Daily WOD 13/02/2014 THURSDAY

CrossFit Unit Program – 13/02/2014, Thursday

 
 

Warm Up & Mobility

 

2 Rounds

 

15 Kettlebell Swings

10 Kettlebell High Pulls

10 Kettlebell Presses

10 Kettlebell Lateral Twist

 
 

Strength/Skills

 

Deadlifts

 

3 Sets of 3 Reps

Work At 85% Of Max Effort

 

3 Sets of 10 Reps @ 50% of M.E

 
 

Workout Of The Day (WOD)

 

“Angie” Benchmark Girl’s WOD

 

For TIme

 

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 11/02/2014 TUESDAY

CrossFit Unit Program – 11/02/2014, Tuesday

 
 

Warm Up & Mobility

 

Warm – Up

 

200 Meters Run

25 Push Ups

200 Meters Run

15 Strict Pull Ups

200 Meters Run

35 Air Squats

\
 
 

Strength/Skills

 

Back Squats

 

3 Sets Of 3 Reps

Work At 85% of M.E

 
 

Ring Dips (Weighted/Assisted)

 

3 Sets Of 3 Reps

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

Clean & Jerk Max Effort

 

Execute as many reps, Obtain 1 Rep Max in 15 Mins

 
 

We Decide Our Destiny
Excel as Individuals, Grow in Unity

 
 

Daily WOD 10/02/2014 Monday

CrossFit Unit Program – 10/02/2014, Monday

 
 

Warm Up & Mobility

 

Warm – Up

 

Flight Simulator

 

Double Unders:5-10-15-20-25-20-15-10-5

 

Singles:15-30-45-60-75-60-45-30-15

 

Bar Straight Leg Deadlifts

 

30 Reps at Own Pace

 
 

Strength/Skills

 

Complete Shoulder To Overhead

 

Strict Press @75% of M.E

5 – 5 – 5

Push Press @75% of M.E

5 – 5 – 5

Push Jerk @75% of M.E

5 – 5 – 5

 
 

Workout Of The Day (WOD)

 

‘Karen’ Girl’s Benchmark

 

150 Wall Balls For Time

 

Proceed Immediately

 

125 Sit Ups For Time

 
 

Excel as Individuals, Grow in Unity