WOD(workout of the day) Distinct CrossFit.com

Jump jerk(Check In) Rx2
Start up
10 pass through
15 jax
20 single unders

Emom 16
Even-4 jerks 155/95 Rx2 235/65
Odd- 10 box jumps 24/20

3×2 thruster Climb

Stretch, roll, smash

New Website coming soon!!!! RW100FITNESS

Online Personal Training Program

I will provide a comprehensive plan for each person specifically based on your fitness goals. You will be provided with a web-based platform where I get to structure your weekly functional workouts. If you are looking to lose weight or just live a healthier lifestyle. I can structure something specific for you no matter what your fitness level or goal.

Pimp juiced (Time-Rx2)
Start up
3 rds
10 plyo jumps
20 mclimbers
30 bicycles

‘Pimp juiced’
20 hspu
20 burpees
20 back squats 155/105 rx2-125/85
20 KBS 53/35
5 bar muscle up rx2-black band 400m run

Bench press

Pick a goat and work on it

1 min max rep sit ups

WOD(workout of the day) Distinct CrossFit.com

Fantastic voyage(Time)
Start up
2 rds
10 cauldron 15/10 L/R
10 scap push ups
10 strict press with 2 sec active shoulder hold
10 iso lat raise 10/5 plate

400m run
400m farmers carry 70/50
15 rope slam

Recovery and stretch Foam roller, lacrosse, band assisted stretching

WOD(workout of the day)Distinct CrossFit.com

Izzy (Time-Rx2)
Start up
5 mins Stretching, rolling
3 rds
200m run
10 box jumps 24/20
10 push ups

3×5 High hang snatch Choose light weight and work form

30 snatch for time 135/95 RX2-115/75

Rest 5mins

1 min max rep double unders

3×3 Overhead squat

50 Susan Maxwell rainbows

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