WOD(workout of the day) Distinct Crossfit.com


Evil laugh(Time)
Start up
3 rds
200m run
5 burpees
10 squats
20 ballistics

Gymnastics 7mins
Muscle up transitions If you can not get a MU-Ring row to dip transition/jumping muscle up

If you can do a ring MU-transition efficiency/cycling multiples

If you are close to getting a muscle up- today may be your lucky day

W.O.D
Bar taken from the floor
30 shoulder to overhead 115/75 20 back squat 115/75
10 burpee over bar
400m run
10 burpee over bar
20 back squat 115/75
30 shoulder to overhead 115/75

Strength
3×2 front squat/push press Climb

Finisher
Tabata plank

WOD(workout of the day) Distinct Crossfit.com


Venom(Time)
Start up
5 minutes
10 mountain climbers
10 high knees
1 gym lap

W.O.D
Otm 10
Even-5 Overhead Squat 115/75
Odd-2-5/10/15 sprints

Rest 5 mins

5RFT
‘Venom’
8 burpees
8 pull ups
8 deadlifts 185/115

Strength
Back Squat 2×10

Finisher
Mobility

WOD(workout of the day) Distinct Crossfit.com


MARY(Rounds)
Start up
5 rds Sam
5 pass through
10 halo
5 PVC overhead squat

AMRAP 20
5 Handstand Push-Ups
10 Pistols (alternating)*
15 Pull-Ups
*1 Legged Squats – Same standards as a regular air squat -crease of your thigh and hip must go below your knee to be RX.

Please post # of rounds completed. Post any additional reps or modifications under ”Why not Rx” section.

Complex
Back squat then behind the neck push press/jerk 5×1

Finisher
3rds
30 sec per side Samson stretch

WOD (workout of the day) Distinct Crossfit.com


Diane(Time)
Start up
3rds
10 good mornings 45/35
10 push press 45/35
200m run

Skill
HSPU review
Deadlift review

W.O.D
‘Diane’
21-15-9
Dead lift 225/135
Hand Stand Push Up

Strength
Back Squat 2×2
Front Squat 2×2
Over head squat 2×2

Finisher
2 rds
20 sec standing quad stretch
20 band pull a parts Stretch

WOD ( workout of the day) Distinct Crossfit.com


It is what it is(Time)
Start up
2rds
200m run
10 kbs choose weight
10 kb snatch with same weight as kbs

W.O.D
4rds
10 box jumps 24/20
400m run
10 wall balls 20/14

Strength
8 mins Work up to 1rm snatch

3×3
back squat @80% 1rm Across
No more than 1 minute rest between sets

Finisher
30 v ups

WOD ( workout of the day) Distinct Crossfit.com


Max capacity(Time)
Start up
3 min Agility circuit

W.O.D
OTM
16 Even 10 push press 95/65
Odd 100m sprint

Immediately following

Amrap 8
She-devil
2 hspu
4 burpees
6 air squats

Immediately following

Strength
Back squat 10 mins to work up to 5rm

Finisher
800m run
Stretch

WOD ( workout for the day) Distinct Crossfit.com


It’s a jungle out there(Time)

Start up
10 PVC good mornings
10 PVC push press
10 PVC OHS
10 Suicides

W.O.D
2rds
15 HSPU
30 step ups 24/20 115/75
15 push press 115/75
120 m barbell carry (back)115/75 15 OHS 115/75

Back squat
2 warm up sets of 3-5 reps
10 rep back squat at 75-80% of 1rm

Snatch 6 mins
3×1 Climb to heavy

Finisher
1 min max reps GHDSU

WOD ( workout of the day) Distinct Crossfit.com


Pimp juiced (Time)
Start up
3 rds
10 plyo jumps
10 pass through
5 halo
5 overhead squat

W.O.D
20 hspu
20 burpees
20 back squats 155/105
20 KBS 53/35
5 bar muscle up
400m run

Box squat 5-5-3-3-1-1

3x TNG
1 snatch pull
1 power snatch
1 squat snatch

Finisher
1 min max rep sit ups with a partner

WOD ( workout of the day) Distinct Crossfit.com


CROSSFIT TOTAL(Weight)
Start up
3 rounds
10 squats 45/35
10 push press 45/35
10 good mornings 45/35

After warming up you have 3 attempts to lift the most weight possible at each lift.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

This is a Max Effort of the following three lifts in the following order:

Back Squat
Press
Deadlift

*This should wear you out – you shouldn’t feel like you have anything left in the tank after this.

Post the total weight for all three lifts. Post the individual max weights for the lifts in the ”Why not Rx” section and optionally post the individual weights separately for individual lifts.

Finisher
50 sit ups 35/20

WOD (workout of the day) Distinct Crossfit.com


3 hun dread!(Time)
Start up
400m
Tabata Wallballs

W.O.D
300
25 pull-ups
50 Deadlift 135/95
50 push ups
50 box jumps 24/20
50 floor wipers 135/95
50 single arm clean and press 36/20
25 pull ups

5rds
1power clean
1 squat clean
Climb to heavy

Back squat
Work up to 5 rep heavy back squat

Finisher
Tabata side plank