WOD(workout of the day) Distinct CrossFit. com


Saturday special (Time)
Start up
3rds
30s hip opener
15 jing jangs
10 jump pull ups

‘Special’
50 wallball 20/14
1 rope climb
40 DB or KB alt snatch 20/15
1 rope climb
30 med ball clean 20/14
1 rope climb
20 walkouts(single leg to push up alt)
1 rope climb
10 tire flips
1 rope climb

(Mod-3 to 1 rope climb adjust med ball weight as needed)

Finisher
Torture Tabata
20 sec side plank
10 sec front
20 sec side plank
10 sec front…..for 8rds

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Pimp juiced (Time-Rx2)
Start up
3 rds
10 plyo jumps
20 mclimbers
30 bicycles

‘Pimp juiced’
20 hspu
20 burpees
20 back squats 155/105 rx2-125/85
20 KBS 53/35
5 bar muscle up rx2-black band 400m run

Bench press
3-3-1-1

Skill
Pick a goat and work on it

Finisher
1 min max rep sit ups

WOD(workout of the day) Distinct CrossFit.com


Doubled over(Time)

W.O.D
75 KBS 70/55
75 double unders
75 push-ups
75 double unders
Then
10 Curtis P’s 135/95 Curtis P=1 hang squat clean- 1 front lunge right-1 front lunge left-1 push press

Modified-see coach for loads

If you can not hit double unders you have to do a 3-1 scale. That means 225 single unders!

Finisher
s/a chest stretch 30 sec per side arm circles 30 forward and back parallel arm stretch 30 sec per Partner chest stretch 30 sec

WOD(workout of the day) Distinct CrossFit.com


3-5-14(Check In) Start up

W.O.D
5rds
5-1 arm sit up(each arm) 20/15
10 floor wipers(each direction 20 total) 95/65
20 corkscrew(20 total)
Then
Choose one of the following:
Krispy Kreme run(1.6)
2000m row
100 cal Airdyne
800m farmers carry 70/40 DB or KB allowed

Finisher
Stretch, roll, recovery

WOD(workout of the day) Distinct CrossFit.com


Dark hole(Time-Rx2)

W.O.D
4rds
10 mutant makers 95/65
10 hspu
10 burpees
Then
30 KBS 70/53

Rx2
4rds
10 mutant maker 95/65
10 hspu w/abmat
10 burpees
Then
30 KBS 70/53

Mod-see coach for suggestions

Strength
Power Clean 5-3-1

Finisher
Tabata v sit hold

WOD(workout of the day) Distinct Crossfit.com


Helen(Time)
Warmup
3rds
10 pass through
10 halo’s per side
10 good mornings 45/35
10 jing jangs

WOD
Helen
3 rounds
400m
21 KB swing (53/35)
12 pullups

Strength
Dead lift 5-3-1 Climbing 15 burpees immediately following each set

Finisher
100 temper tantrums (20/14)