WOD(workout of the day) Distinct CrossFit.com


Fight Gone Bad (Reps-Rx2)

Strength
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.

Finisher
50 abs of choice
Stretch

WOD(workout of the day) Distinct CrossFit.com


Pyscho (Time)
Start up
3 rds
20 mountain climbers
20 plyo
20 calf raises
20 sec calf stretch
40m back pdl to fwd run

Skill
2×2 high hang clean
2×2 hang power clean
2×2 clean and jerk

Strength
Back squat 2×2 hvy

W.O.D
‘Psycho’
50 power cleans 115/75
100 double unders
100 abmat sit ups
50 box jumps 24/20
400m

Finisher
10 mins Hamstring stretch Calf smash and stretch Quad smash and stretch

WOD(workout of the day) Distinct CrossFit.com


No joke (Time-Rx2)

W.O.D
50 Hand release push ups
40 Box jump 24/20
30 Squat 75/55
20 Toe to bar
10 Hspu, RX2-1 abmat

Mod-see coach

Record time and rest 5 mins then

1600m run for time

Clean skill complex
3rds (light weight)
High hang clean
Hang clean

Strength 80-85% of 1rm
2×2 Power clean
2×2 Front squat

Finisher
1 min couch stretch per side
1 min oh single arm band distraction
1 min band ham stretch

WOD(workout of the day) Distinct CrossFit.com


31714-14.3(Reps-Rx2)

W.O.D
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

Strength
Strict press 3×3 across

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

WOD(workout of the day)


22414(Time-Rx2)
Start up
400m slow run
40 swing kicks
40 m climbers
400m run

Skill
Clean and jerk

W.O.D
RX(Performance)
5RFT
5 clean and jerk 205/105
15 squats
15 hrpu
5 box jumps 30/24

RX2
5RFT
5 clean and jerk 185/85
15 squats
15 hrpu
5 box jumps 24/20

Mod See coach for loads

Strength
Back Squat 5-3-1 Climb
30 double unders immediately following each set

Finisher
100 abs of choice
Quad stretch/smash

WOD(workout of the day) Distinct Crossfit.com


Well done(Time)
Start up
5 min roll,smash
Then
3rds
200m run
10 jax
10 push ups

W.O.D
RX
Buy in 800m
3 RFT
20 pull ups
20 dead lifts 135/95
20 box jumps 24/20

Rx2
15 pull ups
15 deadlift 115/75
15 box jumps 24/20

Mod
15 pull ups jumping/band
15 deadlift(see coach for loads)
step ups

Finisher
30 toe to bar

WOD(workout of the day) Distinct Crossfit.com


My name is_______and I’m addicted to wods!(Reps-Rx2)

Start up
Skee med ball

W.O.D
Performance(RX)
Amrap 10
5 snatch 95/65
10 box jumps 24/20
15 double unders

(RX2)
5 snatch 95/65
10 box jumps 24/20
45 single unders

Fitness
5 snatch(see coach for loads)
10 box jumps(see coach for height)
45 single unders

Strength
5×3 Overhead squat

Finisher
Shoulder mobility, glute and back smash