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

WOD(workout of the day) Distinct CrossFit.com


Don’t Drop The Ball(Timed)

WOD
For Time
800M Run W/Med Ball 20/14
25 Wall Balls 20/14
25 Walking Lunge W/Med Ball 20/14(2 Lunges =1 rep)
25 Wall Taps W/Med Ball 20/14
25 Situps W/Med Ball 20/14
800M Run W/Med Ball 20/14

Mod is a 400M Run

Finisher
Mobility 5-10 mins

WOD(workout of the day) Distinct CrossFit.com


Dark hole(Time-Rx2)

W.O.D
4rds
10 mutant makers 95/65
10 hspu
10 burpees
Then
30 KBS 70/53

Rx2
4rds
10 mutant maker 95/65
10 hspu w/abmat
10 burpees
Then
30 KBS 70/53

Mod-see coach for suggestions

Strength
Power Clean 5-3-1

Finisher
Tabata v sit hold

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


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


Heavy on the Amrap, with a light wod on the side(Time)

Start up
400m warm up run
3 rds
10 sec hamstring stretch
10 sec hurdler stretch
10 sec butterfly

Skill
Amrap 2
Double unders-no scale everyone attempts du’s for 2 minutes!

W.O.D
Amrap 3
Max rep Clean 205/115

Rest 3 mins

Amrap 2
KBS 70/55

Rest 2 mins

Amrap 1
Burpees

Rest 1 minute

W.O.D
2RFT
20 box jumps 24/20
1 rope climb
20 push ups

Strength
Bench 3×1

Finisher
Stretch/roll