WOD(workout of the day) Distinct CrossFit.com


Brutality (Reps)
Start up
5:00 min active warm up

Skill
complex 5:00 mins
High hang snatch
Hang snatch
Squat snatch
Choose a moderate weight that you know you can do with smooth transitions

W.O.D
Amrap 10
1 mile run
Max rep cleans 205/115 Score is total reps-record mile time

Mile incentive is as follows:
6:00 mins and under add 5 reps to your score
7:00 mins and under add 4 reps to your score
8:00 mins and under add 3 reps to your score
9:00 mins and under add 2 reps to your score
10:00 mins and under add 1 rep to your score

Rest 5 mins

Amrap 7
200 double unders
50 pull ups

Strength
Front squat 3×1

Finisher
50 abs of choice
Stretch

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


The Chief(Rounds)
Start up
S.a.m 3 rds
10 PVC clean and jerk push/split 10 over head squat
10 (15m) side shuffles

‘The Chief’
Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute between rounds. Repeat for a total of 5 rounds

Keep up with your score for every round Score is total rounds

Skill
3×5 Muscle up progressions Beginner-ring row to muscle up Inter-jumping MU RX-unbroken muscle ups as much as possible

Finisher
Tabata sit ups for total reps

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


Decembre tre(Reps)
Start up
3rds
10 single leg dead lift
10 med ball balance
5 med ball oh toss and chase-choose weight

W.O.D
Lift up Luke
Amrap 5
4 Power Cleans 155/105
24 double unders
10 pull ups

Rest 5 mins

Amrap 5
3 deadlifts 185/135
3 burpees

Finisher
90 sec 6 inch hold

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

WOD ( workout of the day) Distinct Crossfit.com


Business as usual (Time)

Start up
3 min
Traveling high knees
Side shuffle
Karaoke
Side shuffle

Baseline retest(record and update for your records)
400m run
40 squats
30 push ups
20 sit ups
10 pull ups

W.O.D
OTM 16
Even 10 wallballs 20/14
Odd 6 Sumo dead high pulls 75/55 4 burpees

Strength
8 mins to work up to heavy clean

Skill
Double under
5 mins

Finisher
30 corkscrew