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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WOD(workout of the day) Distinct CrossFit.com


Pick your poison (Time)

5rds
Complete the following in any order
200m run, 80 strokes on rower, 30 cal Airdyne, 2 rope climb, 200 mountain climbers, 50 rope slams, 40 plank to bridge, 30 toe to bar, bear crawl 40m, 20 get ups 15/10, 10 manmakers 20/16

Post time on board

Finisher
3rds 1 min per
Cross leg stretch IT band
Hamstring Single arm

WOD(workout of the day) Dist


Pull, push then pull some mo Start up

W.O.D
Performance(RX)
3rds
20 sdhp 95/65
4-6 inch deficit hspu
2 rope climbs

RX-2
3rds 20 sdhp 95/65
4 hspu-1 abmat allowed
2-rope climb

Fitness
20 sdhp see coach for suggested weight
4 modified hspu
6 modified rope climb

Strength
Dead lift 5×1

Finisher
2rds
10 GHR
20 walking front kicks(minimum knee bend for ham stretch)

WOD(workout of the day) Distinct Crossfit.com


6 shooter(Time)
Start up
3rds
1 min couch stretch per side
20 halo left/20 right
20 walking front kick
200m run

Wod
6 rds
8 front squat 135/85
6 inverted burpees(rev burpee to hs)
2 rope climbs

Finisher
30 v ups
Stretch

WOD (workout of the day) Distinct Crossfit.com


Heavy on the Amrap, with a light wod on the side(Time)

Start up
400m warm up run
3 rds
10 sec hamstring stretch
10 sec hurdler stretch
10 sec butterfly

Skill
Amrap 2
Double unders-no scale everyone attempts du’s for 2 minutes!

W.O.D
Amrap 3
Max rep Clean 205/115

Rest 3 mins

Amrap 2
KBS 70/55

Rest 2 mins

Amrap 1
Burpees

Rest 1 minute

W.O.D
2RFT
20 box jumps 24/20
1 rope climb
20 push ups

Strength
Bench 3×1

Finisher
Stretch/roll

WOD ( workout of the day) Distinct Crossfit.com


workout(Time)
Start up
5 min rolling and stretching
Then
Traveling jacks
Traveling knees
Frog jumps
Side shuffles
Walking inchworm

Skill
3×5
High hang clean
Work on form keep weight light

W.O.D
3 rds
10 power cleans 115/75
1 rope climb
10 walking lunge front rack 115/75 one push press every 5 lunges
1 bar muscle up
10 box jump overs 24/20

Strength
3×2
Squat clean Climb

Finisher
25 butterfly sit-ups