Daily WOD 29/11/2013 Friday

CrossFit Unit Program – 29/11/2013, Friday

 
 

Warm Up & Mobility

 

Warm – Up

 

2 Rounds

5 Forward & Backward Floor Walks

7 Behind The Neck Pull Ups

10 Back Extension

8 Squat Jumps Splits

 
 

Strength/Skills

 

Bar Bell Rows

 

5 Sets Of 8 Reps

Increase Weight After Each Set

1 Mins Rest Between

 

AND

 

Ring Dips (Weighted/Assisted)

 

4 Sets Of 8

Increase Weight After Each Set

1 Mins Rest Between

 
 

Workout Of The Day (WOD)

 

‘Karen’

 

150 Wall Balls For Time (Cut Off 15 Mins)

(Scale In Height and Weight of Ball Deem Fit)

 

Proceed Straight into 75 Pull Ups / Ring Rows For Time

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 28/11/2013 Thursday

CrossFit Unit Program – 28/11/2013, Thursday

 
 

Chalk On

Olympic Lift Chalk On


 
 

Warm Up & Mobility

 

Mobility

 

Elbow Mobility

 

Warm – Up

 

2 Rounds

 

15 Medicine Ball Overhead Sit Ups

10 Wall Balls

10 Medicine Ball Push Ups

10 Ankle Grip Medicine Ball Pull Ups

 
 

Strength/Skills

 

Clean’s High Pull

 

2 – 2 – 2 – 2 – 2 – 2 (6 Sets Of 2 Reps)

Increase Weight After Each Set

 

AND

 

Split Jerk

 

2 – 2 – 2 – 2 – 2(5 Sets of 2 Reps)

Increase Light Weights After Each Set

 
 

Workout Of The Day (WOD)

 

For Time

 

Odd & Even Min(14 Mins)

 

Odd Min – 3 Clean & Split Jerk

 

Even Min – 1 Rope Ascent / 3 Rope Climbs

 

Fixed Load & Reps Throughout 14 mins

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 26/11/2013 Tuesday

CrossFit Unit Program – 26/11/2013, Tuesday

 
 

Living Well

CrossFit Living Well


 
 

Warm Up & Mobility

 

Warm – Up

 

Bear Complex

3 Sets of 3 Reps

Increase Weights After Each Set

 
 

Strength/Skills

 

Snatch Deadlift

 

2 – 2 – 2 – 2 – 2 – 2 – 2 (7 Sets Of 2 Reps)

Increase Weight After Each Set

 

OR

 

Snatch Balance

 

1 – 1 – 1 – 1 – 1 – 1 – 1 (7 Sets Of 1 Rep)

Increase Weight After Each Set

 
 

Workout Of The Day (WOD)

 

‘Isabel’

 

30 Snatches For Time

 

Proceed Straight to 30 Body Weight Back Squats Without Rack.

 
 

Excel as Individuals, Grow in Unity