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

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

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) Dist


Pull, push then pull some mo Start up

W.O.D
Performance(RX)
3rds
20 sdhp 95/65
4-6 inch deficit hspu
2 rope climbs

RX-2
3rds 20 sdhp 95/65
4 hspu-1 abmat allowed
2-rope climb

Fitness
20 sdhp see coach for suggested weight
4 modified hspu
6 modified rope climb

Strength
Dead lift 5×1

Finisher
2rds
10 GHR
20 walking front kicks(minimum knee bend for ham stretch)

WOD(workout of the day) Distinct Crossfit.com


Ego twisted
Start up
Junkyard dog
Over under

W.O.D
Performance(RX)
50 wallballs 20/14
400m run
15 burpee muscle ups

(RX2)
50 wallballs 20/14
400m run
15 burpee chest to bar pull-ups

Fitness
50 wallballs(see coach for load suggestions)
400m run
15 banded or jumping pull-ups

Strength
Work up to heavy touch and go on the following complex-no dropping in between transitions DL-
DL/PC-
DL/PC/FS
DL/PC/FS/S2OH

Finisher
2rds
2 min hip distraction per side Shoulder and lat smash with lacrosse ball or roller