WOD(workout of the day) Distinct CrossFit.com


Wrong turn (Time-Rx2)
Start up
3rds
200m run
10 PVC muscle snatch
5 burpees

Strength
3×1 snatch
3×1 front squat

‘Wrong turn’
15 thrusters 105/75
Then
3rds
10 chest to bar pull-ups
10 hspu (rx2-1 abmat)
Then
15 thrusters 105/75

Pick a goat(something you are bad at) from the list or choose your own and work on it for 10 minutes
handstand walks
muscle ups
pistols
double unders
toe to bar

Finisher?
2rds
10 big arm circles front and back
10 scap push ups
10 iso lat raise L/R

WOD(workout of the day) Distinct CrossFit.com


Let’s say Grace (Time)

Strength(5 mins)
Clean and Jerk
2×2 60-70% of 1rm

W.O.D
‘Grace’
For Time
30 Clean and Jerk
RX 135/95
RX2 115/75

Rest/set up 5 mins

‘Blue Flame’
3rds
8 Deadlift 315/185
8 Burpees
2 ring muscle ups (RX2-4 chest to bar)
Modified see coach

Finisher
3 minute plank
Shoulder and back stretch and smash

WOD(workout of the day) Distinct CrossFit.com


Seven(Reps-Rx2)

Strength/Skill
3rds Clean complex
High hang power
Hang squat
Power clean
Squat clean
Choose a light weight. Work on skill and form.

W.O.D
Amrap 7
Power clean RX 185/115-Rx2 155/85
mod see coach Hspu- Rx2 1 abmat allowed-mod decline push ups

Ascending ladder
1 power clean
1 hspu
2 power clean
2 hspu
3 power clean
3 hspu
4,4 etc….

Skill
Based on skill level Pull up/Muscle up

If you can not do a pull up 3×8 strict band pull-ups

If you can do pull ups consistently Work on chest to bar do 3 sets of 3

If you can do chest to bar pull ups consistently Work on bar muscle up transitions

If you can do bar or ring muscle ups do 3 sets of 3 Work on efficiency and stringing them together

Finisher
2rds
10 scap push ups
10 side plank punch through
10 band pull a parts

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

WOD(workout of the day) Distinct Crossfit.com


Ego twisted
Start up
Junkyard dog
Over under

W.O.D
Performance(RX)
50 wallballs 20/14
400m run
15 burpee muscle ups

(RX2)
50 wallballs 20/14
400m run
15 burpee chest to bar pull-ups

Fitness
50 wallballs(see coach for load suggestions)
400m run
15 banded or jumping pull-ups

Strength
Work up to heavy touch and go on the following complex-no dropping in between transitions DL-
DL/PC-
DL/PC/FS
DL/PC/FS/S2OH

Finisher
2rds
2 min hip distraction per side Shoulder and lat smash with lacrosse ball or roller

WOD(workout of the day) Distinct Crossfit.com


The Chief(Rounds)
Start up
S.a.m 3 rds
10 PVC clean and jerk push/split 10 over head squat
10 (15m) side shuffles

‘The Chief’
Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute between rounds. Repeat for a total of 5 rounds

Keep up with your score for every round Score is total rounds

Skill
3×5 Muscle up progressions Beginner-ring row to muscle up Inter-jumping MU RX-unbroken muscle ups as much as possible

Finisher
Tabata sit ups for total reps

WOD(workout of the day) Distinct Crossfit.com


Evil laugh(Time)
Start up
3 rds
200m run
5 burpees
10 squats
20 ballistics

Gymnastics 7mins
Muscle up transitions If you can not get a MU-Ring row to dip transition/jumping muscle up

If you can do a ring MU-transition efficiency/cycling multiples

If you are close to getting a muscle up- today may be your lucky day

W.O.D
Bar taken from the floor
30 shoulder to overhead 115/75 20 back squat 115/75
10 burpee over bar
400m run
10 burpee over bar
20 back squat 115/75
30 shoulder to overhead 115/75

Strength
3×2 front squat/push press Climb

Finisher
Tabata plank

WOD(workout of the day) Distinct Crossfit.com


2012 Crossfit Games Chipper(Reps)

Start up
400m run
2rds
15 ballistic
15 windmills
15 walking front kicks

W.O.D
Amrap 17
10 Overhead Squat Rx 155/105 lbs 135/95 105/65
10 Box Jump Overs 24/20′
10 Thrusters Rx 135/95 lbs 115/75 95/55
10 Power Clean Rx 205/125 lbs 165/85 125/45
10 Toes-to-bar/knee to elbow
10 Burpee Muscle-ups/2/1 pull up 10 Toes-to-bar
10 Power clean 205/125 lbs
10 Thruster 135/95 lbs
10 Box Jump Overs 24/20′
10 Overhead Squat 155/105 lbs

Strength
Deadlift
3×3

Finisher
5 Min Roll and Stretch

WOD (workout of the day) Distinct Crossfit.com


2 down(Time)
Start up
2 rds
20 arm circles
20 sec sprinters strecth
20 sec band asst ham stretch

On the 45sec
5 rds
100m
1 moderate
4 full speed

W.O.D
7RFT
7 burpees
7 squat snatch 95/65
Then
3 rope climbs(9 modified floor to stand)

5×1 Deadlift Climb to heavy

Skill Muscle up progressions based on skill level Rings or bar, chin over bar, kip pull ups, chest to bar, chest to waist band assist if needed.

Finisher
60 old school kneeling crunch