08
28
2017

Uncommon WOD – 082917

CrossFit 1.0 and 2.0 A. Five sets of: Deadlift x 5-7 reps Rest 20 seconds Kettlebell Swings x 20 reps Rest 20 seconds Push-Ups x 15-20 reps Rest 3 minutes B. TBA

08
27
2017

Uncommon WOD – 082817

CrossFit 1.0 A. Four sets of: Front Squat (Barbell or Dumbell) x 8-10 reps @ 3011 Rest 45 seconds Strict Pull-Ups x 8-10 reps (partner or band assisted) @ 2110 Rest 45 seconds Plank Hold x 45 seconds Rest 45 seconds B. Complete as many rounds and reps as possible in 6 minutes of: 6 Dumbbell Thrusters 6 Box Step-Ups with Dumbbells in Farmer’s Carry CrossFit 2.0 A. Four sets of: Hang Snatch x 2.2 (rest 10 seconds between doubles) Rest 2-3 minutes B. Complete as many rounds and reps as possible in...

08
27
2017

Uncommon WOD – 082817

CrossFit 1.0 A. Three sets of: Front Squats x 8-10 reps @ 30X1 Rest 45 seconds Single-Arm Dumbbell Row x 8 reps each arm @ 21X0 (pull the dumbbell to your hip, not your chest) Rest 45 seconds Partnered Leg Tosses x 15-20 reps Rest 45 seconds B. Three rounds for time of: 400 Meter Run 30 Air Squats CrossFit 2.0 A. Four sets of: Front Squats x 6-8 reps @ 30X1 Rest 45 seconds Single-Arm Dumbbell Row x 8 reps each arm @ 21X0 (pull the dumbbell to your hip, not your chest) Rest 45 seconds B. For time...

08
24
2017

Uncommon WOD – 082517

CrossFit 1.0 and 2.0 For time: 400 Meter Run 50 Wall Ball Shots 40 Box Jumps or Step-Ups 30 Dumbbell Shoulder to Overhead 20 Toes to Bar 400 Meter Run *Courtesy of CrossFit Invictus OR Choose a “GIRL WOD”

08
23
2017

Uncommon WOD – 082417

CrossFit 1.0 and 2.0 Five rounds for time of: 30 Double-Unders or 5/10 calorie Assault Bike 20 Kettlebell Swings (55/35) 10 Push-Ups OR Choose a “GIRL WOD”

08
22
2017

Uncommon WOD – 082317

CrossFit 1.0 A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips Station 2: 45-60 second Nose-to-Wall Handstand Hold Station 3: Alternating Pistol Progressions x 6-8 each leg B. Every minute, on the minute, for 24 minutes (6 sets of each): Minute 1 – 15/10 Calories of Assault Bike Minute 2 – 15 Kettlebell Swings Minute 3 – 15 Lateral Box Step-Overs Minute 4 – 30-Second Front Leaning Rest on Rings CrossFit 2.0 A. Every 2 minutes, fo...

08
21
2017

Uncommon WOD – 082217

CrossFit 1.0 A. Four sets of: Dumbbell Shoulder Press x 8-10 reps Rest 30 seconds Alternating Dumbbell Lunge x 10 reps each leg @ 1010 Rest 30 seconds Supine Leg Lowering x 10-15 reps @ 3011 (lower back remains in contact with the floor) Rest 30 seconds B. Three sets of: Row 400/300 Meters 10 Dumbbell Man-Makers Rest 2 minutes CrossFit 2.0 A. Take 15-20 minutes to build to today’s 1-RM Split Jerk B. Same as 1.0   *Courtesy of CrossFit Invictus