WOD(workout of the day) Distinct CrossFit.com


2 peat (Time-Rx2)
Start up
3rds
5 push ups
10 inchworms
20 PVC push press

Strength
Push press
3×1 On the 2 min

W.O.D
21-15-9
Burpee box jump overs 24/20 Push press 115/75-RX2-95/55 Rest
21-15-9
Burpee box jump overs 24/20 Push press 115/75-RX2-95/55

Average both times for total score

2 min chest opener stretch

Finisher
Torture tabata
20 sec V up
10 sec V sit
20 sec V up
10 sec V sit …..rpt for 8 rds
2 min hip opener per side

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WOD(workout of the day) Distinct CrossFit.com


Fight Gone Bad (Reps-Rx2)

Strength
3×1 Snatch
3×1 Back squat

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20′ box (Reps) Games standard/RX2 step ups
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of ‘rotate’, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Finisher
50 abs of choice
Stretch

WOD(workout of the day) Distinct CrossFit.com


33114 (Time)

W.O.D
14.5 for those that want or need to do it

For everyone else
400m run
Then
3rds
15 pull-ups
15 push press 95/65
30 double unders

For those that can’t do double unders-30 double under attempts. The only way to learn is to practice!!!

Modified see coach

Skill complex Light weight
3rds
High hang snatch
Hang snatch

During this skill complex focus on not bending the elbows early(early pull fault).

Strength 80-85% of 1rm
2×2 power snatch
2×2 back squat

WOD(workout of the day) Distinct Crossfit.com


13.2 review(Reps)
Warmup
30 jax
30 snatch(PVC) 15 power 15 squat
30 jing jangs
30 sec butterfly stretch

WOD
CrossFit Open 13.2 (10min cap)

MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps or step ups 24′ box

WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps or step ups 20′ box

Strength
Power snatch
2×3
Squat snatch
2×3
Climb on second set if it feels good

Finisher
3×10 Side plank punch through per side

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


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