03
20
2019

Pillars of CrossFit: Constantly Varied

Hello all my wonderful Uncommon people! It’s been a while since I’ve written a blog post, but the clamoring for my wisdom has just become too deafening to ignore any longer. So here I am, and here you go. I thought it might be interesting to write about each of the pillars of CrossFit. We have enough newer people in the gym that might not even know what they are. We also might have experienced people who have heard them, but haven’t given any thought as to what they actually mean. So it will be...

03
19
2019

Uncommon WOD – 032019

In teams of 2 30 minute AMRAP Run 800 Meters in 100 Meter Intervals Sandbag Throw 60 Meters in 10 Meter Intervals (Slam ball if needed) Sandbag Carry 800 Meters in 100 Meter Interval (Same weight as the team threw)

03
19
2019

Post 19.5 Potluck

Calling all Members!! Come down to the box on Saturday March 23, 2019 for a post 19.5 potluck! Bring a side dish or a beverage to share! Be sure to wear your Open t-shirt, as we will be taking a group photo at approximately 8:20am after going over the 19.5 movement standards! See you then!

03
18
2019

Uncommon WOD – 031919

Part A 4 Sets of: Supinated Barbell Rows x 5-8 Dips in External Torque x 5-8 (weighted if necessary) Rest 30-45 Seconds between sets (hold this standard)   Part B For Time: 100-80-60-40-20 Reps of Double-unders 15-20-25-30-35 Reps of Russian Kettlebell Swings (70/55) 12-12-12-12-12 Reps of Renegade Row (No Push-ups) (50/35) Time Cap 12 Minutes

03
17
2019

Uncommon WOD – 031819

Part A Every 3 Minutes for 9 Minutes Farmer Carry 120 Feet Sandbag Hug Carry 120 Feet   Part B In Teams of 3 22 minute AMRAP. Alternate movements. 20 Wallballs (20/14) 15/10 Calorie Bike 10 Pull-ups 5 Ground to Overhead (155/105)

03
13
2019

Uncommon WOD – 031419

Part A 2 Sets of 1 Minute Hollow Rock Rest 1 Minute 1 Minute Nose to Wall Handstand Rest 1 Minute 1 Minute Max Strict Toes-to-Bar Rest 1 Minute   Part B Every 4 Minutes for 16 Minutes 200 yd Shuttle Sprint (50*4) 4 Power Snatches (115/80) **Score is time for each round

03
12
2019

Uncommon WOD – 031319

Part A 2 Sets of Calf Raise 15-20 Reps (IT) Sled Drag Bear Crawl 120 Feet Rest as needed   Part B For Time 36-30-24-16-10 Reps of Alternating Pistols Hand Release Push-ups