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

WOD (workout of the day)


Warmup
3rds
10 Pass Throughs
5 Halo L/R
5 OHS

WOD
4RFT
400M Run
5 Tire Flips
10 Pushups
15 Situps

Cash Out
100 Bicycle

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
15 Arm Circles F2B
10 Halo L/R
15 Side Walking Lunge
15 Butt Kicks
3rds

WOD
EMOTM 20 min
2 KB Goblet Squat #53/35
2 Reserve Walking Lunge ea leg
2 Atomic Situps

Cash Out
400M Run max effort
Rest 3 mins
400M Run max effort

Home


http://distinctcrossfit.com/

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

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

Home


Warmup
Jumprope 7 min
20 Air Circles F2B
15 Hip Rotation
15 Swing Kicks

WOD
10RFT:
5 Burpees
10 KBS
15 Squats
20 Situps

Cash Out
3-5 min of Stretching