WOD(workout of the day) Distinct CrossFit.com


Jump jerk(Check In) Rx2
Start up
3rds
10 pass through
15 jax
20 single unders

W.O.D
Emom 16
Even-4 jerks 155/95 Rx2 235/65
Odd- 10 box jumps 24/20

Strength
3×2 thruster Climb

Finisher
Stretch, roll, smash

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WOD(workout of the day) Distinct CrossFit.com


Browbeaten (Time)

Sprint work
5 rds
5/10/15 suicide max effort
On the 30 sec Record best time

Complex
10 mins to work to heavy
Hang squat clean
Power clean
Jerk

No dropping between movements!

Metcon
3rds
10 Hspu
10 Sit ups 45/35
Then
100 double unders

Finisher
Hip flexor, quad, hamstring smash/stretch

WOD(workout of the day) Distinct Crossfit.com


Jump jerk(Check In)
Start up
3rds
10 pass through
15 jax
20 single unders

W.O.D
Emom 16
Even-4 jerks 155/95
Odd- 10 box jumps 24/20

Strength
3×2 thruster Climb

Skill
5 mins of goat work Goat-a skill that you suck at

Finisher
Stretch, roll, smash

WOD(workout of the day) Distinct Crossfit.com


MARY(Rounds)
Start up
5 rds Sam
5 pass through
10 halo
5 PVC overhead squat

AMRAP 20
5 Handstand Push-Ups
10 Pistols (alternating)*
15 Pull-Ups
*1 Legged Squats – Same standards as a regular air squat -crease of your thigh and hip must go below your knee to be RX.

Please post # of rounds completed. Post any additional reps or modifications under ”Why not Rx” section.

Complex
Back squat then behind the neck push press/jerk 5×1

Finisher
3rds
30 sec per side Samson stretch

WOD (workout of the day) Distinct Crossfit.com


Mind Games(Timed)
Start Up
3rds
Complex with PVC

W.O.D
4 RFT
Barbell Complex 135/95 increase 10 pounds after 2 rounds
6 deadlifts
6 bent over row
6 hang clean
6 front squat
6 push press
6 back squats
6 push ups

Once you start your complex the bar can not be dropped through the barbell movements. For example, if you drop your bar on rep number 5, you start over on the exercise you were on. Yes back to number 1. The same applies to the push ups. Barbell complex is meant to be challenging. If you cannot do the prescribed weight(rx’d)choose a weight that is very challenging. See a coach for help with loads if you have any concerns.

Strength
3×1 Deadlift
3×1 Jerk

Finisher
3 sets of V sit max hold
20 seconds rest between sets Record longest hold

WOD (workout of the day) Distinct Crossfit.com


Amraptual state of mind(Time)

Start up
3rds
10 band pull a parts
10 double unders
10 kips

W.O.D
Amrap 6
3 box jumps 30/24
3 power clean 225/120

OTM 8
3 squat clean 135/95
3 jerks
Quick under the bar

8×1 Weighted strict pull-ups-Climb on every rep. If you cannot do pull ups then do 8×1 with the least amount of help possible.

Finisher
Smash and mobilize problem areas using barbell, lacrosse, foam roller, bands, banded flossing etc…