WOD (workout of the day)Distinct Crossfit.com


Beeeee S(Time)
Cash in
3 rds
5 pass through
5 halo
5 overhead squat
10 Plyo jumps

Strength
Back squat 1×20 @ 60-65% 1rm

W.O.D
EMOM 12
3 Front Squats from the floor 165/100
7 Box Jumps 30/24

Cash out
10 Alt Pistols
20 Double Unders
The Hill
40 temper tantrums 20/15 KB

Stretch 3-5 minutes

WOD (workout of the day) Distinct Crossfit.Com


Death by burpee(Reps)
Cash-in
3 rounds SAM

Strength
3 sets barbell complex (heavy) (2-3 warmup sets)
2 back squat/1 behind the neck jerk

Workout
Death by burpees
anything less than 15rounds = 1 lap per round

Cash-out
50 v-ups

WOD (workout of the day) Distinct Crossfit


Ta baaaaa duhhhhhh(Reps)
Cash in
12 min mobility work Use the foam roller, bands, lacrosse balls, tiger tail to roll out sore spots. Stretch and use pvc to warm up for wod.

W.O.D
Tabata clock 8 rounds.
All 3 exercises complete 1 round.

Jingle Jangles
Sit ups
Burpees

Get as many reps as possible. Keep up with your reps!
Post results below.

Cash out
400m slow run
Couch stretch 1 min per side

WOD (workout of the day) Distinct Crossfit


Fight Gone Bad (Reps)
Cash in
3rds
10 PVC OHS
20 JAX
30 SWING KICKS 15 L/R

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20′ box (Reps)
Push-press, 75 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.

Cash Out
30 Toes 2 Bar

WOD(workout of the day) Distinct Crossfit


4-22-13(Time)
Cash-in
3 rounds
30 seconds each side prone chest stretch
Michael Phelps chest stretch x 15
Racer’s hip rotation 30 sec each side

Strength
10min to 2rep max front squat

Workout
3 rounds
30 ring dips
30 plate lunges (45/25)
15 pullups

3min rest

Cash-out
800m run or 1000m row
bulletproof shoulders

WOD (workout of the day) Distinct Crossfit


300(Time)
Cash-in
3 rounds
10 Wallball (20/14)
10 Good morning (65/45)
10 Hip extension

Workout
Modified 300
25 Pullups
50 Deadlift (135/95)
50 HRPU
50 Box jumps (24’/20′)
50 Floor wipers (135/95)
50 1arm Clean and press (35/20)
25 Pullups

Cash-out
3 rounds
20 each side p90x situps