WOD(workout of the day) Distinct CrossFit.com


Pick your poison (Time)

5rds
Complete the following in any order
200m run, 80 strokes on rower, 30 cal Airdyne, 2 rope climb, 200 mountain climbers, 50 rope slams, 40 plank to bridge, 30 toe to bar, bear crawl 40m, 20 get ups 15/10, 10 manmakers 20/16

Post time on board

Finisher
3rds 1 min per
Cross leg stretch IT band
Hamstring Single arm

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


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) Distinct CrossFit.com


Start Up
Mobility 5 Mins
KB Ab smash (1 min per side)
Lax Ball Trap Smash (1 min per side)
Band Hamstring Stretch (30 Sec per side
Then
10 PVC Pass Through
10 PVC Halo
10 PVC Front Squat

WOD
“Death By”
Front Squat Rx 95/65 Rx2 75/55
anything less than 10rounds= 400M per round

Mod see a coach for load

Burner
4min max reps (2 min per movement)
Toes 2 Bars
Burpees

Finisher
Stretch,Roll

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


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


Purdy ugly(Time)
Start up
2rds
400m run
10 burpees

W.O.D
5rds
10 toe to bar
20 double unders
200m run (If its too cold we will sub 5x40m gym sprints)

*40m = Top of ramp/orange rail to the cones at the end of the rig and back

Finisher
2rds
15 sec mod push up y hold
15 scap push ups
15 band pull a parts

WOD(workout of the day) Distinct Crossfit.com


13.4 open review(Reps)
Warmup
30 med ball clean to wallball (20/14)
20 pullups
10 k2e

MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk,
3 reps 3 Toes-to-bar
135 pound Clean and jerk,
6 reps 6 Toes-to-bar
135 pound Clean and jerk,
9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk,
15 reps
15 Toes-to-bar
135 pound Clean and jerk,
18 reps
18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN use 95# same rep scheme

Strength
Squat Clean 3×3 climb

Cool down
40 partner leg throwdowns