Daily WOD 01/09/2014 Monday

CrossFit Unit Program – 01/09/2014, Monday

 
 

Warm Up & Mobility

 

Warm – Up

 

3 Rounds @ Own Pace @ Weight

 

5 Clean’s First Pull | 5 Clean’s High Pull | 5 Push Jerks

 

Squat Jump into Lunge

 

2 Sets Of 8 Reps

 

 

Strength/Skills

Olympic Lifting Emphasis

 

Clean Complex

 

1 Power Clean | 1 Hang Clean | 1 Hang Squat Cleans

5 Sets of (1+1+1) Reps

Work Towards 85% Of Hang Cleans

 

Clean High Pull

 

5 sets of 2 Reps

Work towards 100% of Cleans

 
 

Workout Of The Day (WOD)

 

ODD & EVEN EMOM (14 Mins)

 

ODD Min : 10 Power Cleans(60/45kg)

 

EVEN Min : 10 Box Jumps(30/24inch)

 
 

Porkie & Jon In 400Kg Fury !

Porkie & Jon In 400Kg Fury !


 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 29/08/2014 FRIDAY

CrossFit Unit Program – 29/08/2014, Friday

 

Dennis & SGT VINCE grinding out work !

Dennis & SGT VINCE grinding out work !


 

Warm – Up

 

400 Meters Jog

10 Pull Ups

20 Alternate Leg Lunges

 
 

Strength/Skills

Strength Emphasis

 

Hand Stand Push Ups

5 Sets Of 5 Reps

Work with Deficit or Positives

 

Ring Pulls

5 Sets of 8 Reps

Scale accordingly

 
 

Workouts Of The Day (WOD)

 

Team WOD (4 Per Team)

 

Station 1 : 50 Deadlifts Each (3/4 Body Weight)

Station 2 : 50 Hand Released Push Ups Each

Station 3 : 50 Wall Balls Each

 

Each team will have 2 bars & 2 medicne balls, 2 person working at a time and only when the first 2 person completes 50 Deadlifts each next 2 members can work on Deadlifts, proceed to Station 2, repeat the same for Stations 2 and proceed to Station 3.

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 28/08/2014 THURSDAY

CrossFit Unit Program – 28/08/2014, Thursday

 

Sam wheel barrow with Rhea !

Sam wheel barrow with Rhea !


 

Warm-Up

 

Wrist Cirles – 10 Rotations Both Directions

Elbow Circles – 10 Rotations Both Directions

Over & Back – 10 Front and Back Swings

Arm/Shoulder Rotation – 10 Rotations Both Directions

Triceps Stretch Bendsides – 10 Bends Left & Right

Good Mornings – 12 Extensions

Air Squats – 20 Reps

 
 

Strength/Skills

Olympic Weightlifting Emphasis

 

Snatch Complex

 

1 Power Snatch + 2 Overhead Squats

5 Set of (1+2) Reps

Work Towards 80% of M.E

 

Front Squats

 

5 Sets of 2 Reps

Work Towards 85% of M.E

 
 

Workouts Of The Day (WOD)

 

Partner WOD

 

3 Sets(AMREPS) : 3 Mins Each

 

7 Kettle Bell Swings
 

7 Kettle Bell Squats

 

7 Burpees

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity