WOD ( workout of the day) Distinct Crossfit.com

Wodevil(Time)
Start up
3 rds
10 hang clean PVC
10 push press PVC
10 hang snatch PVC
10 arm circles

200m

W.O.D
21 hang cleans 135/95
21 hrpu
9 pull ups
15 hang snatch 135/95
15 hrpu
15 toe to bar
9 hang cleans 135/95
9 hrpu
21 pull ups
*120m front rack barbell carry 135/95
*3 front squat penalty if weight is dropped

3 rds
complex
2 Front squat
2 Push jerk
Climb

Finisher
3 rds
10 band pull a parts
10 cuff iso
10 sec parallel arm stretch

WOD (workout of the day)

Warmup
Jumprope 5 min
Couch Stretch 1 min per side
Butterfly Stretch 15 sec hold
Good Morning 15 sec hold

Strength
Front Squat 5×2

WOD
5RFT
5 Manmakers #20/10
5 Wall Walks
10 Superman

Cash Out
50 Rocky Solo

WOD (workout of the day)

Warmup
2rds
10 Arm Circles F2B
10 PVC Push Press
10 Hip Rotation 5 ea side
10 Swing Kicks 5 es.side
10 Walking Lunge

WOD
AMRAP 12 mins
50M Sprint
10 Ball Squats
10 DB Push Press
10 Mountains Climber

Cash Out
Tabata Plank

Home

Warmup
3rds
10 PVC Snatch
10 OHS
10 Pushups
5 Pullups
All Crossfit Open WOD will be program on Friday for the next 4 weeks. So post all scores and comments about the WOD
WOD Open 13.1
AMRAP 17 Mins
40 Burpees
30 Snatches, 75/45
30 Burpees
30 Snatch, 135/75
20 Burpees
30 Snatch, 165/100
10 Burpees
As many Snatches as possible, 210/120
(Pace yourself only for the weight you know you can do. And don’t worry about anything pass that.)

WOD (workout of the day)

Warmup
400M Run
10 Plyo Jumps
5 HRPU
10 Situps
2rds

WOD
“Annie”
50-40-30-20-10
Double Unders
Situp

Cash Out
Tabata KBS #55/35

WOD (workout of the day) edited

Warmup
10 Pass Throughs
10 Halo 5 ea side
10 Side Walking Lunge
10 Hip Rotation 5 ea side
10 Swing Kicks 5 ea side
2 rds

Skill
Med Ball Clean

WOD
AMRAP 20 min
6 Push Press #75/45
9 Med Ball Clean #20/14
12 Box Jump 24″/20″

Cash Out
20 Get Ups #10 10 ea side

WOD (workout of the day)

Warmup
1000M Row
10 Pass Throughs
5 Hip Rotation
5 Swing Kicks
Good Morning 10 sec hold

WOD
Mini Leg Blasters
10 Squats
10 Walking Lunges
10 Jump Lunges
5 Squats Jumps
20 Situps
3RFT:

Cash Out
100 MOUNTAIN Climbers

WOD (workout of the day)

Warmup
960M Run
20 Squats
20 Pushup
20 Slow Big Arm Circles ea way
10 Halo
Good Morning

WOD
200M Run
3RFT
25 KBS
25 Burpees

Cash Out
Plank 2 min

WOD (workout of the day)

Warmup
50 Cal. AD Bike or Rower
20 Pass Throughs
10 Halo ea side
15 sec hold Good Morning

Strength
A. Front Squat 3×3 heavy sets

B. Push Press 3×3 heavy sets

WOD
AMRAP 6 min
Pick weight
3 Power Clean
3 Thrusters

Cash Out
60 Side V-Ups 30 ea side

Home

Warmup
3rds
S.A.M
10 Pass Throughs
5 Halo LT/RT
5 OHS

Strength
OHS work up to a heavy set

WOD
“Randy”
1RTF:
75 Snatch #75/45

Cash Out
Tabata GHDSU