WOD(workout of the day) Distinct CrossFit.com


2 peat (Time-Rx2)
Start up
3rds
5 push ups
10 inchworms
20 PVC push press

Strength
Push press
3×1 On the 2 min

W.O.D
21-15-9
Burpee box jump overs 24/20 Push press 115/75-RX2-95/55 Rest
21-15-9
Burpee box jump overs 24/20 Push press 115/75-RX2-95/55

Average both times for total score

2 min chest opener stretch

Finisher
Torture tabata
20 sec V up
10 sec V sit
20 sec V up
10 sec V sit …..rpt for 8 rds
2 min hip opener per side

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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


Pimp juiced (Time-Rx2)
Start up
3 rds
10 plyo jumps
20 mclimbers
30 bicycles

‘Pimp juiced’
20 hspu
20 burpees
20 back squats 155/105 rx2-125/85
20 KBS 53/35
5 bar muscle up rx2-black band 400m run

Bench press
3-3-1-1

Skill
Pick a goat and work on it

Finisher
1 min max rep sit ups

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


Wodsmack (Reps)

Skill Light to moderate weight 3×3 Snatch drop
3×3 Snatch balance

Strength
Find your 10rm front squat

W.O.D
‘Smacked’
Amrap 10
Ascending ladder
3 overhead squat 95/65
3 hand release burpees
6 overhead squat
6 hand release burpees
9 overhead squat
9 hand release burpees etc……

Finisher
3rds
30 sec overhead band distraction
10 hip ext to leg raise

WOD(workout of the day) Distinct CrossFit.com


Wrong turn (Time-Rx2)
Start up
3rds
200m run
10 PVC muscle snatch
5 burpees

Strength
3×1 snatch
3×1 front squat

‘Wrong turn’
15 thrusters 105/75
Then
3rds
10 chest to bar pull-ups
10 hspu (rx2-1 abmat)
Then
15 thrusters 105/75

Pick a goat(something you are bad at) from the list or choose your own and work on it for 10 minutes
handstand walks
muscle ups
pistols
double unders
toe to bar

Finisher?
2rds
10 big arm circles front and back
10 scap push ups
10 iso lat raise L/R

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