WOD (workout of the day) Distinct Crossfit.com


These arms of mine……..there burninnnng (Time)
Cash in
2 rounds
10 Supermans
10 Plank 2 Bridge
10 Inchworms
20 Bicycles

W.O.D 10-9-8-7-6-5-4-3-2-1
Toe to bar
Burpee
DB push press 30/20 use kettlebells or dumbbells

If you want to make this more challenging you can use heavier dumbbells but all that is required for rx are the weights listed above.

Cash out
5 minutes of mobility work

WOD (workout of the day) Distinct Crossfit.con


Ree donk u lus (Time)
Cash in
2 rounds
10 Arm circles forward and backward
10 High knees
10 Burpees
10 Ball slams

W.O.D
4 rounds for time
400m run
5 Muscle ups (2 Chest to bar 1 ring dip only if you can not do muscle ups)
15 Med ball clean 20/14

Cash out
3 rounds Max rep sit ups unbroken(score is total number completed)when touch and go stops set is broken

Stretch for 3-5mins

WOD (workout of the day) Distinct Crossfit


Ten to one(Reps)
Cash in
The hill 800m
25 strict push ups

Work up to 1 rm Deadlift

Amrap 15
100 Squats
10 Muscle ups

Cash out
The hill 800m
50 figure 8 (core work)

WOD (workout of the day)


Warmup
Jumprope 5 min
Couch Stretch 1 min per side
Butterfly Stretch 15 sec hold
Good Morning 15 sec hold

Strength
Front Squat 5×2

WOD
5RFT
5 Manmakers #20/10
5 Wall Walks
10 Superman

Cash Out
50 Rocky Solo

WOD (workout of the day)


Warmup
Jumprope 5 mins
Couch Stretch 1 min ea side
10 sec hold Butterfly Stretch
10 Hip Rotation ea side
10 Swing Kicks ea side

WOD
4RFT:
800M Run
Rest 90 sec after each 800M

Cash Out
200 Abs any way

Home


Warmup
25 Jax
10 Reverse Walking Lunges
5 Med Ball Clean
3rds

WOD
400M Run
21-15-9-15-21
Wall Balls #20/14
Box Jumps 24″/20″
KBS #55/35

Cash Out
400M Run W/Med Ball #20/14

Home


360 Physique Fitness Studio on February 5, 2013 will be moving forward in a big way. 360 Physique Fitness Studio will become Distinct Crossfit. So stop by 1005 First ST Greenville SC 29605 and get a amazing workout that I know you will love.

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