WOD (workout of the day) Distinct Crossfit


Goodness gracious(Time)
Start up
3 rds
10 pvc cleans
10 pvc jerks
10 pvc clean and jerk

Strength
Week 8 Work up to 1 rep max Push press

W.O.D
Grace
30 reps of clean and jerk for time 135/95

Rest 5 mins

30 pull-ups for time

Finisher
Roll out with lacrosse ball or roller
50 temper tantrums

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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

WOD (workout of the day)


Warmup
S.A.M Stretch
3rds
PVC
10 Pass Throughs
5 Halo L/R
10 OHS

Strength
A. Strict Press 3RM

B. Back Squat 3RM

WOD
21-15-9
Wall Balls #20/14
Jing Jang
Ball Slams #20/14

Cash Out
Row 50 Cal.
50 Mason Twist #20/14