WOD(workout of the day) Distinct CrossFit.com


Fantastic voyage(Time)
Start up
2 rds
10 cauldron 15/10 L/R
10 scap push ups
10 strict press with 2 sec active shoulder hold
10 iso lat raise 10/5 plate

W.O.D
3RDS
400m run
400m farmers carry 70/50
15 rope slam

Finisher
Recovery and stretch Foam roller, lacrosse, band assisted stretching

WOD(workout of the day) Distinct CrossFit.com


hodge podge(Time)

W.O.D
Complete the following in any order
50 cal Airdyne
1000m row
Bench press 3×8-choose weight
100 rope slams
50 superman
20 Turkish get up-choose weight
400m run

Finisher
Stretch and roll posterior chain

WOD(workout of the day) Distinct Crossfit.com


Killing me softly(Time)
Start Up
2 rds
10 PVC snatch
10 PVC good mornings
10 band pull a parts

W.O.D
Performance Rx
5 Snatch 135/85
15 Med ball get up 20/14
20 Deadlift 135/85
25 Pull ups
400 m run
25 Pull ups
20 Deadlifts 135/85
15 Med ball get up 20/14
5 Snatch 135/85

Rx2
5 Snatch 115/65
15 Med ball get up 20/14
20 Deadlift 115/65
25 Pull ups
400 m run
25 Pull ups
20 Deadlifts 115/65
15 Med ball get up 20/14
5 Snatch 115/65

MOD(see a coach for weight and pullup mod)

Finisher
100 alt toe touch