WOD(workout of the day)


W.O.D
15 handstand push ups (RX2 1 abmat)
30 pull ups
12 hand stand push ups
24 pull-ups
9 handstand push ups
18 pull-ups
Then
20 thrusters 95/65 (RX2 75/45)

Decline push ups with feet on 20 inch box for all that are not doing RX or RX2. Mod see coach.

Strength
Back squat 3×1

Finisher
3rds
30 sec hip distraction
30 sec chest opener
30 sec L-hang

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Pimp juiced (Time-Rx2)
Start up
3 rds
10 plyo jumps
20 mclimbers
30 bicycles

‘Pimp juiced’
20 hspu
20 burpees
20 back squats 155/105 rx2-125/85
20 KBS 53/35
5 bar muscle up rx2-black band 400m run

Bench press
3-3-1-1

Skill
Pick a goat and work on it

Finisher
1 min max rep sit ups

WOD(workout of the day) Distinct CrossFit.com


Fight Gone Bad (Reps-Rx2)

Strength
3×1 Snatch
3×1 Back squat

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20′ box (Reps) Games standard/RX2 step ups
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of ‘rotate’, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Finisher
50 abs of choice
Stretch

WOD(workout of the day) Distinct CrossFit.com


Pyscho (Time)
Start up
3 rds
20 mountain climbers
20 plyo
20 calf raises
20 sec calf stretch
40m back pdl to fwd run

Skill
2×2 high hang clean
2×2 hang power clean
2×2 clean and jerk

Strength
Back squat 2×2 hvy

W.O.D
‘Psycho’
50 power cleans 115/75
100 double unders
100 abmat sit ups
50 box jumps 24/20
400m

Finisher
10 mins Hamstring stretch Calf smash and stretch Quad smash and stretch

WOD(workout of the day) Distinct CrossFit.com


No joke (Time-Rx2)

W.O.D
50 Hand release push ups
40 Box jump 24/20
30 Squat 75/55
20 Toe to bar
10 Hspu, RX2-1 abmat

Mod-see coach

Record time and rest 5 mins then

1600m run for time

Clean skill complex
3rds (light weight)
High hang clean
Hang clean

Strength 80-85% of 1rm
2×2 Power clean
2×2 Front squat

Finisher
1 min couch stretch per side
1 min oh single arm band distraction
1 min band ham stretch

WOD(workout of the day) Distinct CrossFit.com


33114 (Time)

W.O.D
14.5 for those that want or need to do it

For everyone else
400m run
Then
3rds
15 pull-ups
15 push press 95/65
30 double unders

For those that can’t do double unders-30 double under attempts. The only way to learn is to practice!!!

Modified see coach

Skill complex Light weight
3rds
High hang snatch
Hang snatch

During this skill complex focus on not bending the elbows early(early pull fault).

Strength 80-85% of 1rm
2×2 power snatch
2×2 back squat

WOD(workout of the day) Distinct CrossFit.com


Honey badger(Time)
Start up
2 rounds
20m Walking front kick
20m Heels to rear
20 Hip rotations 10 L/R

10 gym laps

Metcon
21-15-9
Wallballs 20/14
Chest to bar pull ups

RX2
21-15-9
Wallballs 20/14
Pull ups

Mod see coach

8 mins to work up to heavy snatch

5×1
back squat 80-90% of 1rm

Finisher
3rds
Hamstring stretch 20 sec per side Standing quad 20 sec per side