WOD(workout of the day)Distinct CrossFit.com


Izzy (Time-Rx2)
Start up
5 mins Stretching, rolling
Then
3 rds
200m run
10 box jumps 24/20
10 push ups

Skill
3×5 High hang snatch Choose light weight and work form

W.O.D
‘Isabel’
30 snatch for time 135/95 RX2-115/75

Rest 5mins

1 min max rep double unders

Strength
3×3 Overhead squat

Finisher
50 Susan Maxwell rainbows

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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


14.2(Reps)
Start up
14.2 pre game
3 Rounds
1 Power Snatch, 60% of 1RM
2 OHS, 60% of 1RM snatch
3 C2B
4 Wall Balls 20/14
5 Burpees
6 KBS, 70/53
12 Air Squats
24 Double Unders
W O.D
14.2
0.00-3:00
2rds
10 ohs 95/65
10 chest to bar pull ups

3:00-6:00
2rds
12 ohs 95/65
12 chest to bar pull ups

6:00-9:00
2rds
14 ohs 95/65
14 chest to bar pull ups

and so on…

Strength
Clean and Jerk 5-3-1

Finisher
30 ghdsu

WOD(workout of the day) Distinct Crossfit.com


21714(Time-Rx2)
Start up
4rds with PVC
5 pass through
5 thrusters
5 power cleans
5 shoulder 2 oh
5 ohs
5 front squat

W.O.D courtesy of comp wod
Metcon
For Time:
20 Thrusters
20 Power Cleans
20 S2O
20 OHS
20 Front Squats
Guys: 95 rx2 75
Girls: 65 rx2 55
Every minute on the minute, stop where you are and complete 5 burpees

Rest 5 mins

for time
30 Wall Balls, 20/14

Rest 5 mins

Strength
7 minutes to work up to heavy clean and jerk

Finisher
30 leg extension to hip raise Stretch

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

WOD(workout of the day) Distinct Crossfit.com


Shouldering the load(Time)

Start up
3rds
10 PVC push press
10 PVC overhead squat
10 plyo jumps(touch toes)
40m shuttle sprint

Skill review
Squat
Toe to bar

W.O.D
3rds
10 hspu
10 toe to bar
Then
20 overhead squats from floor 135/95

Strength Back squat
3×10 Climb

Finisher
Stretch, smash, roll

WOD(workout of the day) Distinct Crossfit.com


Venom(Time)
Start up
5 minutes
10 mountain climbers
10 high knees
1 gym lap

W.O.D
Otm 10
Even-5 Overhead Squat 115/75
Odd-2-5/10/15 sprints

Rest 5 mins

5RFT
‘Venom’
8 burpees
8 pull ups
8 deadlifts 185/115

Strength
Back Squat 2×10

Finisher
Mobility