Daily WOD 20/12/2013 Friday

CrossFit Unit Program – 20/12/2013, Friday

 
 

Warm Up & Mobility

 

Warm – Up

 

Wall Walk

1 – 2 – 3 – 4 – 5

Singles / Double Unders

50 – 40 – 30 – 20 – 10

Start From Zero If Unsuccessful

 
 

Strength/Skills

 

DeadLifts

 

5 Sets Of 5 Reps

Work Towards 75% Of Max Effort

Increase Weight After Each Set

 
 

Muscle Ups Transition Drills

 

False Grip Practice

First Pull Towards Ring

Muscle Ups Dips

 
 

Workout Of The Day (WOD)

 

Nasty Girl ‘Diane’

 

21 – 15 – 9 Reps

Deadlifts

 

Hand Stand Push Ups

 
 

CrossFit Mobility

CrossFit Unit Mobility


 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 19/12/2013 Thursday

CrossFit Unit Program – 19/12/2013, Thursday

 
 

Warm Up & Mobility

 

Warm – Up

 

400 Meters Jog

7 Wide Grip Pull Ups

15 Wide Stance Push Ups

7 Close Grip Pull Ups

15 Close Stance Push Ups

 
 

Strength/Skills

 

Good Mornings

 

4 Sets Of 8 Reps

Keep Weights Light

Increase Weight After Each Set

 
 

Front Squats

 

6 Sets Of 1 Reps

Work Towards 90% of M.E

Rest 90 Sec After Each Set

 
 

Workout Of The Day (WOD)

 

Hero WOD ‘DT’

 

12 Deadlifts

 

9 Hang Cleans

 

7 Push Jerks

 
 

Fun & Laughter

CrossFit Unit Goofing Around


 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 17/12/2013 Tuesday

Alternate Tyre Flips

CrossFit Unit Tyre Flips


CrossFit Unit Program – 17/12/2013, Tuesday

 
 

Warm Up & Mobility

 

Warm – Up

 

5 Wall Walks

10 Pull Ups

20 Squat Jumps

50 Snatch Hook Grip Hand Hip Extensions

50 Clean Hook Grip Hand Hip Extensions

 
 

Strength/Skills

 

Snatch Deadlifts

 

5 Sets Of 3 Reps

Increase Weight After Each Min

 

Rest 5 Mins

 
 

Workout Of The Day (WOD)

 

3 Men Unit WOD

 

75 Back Squats Each

Human Rack, Bar does not touch the Floor

 

50 Push Ups Each

Active Holds, 10 Sit Ups when Active Hold fails

 

25 Pull Ups Each

3 Burpees when dismount off the Bar till completion of Pull Ups

 
 

 
 

Excel as Individuals, Grow in Unity