WOD(workout of the day) Distinct Crossfit.com

Appeal to God(Check In)
Start up Coaches choice

3rds of the following:
1. GHD sit-ups
2. V-sit
3. Static hold on rings(top of push up position)
4. Tuck hang
5. Right plank
6. Front plank
7. Left plank
8. Vertical sit up

Set the clock for 24:00 minutes 30 seconds of each movement followed by 30 seconds of rest. During your rest period do 5 perfect push-ups.

Spend a few minutes to roll and stretch anything that hurts. See coaches for suggestions.

WOD(workout of the day) Distinct Crossfit.com

Start up Coaches choice

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

Score=total reps

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

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

A little dicey
Start up
Follow the coach

Roll to determine your # of reps and movement
2 forward rolls
3 suicides
4 hand stands
5 reverse burpees
6 tuck jumps
7 burpees
8 sit ups
9 side shuffles(5 yards)
10 temper tantrums
11 plank jax
12 mountain climbers(left and right =1)

Wod is complete when the total rep/roll count is 230. Everyone in class will alternate rolling dice.

Bullet proof shoulders

WOD(workout of the day) Distinct Crossfit.com

Start up
20 bicycles
20 walking side lunge
20 hip rotations

For time
100 box jumps
75 russian kettlebell swings 70/53 50 butterfly sit-up

1 minute calf stretch per side
20 swing kicks

Roll, smash, floss(time permitting)

WOD(workout of the day) Distinct Crossfit.com

Start Up
100 Jax
50 Ballistic
25 Walking Front Kicks
15 Walking Side Lunge
5 Hip Rotation L/R

For Time
100 KBS 55/35
80 Walking Lunge
60 HR Burpees
40 Situps( hands overhead while partner holds feet)
20 Box Jumps Overs 24/20
10 Wall Walks
5 Rolling Flips(ea person)

Stretch, Roll

WOD(workout of the day)Distinct Crossfit.com

Lung collapse(Reps)
Start up
3 rds
10 hip rotations
10 swing kicks
10 big arm circles
10 tuck jumps
3 gym laps

Rowing review

Max reps
Rope slam
Plyo jumps
Mountain climbers
Sit ups

Fight gone bad clock-3rds 1 min per station. Cycle through 5 stations. 1 minute rest after each round. Score is total reps/strokes. Keep up with your reps!!!

WOD (workout of the day) Distinct Crossfit.com

Does it ever get easier?(Time)

Start up
3 rounds
Traveling high knees
Walking knee grab
Heels to rear
Side shuffle

Amrap 12
10 air squats
10 sit ups
3 manmakers 40/30
*Today’s manmakers are push up row, push up row, stand up curl, shoulder press, alt lunge with weight overhead

60 sec L hang
60 sec 6 inch hold
60 sec plank

WOD (workout of the day) Distinct Crossfit.com

Down and dirty(Time)
Start up
10 cuff iso
20 sec banded overhead distraction
50 jax
10 fwd/back pdl

3 rds
15 push press 95/65
15 pull ups
15 sit ups

Power Clean
3×1 heavy-if you feeling it PR! Squat Clean
3×1 heavy-if you feeling it PR!

3 rds
30 sec per Hip distraction with band
Lacrosse hip smash