Four sets of: Bench Press x 8-10 reps @ 20X1 Rest 45 seconds Strict Pull-Ups x 6-8 reps @ 21X0 Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. Three rounds for time of: 10 Dumbbell Push Presses 10 Burpee Box Jump 400 Meter Run CrossFit 2.0 A. Push Press: *Set 1 – 5 reps *Set 2 – 3 reps *Sets 3-6 – 1 rep Rest 2-3 minutes between sets B. Three rounds for time of: 10 Strict Handstand Push-Ups 20 Pull-Ups 400 Meter Run *Courtesy of CrossFit Invictus

05
07
2017

Uncommon WOD – 050817

CrossFit 1.0 A. Four sets of: Romanian Deadlift x 4-6 reps @ 31X1 Rest 45 seconds Dumbbell Shoulder Press x 6-8 reps @ 2011 Rest 45 seconds Double-Under Practice x 45-60 seconds Rest 45 seconds B. Same as 2.0 CrossFit 2.0 A. Four sets of: Clean x 1.1.1.1 (rest 10 seconds between each single) Rest 2-3 minutes B. Three sets for times of: 250 Meter Row 20 Wall Ball Shots (20/14) 20 Sumo-Deadlift High Pull (95/65) Rest 3 minutes *Courtesy of CrossFit Invictus

05
05
2017

Uncommon WOD – 050617

“Row-meo & Juliet” In teams of 3 (or 2), complete the following for time: 450 (300) Wall Ball Shots 6000 (4000) Meter Run 7500 (5000) Meter Row Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . .  and everyone should be working at all times.

05
04
2017

Uncommon WOD – 050517

CrossFit 1.0 & 2.0 A. Three sets of: Bench Press x 6-8 reps @ 20X1 Rest 60 seconds Strict Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 51X1 Rest 60 seconds B. For time: 50/30 Push-Ups 400 Meter Run 30 Heavy Russian Kettlebell Swings 400 Meter Run 50/30 Push-Ups 400 Meter Run 30 Heavy Russian Kettlebell Swings 400 Meter Run   *Courtesy of CrossFit Invictus

05
03
2017

Uncommon WOD – 050417

CrossFit 1.0 A. Three sets of: Supine Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Jumping Squats with Barbell x 6-8 reps Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. To Be Announced CrossFit 2.0 A. Take 15 minutes to build to today’s 1-RM Snatch B. To Be Announced   *Courtesy of CrossFit Invictus

05
02
2017

Uncommon WOD – 050317

CrossFit 1.o and 2.0 A. Four sets of: Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1 Rest 60 seconds Handstand Push-Ups x Max reps OR L-Seated Dumbbell Presses x 8-10 reps Rest 60 seconds B. Four rounds for time of: 10 Toes to Bar 20 Wall Ball Shots 40 Double-Unders *Courtesy of CrossFit Invicts