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


Jelly(Time)
Start up
5rds
30 heels to the rear
30 hip rotations
30 jax
30sec couch stretch per side

W.O.D
200m run
1 leg blaster
400m run
1 leg blaster
800m run
1 leg blaster

1 leg blaster = 20 squats 20 lunges 20 jumping lunges 10 jumping squats

Cash out
2 rds of
1 min max rep sit ups with a partner

GG mode(Time)
Same warm up as wod

GG wod 1 kbs burpees
GG wod 2 clean
GG wod 3 800m run
GG wod 4 3 rds individual 2 per for partners 10 thrusters 10 toe to bar 25 m oh walking lunge Intermediate No toe to bar

If you didn’t do wod 4 on Sat then do wod 4 followed by an 800m run 2 mins after finishing wod 4

WOD (workout of the day) Distinct Crossfit.com


HELEN +(Time)
Warmup
30 KB swings (light)
2 min squat therapy

WOD
Helen
3 rounds
400m
21 KB swing (55/35)
12 pullups

Cash Out
100 temper tantrums (20/14)

GGames athletes (Time)

Today’s warm up and wod

Then

EMOM 8

From floor-3 front squats and 15 double unders @ 75-80% of 1rm established Monday.

Rest 5 mins

For time
800m run
15 burpees

Cashout
100 temper tantrum

WOD (workout of the day) Distinct Crossfit.com


7-2-13(Time)
Warmup 5min PVC snatch review

Strength
10min to heavy ‘the exercise’

WOD
4 rft
7 hs snatch 65/45
14 hrpu
21 double unders

Cool down
100 rev hollow rocks

GG athletes(Time)
Start up
10 min mobility work Whatever is sore….roll, lacrosse, stretch etc

Skill
Work on power clean form focusing on receiving bar low at 40-50% of 1rm established on Monday.

W.O.D
1600m row
50 sit ups

Cash out
3 giant sets
15 band pull a parts
15 scap push ups
15 plank punch through
Rest as needed in between sets

S t r e t c h

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