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

WOD(workout of the day) Distinct Crossfit.com


Smoked hams(Reps)
Start up
4 rds
10 PVC good mornings
10 windmills
10 mountain climbers

Skill review
Deadlift

W.O.D
Amrap 8
10 deadlift 185/105
10 hang power clean 185/105
25 double unders

Strength
Sumo dead lift 3×6 Climb

Finisher
2rds
10 GHR
20 sec band hamstring stretch per side

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


Elizabeth(Time)
Start up
2 rounds
10 Power Clean 45/25
10 PVC good mornings
10 PVC pass throughs
20 double unders

W.O.D
Elizabeth
21-15-9
Power Clean 135/95
Ring Dips

Strength
5rds
2 Deadlift
2 Power Cleans
Touch n Go
Climb

Finisher
Max rep unbroken toe to bar or knee to elbow

WOD(workout of the day) Distinct Crossfit.com


Venom(Time)
Start up
5 minutes
10 mountain climbers
10 high knees
1 gym lap

W.O.D
Otm 10
Even-5 Overhead Squat 115/75
Odd-2-5/10/15 sprints

Rest 5 mins

5RFT
‘Venom’
8 burpees
8 pull ups
8 deadlifts 185/115

Strength
Back Squat 2×10

Finisher
Mobility