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

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

WOD ( workout of the day) Distinct Crossfit. com


Nowletmeseeudoit(Time)
Start up
10 walking lateral lunge
10 hip/glute raises
10 scissors(over under
10 plank to bridge

800m run for time

W.O.D
5rds
5 thrusters 95/65
15 double unders

Rest 3 mins

Amrap 3
10 box jumps 24/20
1 rope climb

Deadlift OTM 5
2 TnG 80% 1rm

Skill(5mins)
Handstand progressions using wall or freestanding based on skill level.

Finisher
Tabata L hang

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

WOD (workout of the day) Distinct Crossfit.com


Don’t fold(Time)
Start up
2 rds
20 PVC good mornings
20 mountain climbers
20 bicycles
20 sit ups

Metcon
4rds
10 Deadlift 135/95
1 wall walk
10 box jumps 30/24″
1 rope climb

Skill
Muscle up progressions

Finisher
Foam roll quads and hams
Pvc ham stretch