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

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


Honey badger(Time)
Start up
2 rounds
20m Walking front kick
20m Heels to rear
20 Hip rotations 10 L/R

10 gym laps

Metcon
21-15-9
Wallballs 20/14
Chest to bar pull ups

RX2
21-15-9
Wallballs 20/14
Pull ups

Mod see coach

8 mins to work up to heavy snatch

5×1
back squat 80-90% of 1rm

Finisher
3rds
Hamstring stretch 20 sec per side Standing quad 20 sec per side

WOD(workout of the day) Distinct Crossfit.com


Dipped balls(Time-Rx2)

W.O.D
Buy in 30 toe to bar
Then 30-20-10
Wall balls 20/14
Ring dips-(RX2) bench dips(legs full ext arms 90 degree bend)

Mod-see coach for loads and suggestions

Strength/skill
5-3-1 tng
Snatch 70%-80%-90% of 1rm 10 chest to bar pull-ups immediately following snatch RX2-10 pull-ups Rest as needed between sets

Finisher
2 min barbell quad smash per side
2 min couch stretch per side

WOD(workout of the day) Distinct Crossfit.com


Killing me softly(Time)
Start Up
2 rds
10 PVC snatch
10 PVC good mornings
10 band pull a parts

W.O.D
Performance Rx
5 Snatch 135/85
15 Med ball get up 20/14
20 Deadlift 135/85
25 Pull ups
400 m run
25 Pull ups
20 Deadlifts 135/85
15 Med ball get up 20/14
5 Snatch 135/85

Rx2
5 Snatch 115/65
15 Med ball get up 20/14
20 Deadlift 115/65
25 Pull ups
400 m run
25 Pull ups
20 Deadlifts 115/65
15 Med ball get up 20/14
5 Snatch 115/65

MOD(see a coach for weight and pullup mod)

Finisher
100 alt toe touch

WOD(workout of the day)


Bonnie&Clyde (Time-Rx2)

Start up
3rds *PVC
10 *Snatch pulls
10 *Snatch drops
10 *Sotts press
10 kips

W.O.D
Performance RX
21-15-9
Wallballs 20/14
Snatch 135/95

RX2
21-15-9
Wallballs 20/14
Snatch 115/75

Fitness See coach for loads

Strength
Back Squat 3×3

Finisher
50 sit ups

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