WOD(workout of the day) Distinct CrossFit.com

4-30-14 (Time-Rx2)
Start Up
3 Rds
5 medball cleans
5 clapping push-ups
10 OHS
10 good mornings

50 Deadlift 135/95 Rx (115/75 Rx2)
Wallballs (20/14 Rx) (16/12 Rx2)
KBS (55/35)
40m Shuttle Run (1)

20min time cap, scale as needed

3×10 GHDSU

WOD(workout of the day) Distinct CrossFit. com

Saturday special (Time)
Start up
30s hip opener
15 jing jangs
10 jump pull ups

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)

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

Fight Gone Bad (Reps-Rx2)

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.

50 abs of choice

WOD(workout of the day) Distinct CrossFit.com

Don’t Drop The Ball(Timed)

For Time
800M Run W/Med Ball 20/14
25 Wall Balls 20/14
25 Walking Lunge W/Med Ball 20/14(2 Lunges =1 rep)
25 Wall Taps W/Med Ball 20/14
25 Situps W/Med Ball 20/14
800M Run W/Med Ball 20/14

Mod is a 400M Run

Mobility 5-10 mins

WOD(workout of the day) Distinct CrossFit.com


14.3 redo for those competing that want to attempt again Or

Amrap 8
10 double unders RX2 5 double unders
10 wallball 20/14
10 abmat sit ups

Strict press 3×3 across

Low back smash, banded hamstring stretch, lax glute smash Spend a few minutes on each