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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I will provide a comprehensive plan for each person specifically based on your fitness goals. You will be provided with a web-based platform where I get to structure your weekly functional workouts. If you are looking to lose weight or just live a healthier lifestyle. I can structure something specific for you no matter what your fitness level or goal.


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)

WOD(workout of the day) Distinct Crossfit.com


22114(Time)
Start up Coaches choice

W.O.D
Tabata= 8rds of 20 sec of work followed by 10 sec rest Cycle through the following movements:

Kettlebell swings 53/35
Sit ups
Med ball clean 20/14
Hrpu

Score=total reps

Skill
5×5 strict pull ups No Kipping or momentum. If using band use the least amount of help possible.

Finisher
2 rds
10 band pull a parts
20 sec para arm stretch per side 30 sec Samson stretch per side

WOD(workout of the day) Distinct Crossfit.com


Windlessness(Time)
Start up
Tabata Alternate mountain climbers and plyo jumps

W.O.D
OTM 20
Even-120m sprint
Odd-20 double unders (30 single unders if you cannot hit double unders)
As soon as clock ends 400m farmers carry 90/70 for time

Modify as needed(see coach for suggestions)

Finisher
40 kb or db sit-ups 15/10

WOD(workout of the day) Distinct Crossfit.com


High swung(Time)
Start up
4rds
Around the gym
Side shuffle
Frog jump
Trav jacks
Ski jumps

W.O.D
Performance RX
42 KBS 70/53
30 pull ups
18 KBS 70/53
6 muscle ups bar or ring

RX2
42 KBS 53/35
30 pull ups
18 KBS
6 C2B pull-up

MOD
42 KBS (see coach)
30 jump pull up
18 KBS (see coach)
6 burpees

Strength
Bench Press 3×3

Finisher
2rds
15 banded tri pull downs
15 band tri kick out
15 pour fly’s 16/10
15 ghdsu