WOD (workout of the day) Distinct Crossfit.com


Damrap(Time)
Start up
3 rds
20 walking front kicks
20 arm circles
20 PVC ohs

400m light run

3×3 heavy ohs from floor 10 mins or less

W.O.D
Amrap 10
30 burpees
40 sdhp 55/35
50 box jumps

Cash out
100 in and outs

GG(Time)
Today’s wod

Rest 5 mins

Work on clean form and GG goats or skills for 15 mins

Cash out from today’s wod

WOD (workout of the day)Distinct Crossfit.com


Taste like Cindy!(Check In)

Warmup
20 burpees
20 passthroughs
Starrett hip stretch

WOD
EMOM 10
5 pull-ups
10 push-ups
15 squats

3min rest

800m hill run for time

GG Prep for all Greenville Games athletes(Time)
Start up
2 rds
10 Good mornings
10 Hip rotations
10 Squats
10 Rope slams
200m run

W.O.D
GG prep 10 min to get
3 rds
25 Burpees
25 Kettlebell swings #70/53

Partner Amrap 10
15 burpees
15 kbs

W.O.D 2
7 min to work up to 1rm Powerclean

Partners 10

W.O.D 3
800m run for time

Partner each run 800

Cash out
Stretch and roll

WOD (workout of the day) Distinct Crossfit.com


5-19-13(Time)
Cash in
20 arm circles big circles and small circles With feet planted wide and not moving 5 each way:
Down into pigeon
Side lunge stretch
Side lunge stretch with toe up

5 min work on PVC front squat
20 dynamic arms up down

W.O.D
100 thrusters for time (95/65)
EMOM 3 burpees for as long as the 100 thrusters take to complete.

Cool down
120 secs high plank hold-strict push-up every 12 seconds no rest

Stretch

WOD (workout of the day)Distinct Crossfit.com


Beeeee S(Time)
Cash in
3 rds
5 pass through
5 halo
5 overhead squat
10 Plyo jumps

Strength
Back squat 1×20 @ 60-65% 1rm

W.O.D
EMOM 12
3 Front Squats from the floor 165/100
7 Box Jumps 30/24

Cash out
10 Alt Pistols
20 Double Unders
The Hill
40 temper tantrums 20/15 KB

Stretch 3-5 minutes

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) edited


Warmup
10 Pass Throughs
10 Halo 5 ea side
10 Side Walking Lunge
10 Hip Rotation 5 ea side
10 Swing Kicks 5 ea side
2 rds

Skill
Med Ball Clean

WOD
AMRAP 20 min
6 Push Press #75/45
9 Med Ball Clean #20/14
12 Box Jump 24″/20″

Cash Out
20 Get Ups #10 10 ea side