WOD(workout of the day) Distinct CrossFit.com

TWELVE (Rounds)

W.O.D
Amrap 12
15 Box jump or step ups 24/20
15 Abmat sit ups

Finisher
5 minutes lax shoulders
Then
30 sec quad stretch L/R
30 sec calf stretch L/R
30 hip rotations L/R

WOD(workout of the day) Distinct CrossFit.com

Aerobic awareness day (Reps)

W.O.D
FGB clock 30 sec on 30 sec off
Tire sledge 8#
Rope slam
Temper tantrums 15/10 (KB must touch ground)
Ball slams 8# hard ball
Mountain climbers(every rep counts)

Finisher
30 sec iso y hold per side
30 cuff iso
30 sec butterfly stretch
30 sec starett hip opener per side 30 sec bent over hamstring stretch

WOD(workout of the day) Distinct Crossfit.com

Appeal to God(Check In)
Start up Coaches choice

W.O.D
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.

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

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

Skill
Rowing review

W.O.D
Max reps
Rope slam
Plyo jumps
Row(strokes)
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

183(Time)
Start up
3 rounds 5 reverse burpees
30 high knees
15 sec parallel arm stretch each side

Skill 10 mins
Rope climb technique-attempt a couple of climbs and practice different wraps.

W.O.D
3 rounds
30 double unders or attempts
30 mountain climbers
1 rope climb

Finisher
30 floor wipers 95/65

WOD (workout of the day) Distinct Crossfit

Merci beaucoup(Time)
Cash in
3rds
10 Arm circles forward and backwards
10 Handstands active shoulder
10 Side lunges

W.O.D
5 RFT
5 Squat Clean 155/95
200m
5 Handstand push-up
10 double unders

Cash out
50 Leg ext to glute raise

WOD (workout of the day) District Crossfit

Clean run and do it again….and again….(Time)

Cash in
25 PVC Dead lifts
25 Hip rotation L/R
800 m moderate run

W.O.D
3RFT
5 Power clean 185/135 105/65
400M Run

Cash out
Alternate double tabata plank and sit up

WOD (workout of the day) Distinct Crossfit

My back is on fiyah(Time)
Cash-in
3 rounds
10 PVC good mornings
10 kb swings (55/35)
10 double unders

Workout
50-40-30-20-10
Dead lift (135/95)
Abmat sit ups

Cash-out
Stretch

WOD (workout of the day) Distinct Crossfit

Mondays are awesome(Rounds)
Monday
50 double unders. Slow. Try to string them together.
50 PVC oh walking lunge with active shoulder

Strength
3×2 hang power clean heavy (couple warm up sets) 80-95% of 1rm

WOD 12 min amrap
9 sdhp (95/65)
6 clapping pushups
3 jumping lunges (each side)

Cash out
30 Weighted GHDs (5/3)

WOD (workout of the day) Distinct Crossfit

Hella 3 rounds(Time)
Cash in
10 pass through
20 halo
30 PVC ohs

W.O.D
3 rds
200m run
25 G2OH 45/25
25 Burpees

Cash out
50 Dbl crunch full leg ext