WOD(workout of the day) Distinct CrossFit.com


Browbeaten (Time)

Sprint work
5 rds
5/10/15 suicide max effort
On the 30 sec Record best time

Complex
10 mins to work to heavy
Hang squat clean
Power clean
Jerk

No dropping between movements!

Metcon
3rds
10 Hspu
10 Sit ups 45/35
Then
100 double unders

Finisher
Hip flexor, quad, hamstring smash/stretch

WOD(workout of the day) Distinct CrossFit.com


Don’t Drop The Ball(Timed)

WOD
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

Finisher
Mobility 5-10 mins

WOD(workout of the day) Distinct CrossFit.com


3-5-14(Check In) Start up

W.O.D
5rds
5-1 arm sit up(each arm) 20/15
10 floor wipers(each direction 20 total) 95/65
20 corkscrew(20 total)
Then
Choose one of the following:
Krispy Kreme run(1.6)
2000m row
100 cal Airdyne
800m farmers carry 70/40 DB or KB allowed

Finisher
Stretch, roll, recovery

WOD(workout of the day) Distinct Crossfit.com


Windlessness(Time)
Start up
Tabata Alternate mountain climbers and plyo jumps

W.O.D
OTM 20
Even-120m sprint
Odd-20 double unders (30 single unders if you cannot hit double unders)
As soon as clock ends 400m farmers carry 90/70 for time

Modify as needed(see coach for suggestions)

Finisher
40 kb or db sit-ups 15/10

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


Browbeaten(Time)
Start up
5 rds
5/10/15 suicide max effort
Record best time
Rest double your suicide time

Metcon
3rds
10 Hspu
10 Sit ups 45/35
Then
100 double unders

Work up to 5rm front squat

5×1 jerk from rack moderate to heavy climb

Finisher
Hip flexor, quad, hamstring stretch