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


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 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

WOD (workout of the day) Distinct Crossfit.com


Rude awakening(Time)
Start up
3 rds
20 High knees
20 hip rotation
10 side lunge
3 walking inch worms

W.O.D
4RFT
1 leg blaster
10 jingle jangles

1 Leg blaster=20 squats, 20 lunges, 20 jump lunge, 10 jump squats

OTM 10
2 hang power clean no drop 155/95
10 double unders

Finisher
Tabata v sit hold
3 rds of couch stretch 20 sec