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


Don’t Drop The Ball(Timed)

WOD
For Time
800M Run W/Med Ball 20/14
25 Wall Balls 20/14
25 Walking Lunge W/Med Ball 20/14(2 Lunges =1 rep)
25 Wall Taps W/Med Ball 20/14
25 Situps W/Med Ball 20/14
800M Run W/Med Ball 20/14

Mod is a 400M Run

Finisher
Mobility 5-10 mins

WOD(workout of the day) Distinct Crossfit.com


Stankonya(Reps-Rx2)
Start up Coaches choice

W.O.D
Performance RX
Amrap 12
15-4 inch deficit hspu
30 pistols
60 double unders
30 hang snatch 115/75
Score is total reps

Post work
40m sled push 185/140
20 tired flips 300/180

RX2
Amrap 12
15 hspu
30 pistols to a med ball
60 double unders
30 hang snatch 95/65
Score is total reps

Post work
40m sled push
20 tire flips
See coach for loads

Finisher
5 mins Stretch hamstrings and roll quads

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


Knuckle up(Time)
Start up
5 mins Length of gym
Skaters Heels to rear
Traveling jax

Skill
5 mins Handstand work hand positioning and active shoulder kip/strict

W.O.D
For time
Buy in 20 cleans 165/100
Then
50 double unders
40 box jumps 24/20
30 kbs 55/35—70/55# optional
20 hspu
10 bar muscle ups

Skill/Strength

3×2 snatch balance Across

3×2 power snatch touch and go Climb

Finisher
60 sec L hang

WOD(workout of the day) Distinct Crossfit.com


I digress……..(Time)
Start up
3 rds
10 Jingle jangles
10 PVC power cleans
10 Plyo

W.O.D
RX 155/95 Clean
In this wod you can choose power or squat clean.

Digression/progression of the following:

10 Burpees
1 Power or squat clean
9 Burpees
2 Power or squat clean
8 Burpees
3 Power or squat clean
7 Burpees
4 Power or squat clean
6 Burpees
5 Power or squat clean
5 Burpees
6 Power or squat clean
4 Burpees
7 Power or squat clean
3 Burpees
8 Power or squat clean
2 Burpees
9 Power or Squat clean
1 Burpee
10 Power or Squat clean

Skill Spend 5 mins working on double unders. Try to string a few together or alternate single double. If you can hit double unders work on efficiency.

Double unders are frustrating, but the only way to get better is to do them.

Finisher
50 round the world
50 butterfly sit up

WOD (workout of the day) Distinct Crossfit.com


FRAN(Time)
Start up
3 rounds
20 sec band oh stretch
20 sec hip distraction
5 burpees 20 ballistics
10 PVC thrusters

W.O.D
Fran
21-15-9
Thrusters 95/65
Pull-ups

Strength
5×1 work up to hvy
Squat snatch

Finisher
3 rds
10 hip ext
10 toe to bar
10 scap push ups