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

WOD(workout of the day) Distinct Crossfit.com


2714
Start up
3rds
10 hip rotations per Front run bk peddle
20 wall taps

W.O.D
400m run
40 burpees
30 med ball clean 20/14
800m run
30 squats
20 ring dips
400m run
20 hrpu
10 toe 2 bar

Finisher
2rds
2 min couch stretch
25 leg raises

WOD(workout of the day) Distinct Crossfit.com


My name is_______and I’m addicted to wods!(Reps-Rx2)

Start up
Skee med ball

W.O.D
Performance(RX)
Amrap 10
5 snatch 95/65
10 box jumps 24/20
15 double unders

(RX2)
5 snatch 95/65
10 box jumps 24/20
45 single unders

Fitness
5 snatch(see coach for loads)
10 box jumps(see coach for height)
45 single unders

Strength
5×3 Overhead squat

Finisher
Shoulder mobility, glute and back smash

WOD(workout of the day) Distinct Crossfit.com


13.2 review(Reps)
Warmup
30 jax
30 snatch(PVC) 15 power 15 squat
30 jing jangs
30 sec butterfly stretch

WOD
CrossFit Open 13.2 (10min cap)

MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps or step ups 24′ box

WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps or step ups 20′ box

Strength
Power snatch
2×3
Squat snatch
2×3
Climb on second set if it feels good

Finisher
3×10 Side plank punch through per side

WOD(workout of the day) Distinct Crossfit.com


2012 Crossfit Games Chipper(Reps)

Start up
400m run
2rds
15 ballistic
15 windmills
15 walking front kicks

W.O.D
Amrap 17
10 Overhead Squat Rx 155/105 lbs 135/95 105/65
10 Box Jump Overs 24/20′
10 Thrusters Rx 135/95 lbs 115/75 95/55
10 Power Clean Rx 205/125 lbs 165/85 125/45
10 Toes-to-bar/knee to elbow
10 Burpee Muscle-ups/2/1 pull up 10 Toes-to-bar
10 Power clean 205/125 lbs
10 Thruster 135/95 lbs
10 Box Jump Overs 24/20′
10 Overhead Squat 155/105 lbs

Strength
Deadlift
3×3

Finisher
5 Min Roll and Stretch

WOD (workout of the day) Distinct Crossfit.com


Quicksand(Time)
Start up
3 rds
10 high knees
10 jumping lunge
30 sec couch stretch

2 mins quad roll L/R

Strength Squat 3×3 (refer to your chart)
Then 3×6 front squat @ 60% of bk squat 1rm

W.O.D
5 rounds
(5) suicide
10 jump lunge
30 box jumps 24/20

Cash out
100 knee tap crunch

WOD (workout of the day) Distinct Crossfit.com


Ground and pound(Time)

Start up
3 rds
10 pvc good mornings
20 Heels to rear length of gym

PVC Deadlift and Powerclean review

Strength
Deadlift 3×5(refer to your chart for weights and reps)

Amrap 6
Team sled push
20 meters per person

W.O.D
Emom 10
3 power cleans 95/65 65/45
2 front squats
1 thruster

The finisher
For time
25 Kettlebell swings 70/55 55/35
25 Bicycles


88 degrees(Time)
Start up
2 rds
100m run
5 squats
5 frog jumps
5 hip rotations

Strength Back Squat

3×5
Set 1 @65% of 90% 1rm
Set 2 @75% of 90% 1rm
Set 3 @85% of 90% 1rm
*Set 3 is minimum 5 reps but go for max reps*

We have your spread sheet available at the gym with all of your lifts from last week. Be sure to get this from me before starting so you will know how much to do for each lift.

W.O.D
For time
400m run
Then
3RDS of
6 Reverse lunge (knee touch ground)
12 Get ups 20/10
18 Sit ups (hands touch toes) Then
400m run

Cash out
Stretch and shoulder mobility