08
29
2018

Uncommon WOD – 083018

Complex Fran For time: 7 bar muscle-ups 7 chest-to-bar pull-ups 7 chin-over-bar pull-ups 21 thrusters 5 bar muscle-ups 5 chest-to-bar pull-ups 5 chin-over-bar pull-ups 15 thrusters 3 bar muscle-ups 3 chest-to-bar pull-ups 3 chin-over-bar pull-ups 9 thrusters Men: 95 lb. Women: 65 lb. Intermediate Option For time: 5 bar muscle-ups 5 chest-to-bar pull-ups 5 chin-over-bar pull-ups 21 thrusters 4 bar muscle-ups 4 chest-to-bar pull-ups 4 chin-over-bar pull-ups 15 thrusters 3 bar muscle-ups 3 chest-to...

08
28
2018

Uncommon WOD – 082918

Part A 3 Sets of Seated Rope Pull Rest 60 Seconds 60 Second Flutter Kick Rest as needed Part B Teams of 2. Alternate full rounds. Amrap 15 Min Run 400M 15 Toes to Bar 10 Burpees over parallete

08
27
2018

Uncommon WOD – 082818

Part A 3 Sets of Row 150 meters 10 Sandbag Press 10 Sandbag Front Squat Run 100 meters Each Round is done with just nose breathing. Once you start a round you CANNOT use mouth breathing at any time. In between rounds you can breath as needed. The goal is to go as fast as possible with just the nose breathing in and out. Keep track of time on each round and see if you can improve. Part B Each Round for Time 3 total rounds Airdyne 30/20 Cal 1 Complex* Rest 3 Min between sets *Complex = Clean Deadl...

08
26
2018

Uncommon WOD – 082718

Part A 4 Sets of: 5 SandBag Toss 5 Broad Jump Part B 12 Min AMRAP: Farmer Carry 400M (70/55) 5 Deadlifts (275/195) Farmer Carry 300M 5 Deadlifts Farmer Carry 200M 5 Deadlifts

08
24
2018

Uncommon WOD – 082518

Teams of 3 3 stations, each lasting 8 min, rest/transition for 2 min. One partner rows, one partner holds a plank, and the other rests. Your score is calories rowed and you can only row while one partner is holding a plank. One partner bikes, one partner holds a single KB overhead (70/55), and the other rests. Your score is calories and you can only bike while one partner holds the KB overhead. One partner handstand walks/bear crawls while the other two rest. Rotate through in the same order. Yo...

08
23
2018

Uncommon WOD – 082418

3 min clock. 400 m run 4 ring muscle-ups Max Reps Squat Snatch (135/95) Rest 3 min. Repeat until 30 snatches have been achieved.   OR   3 min clock. 200 m run 10 power cleans 10 push presses Rest 3 min. 4 total rounds.

08
22
2018

Uncommon WOD – 082318

Part A 3 sets Max push-ups Rest 1 min Rope Sled Pull Rest as needed Part B For Time: 100 Double Unders 100 Wall Balls (20/14) 100 Double Unders 100 KB Swings (55/35)

08
22
2018

Thoughts on Goals

I’ve been thinking a lot about goals recently. It’s a fortunate coincidence that Jackie wrote a blog post about goals as well! Read that HERE. This post was inspired by a handful of conversations I had with people when we did the CrossFit Total in class. After several of those classes someone would tell me they had a goal to reach a certain weight that was significantly higher than the one they just hit or to get back to a weight that they had lifted at some point. I see nothing wrong with that....