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


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


High swung(Time)
Start up
4rds
Around the gym
Side shuffle
Frog jump
Trav jacks
Ski jumps

W.O.D
Performance RX
42 KBS 70/53
30 pull ups
18 KBS 70/53
6 muscle ups bar or ring

RX2
42 KBS 53/35
30 pull ups
18 KBS
6 C2B pull-up

MOD
42 KBS (see coach)
30 jump pull up
18 KBS (see coach)
6 burpees

Strength
Bench Press 3×3

Finisher
2rds
15 banded tri pull downs
15 band tri kick out
15 pour fly’s 16/10
15 ghdsu

WOD (workout of the day) Distinct Crossfit.com


Heavy on the Amrap, with a light wod on the side(Time)

Start up
400m warm up run
3 rds
10 sec hamstring stretch
10 sec hurdler stretch
10 sec butterfly

Skill
Amrap 2
Double unders-no scale everyone attempts du’s for 2 minutes!

W.O.D
Amrap 3
Max rep Clean 205/115

Rest 3 mins

Amrap 2
KBS 70/55

Rest 2 mins

Amrap 1
Burpees

Rest 1 minute

W.O.D
2RFT
20 box jumps 24/20
1 rope climb
20 push ups

Strength
Bench 3×1

Finisher
Stretch/roll

WOD (workout of the day) Distinct Crossfit.com


Lynne(Reps-Rx2)
Start up
Baseline

W.O.D

‘Lynne’

Five rounds for max reps of:
Body weight bench press
Strict pull-ups

Post reps for both exercises in all rounds.

Rx2 Five rounds for max reps of:
Bench press choose a weight that is challenging
3-5 reps Strict ring rows

Post reps for both exercises in all rounds.

Rest as needed in between rounds. Bench and pull-ups must be completed consecutively.

Finisher
2 giant sets
15 band pull a parts
15 band tri pull downs
15 scap push ups