WOD (workout of the day) Distinct Crossfit.com


Don’t fold(Time)
Start up
2 rds
20 PVC good mornings
20 mountain climbers
20 bicycles
20 sit ups

Metcon
4rds
10 Deadlift 135/95
1 wall walk
10 box jumps 30/24″
1 rope climb

Skill
Muscle up progressions

Finisher
Foam roll quads and hams
Pvc ham stretch

WOD (workout of the day) Distinct Crossfit.com


183(Time)
Start up
3 rounds 5 reverse burpees
30 high knees
15 sec parallel arm stretch each side

Skill 10 mins
Rope climb technique-attempt a couple of climbs and practice different wraps.

W.O.D
3 rounds
30 double unders or attempts
30 mountain climbers
1 rope climb

Finisher
30 floor wipers 95/65

WOD (workout of the day) Distinct Crossfit.com


Clock in (Time)

Start up
3 rds
3 run/back pdl(length of gym)
10 squat jax
30 sec couch stretch L/R

Strength
Back Squat
3×75% 1RM
3×85% 1RM
Max Reps 95% 1RM
Week 6(pull your chart for loads)

W.O.D
4 RFT
15 box jumps 30/24(games standard)
12 back squat 135/95

Finisher
Tabata plank
50 Round the world

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

WOD (workout of the day) Distinct Crossfit.com


Back on the grind(Rounds)
Start up
3rds
1 Forward run backward run length of gym
1 bear crawl down side shuffle back length of gym
100m row

Strength
3×3 Deadlift (Pull your chart, if you don’t have one see a coach)

W.O.D
Amrap 12
8 Wallballs 20/14
8 Hang Power Cleans 155/105
8 Burpees
2 tire flips big/small

WOD (workout of the day) Distinct Crossfit.com


73013(Time)
Start up
5 rds
5 PVC press
5 kbs choose weight

Strength
3×3 push press Refer to your sheet for loads.

W.O.D
3 RFT
15 SDHP 95/65
15 Hrpu
15 toe 2 bar

The finisher
Stretch Lacrosse ball work 5 nins

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


Pushed for time(Rounds)

Opening act
3 rds
10 pass through
20 push press review(work on form)
30 halo15 left and 15 right
10 jing jangs

Strength Work up to 1rm push press

W.O.D
Amrap 10
5 hand release push ups
5 bench dips
5 pull ups

Grand finale
50 windshield wipers 45/25 plate