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)


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


22114(Time)
Start up Coaches choice

W.O.D
Tabata= 8rds of 20 sec of work followed by 10 sec rest Cycle through the following movements:

Kettlebell swings 53/35
Sit ups
Med ball clean 20/14
Hrpu

Score=total reps

Skill
5×5 strict pull ups No Kipping or momentum. If using band use the least amount of help possible.

Finisher
2 rds
10 band pull a parts
20 sec para arm stretch per side 30 sec Samson stretch per side

WOD(workout of the day) Distinct Crossfit.com


2714
Start up
3rds
10 hip rotations per Front run bk peddle
20 wall taps

W.O.D
400m run
40 burpees
30 med ball clean 20/14
800m run
30 squats
20 ring dips
400m run
20 hrpu
10 toe 2 bar

Finisher
2rds
2 min couch stretch
25 leg raises

WOD(workout of the day) Distinct Crossfit.com


One hundred eighty reps for time(Time)
Start up
Walking heel grabs
Walking knee grabs
Karaoke
Heels to rear
Traveling high knees
25 heel walks to run
25 toe walks to run

Skill review
Pull up
Push up

W.O.D
6rds
10 pull ups
10 squats
10 hrpu

Strength
Power Clean 5×1

Finisher
90 sec L hang

WOD (workout of the day) Distinct Crossfit.com


easy doesn’t do it(Time)
Start up
3rds
10 good mornings 45/35
10 pass through
10 active shoulder handstands(3 sec hold)

W.O.D
Amrap 12
3 ohs from floor 135/75
10 hrpu

Strength
Box Squat
5×3 work up to heavy

Finisher
15 Glute ham raise
60 sec L hang

WOD ( workout of the day) Distinct Crossfit.com


Wodevil(Time)
Start up
3 rds
10 hang clean PVC
10 push press PVC
10 hang snatch PVC
10 arm circles

200m

W.O.D
21 hang cleans 135/95
21 hrpu
9 pull ups
15 hang snatch 135/95
15 hrpu
15 toe to bar
9 hang cleans 135/95
9 hrpu
21 pull ups
*120m front rack barbell carry 135/95
*3 front squat penalty if weight is dropped

3 rds
complex
2 Front squat
2 Push jerk
Climb

Finisher
3 rds
10 band pull a parts
10 cuff iso
10 sec parallel arm stretch

WOD (workout f the day) Distinct Crossfit.com


Start Up
2Rds
20 Ballistic
20 Arm Circles
20 Band Pull Aparts
20 Frog Jumps

Metcon
AMRAP 7 min Ladder
3-6-9-12 ect…..
HRPU
Snatch #75/55
Air Squats

Rest 5 min

Burner
AMRAP 12
30 Wall Balls #20/14
30 KBS #55/35
30 Ab Mat Butterfly Situps
30 Jing Jang
10 Squat Clean #95/65

Finisher
Roll Out