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

W.O.D
3RDS
400m run
400m farmers carry 70/50
15 rope slam

Finisher
Recovery and stretch Foam roller, lacrosse, band assisted stretching

WOD(workout of the day) Distinct CrossFit.com


Death by 10m (Rounds)

WOD
Death By 10m

For example, the first minute is one 10 meter sprint, the second minute is two 10 meter sprints, the third is three 10 meter sprints and so on until you can’t complete X number of sprints in 1 minute.

If you do not complete 15 rounds, you will have a 12 burpee penalty per round.

Finisher Pick a goat:
-100 double unders
-30 pullups (as little assistance as possible)
-15 muscle ups/attempts for those close to getting them
-5 rope climbs (no floor mod – get as high as you can)
Stretch, roll (note: this is not one of the goat options)

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


Endless love(Time)

W.O.D
200m sprint
400m sprint
800m run
1600m run
200m farmers carry 90/70
120m oh walking lunge 45/35

Scaled
100m sprint
200m run
400m run
800m run
200m farmers carry 50/30
120m oh walking lunge 25/15

Finisher
Couch stretch
IT band stretch
Calf stretch
Hip distraction

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


A little dicey
Start up
Follow the coach

W.O.D
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.

Finisher
Bullet proof shoulders

WOD(workout of the day) Distinct Crossfit.com


Something to think about….(Time)
Start up
100 single unders
50 double under or attempts
50 frog jumps

W.O.D
5 RFT
15 SDHP 95/65
40m waiters carry 45/25(length of gym) *Walk 20m then switch arms
20 jumping lunge

Finisher
2 min per side Lax ball shoulder mobility
100 abs of choice

WOD ( workout of the day) Distinct Crossfit.com


What day is it?(Time)
20 Walking side lunge
20 laps around gym…around cones!!
50 jax
50 single unders

W.O.D
5rds
8 suicide @ 5/10/15
16 plyo jumps
24 mountain climbers

Skill
otm 10
Even 3 position snatch at pockets, hang, from floor
Odd 3 position clean at pockets, hang, from floor Work on form and speed. Choose your weight, keep it light to maintain form.

Finisher
100 temper tantrums