WOD(workout of the day) Distinct CrossFit.com


4-30-14 (Time-Rx2)
Start Up
3 Rds
5 medball cleans
5 clapping push-ups
10 OHS
10 good mornings

WOD
50 Deadlift 135/95 Rx (115/75 Rx2)
Then
25-20-15-10-5
Wallballs (20/14 Rx) (16/12 Rx2)
KBS (55/35)
40m Shuttle Run (1)

20min time cap, scale as needed

Finisher
3×10 GHDSU
Stretch/Roll

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WOD(workout of the day) Distinct CrossFit.com


41114 (Time)

W.O.D
50 jumping lunge
Then
21-15-9
Deadlift 185/105
Reverse burpees
Then
50m oh walking lunge 25/15

Finisher
2 mins per side samson stretch
2 min plank back smash/stretch

WOD(workout of the day) Distinct CrossFit.com


Let’s say Grace (Time)

Strength(5 mins)
Clean and Jerk
2×2 60-70% of 1rm

W.O.D
‘Grace’
For Time
30 Clean and Jerk
RX 135/95
RX2 115/75

Rest/set up 5 mins

‘Blue Flame’
3rds
8 Deadlift 315/185
8 Burpees
2 ring muscle ups (RX2-4 chest to bar)
Modified see coach

Finisher
3 minute plank
Shoulder and back stretch and smash

WOD(workout of the day) Distinct CrossFit.com


31714-14.3(Reps-Rx2)

W.O.D
14.3 redo for those competing that want to attempt again Or

Amrap 8
10 double unders RX2 5 double unders
10 wallball 20/14
10 abmat sit ups

Strength
Strict press 3×3 across

Finisher
Low back smash, banded hamstring stretch, lax glute smash Spend a few minutes on each

WOD(workout of the day)


the long haul(Time-Rx2)

W.O.D(30:00 cap)
100 double unders
400m run
75 burpees
400m run
50 deadlift 135/95
400m run
25 hspu
400m run

Rx2 are allowed to use an abmat for hspu

Finisher
1 min of each per side
Band assisted hamstring stretch
Samson stretch
Couch stretch Plank

WOD(workout of the day) Distinct Crossfit.com


Helen(Time)
Warmup
3rds
10 pass through
10 halo’s per side
10 good mornings 45/35
10 jing jangs

WOD
Helen
3 rounds
400m
21 KB swing (53/35)
12 pullups

Strength
Dead lift 5-3-1 Climbing 15 burpees immediately following each set

Finisher
100 temper tantrums (20/14)

WOD(workout of the day) Distinct Crossfit.com


Well done(Time)
Start up
5 min roll,smash
Then
3rds
200m run
10 jax
10 push ups

W.O.D
RX
Buy in 800m
3 RFT
20 pull ups
20 dead lifts 135/95
20 box jumps 24/20

Rx2
15 pull ups
15 deadlift 115/75
15 box jumps 24/20

Mod
15 pull ups jumping/band
15 deadlift(see coach for loads)
step ups

Finisher
30 toe to bar