Program 16/02/2019 Saturday

Training Program 16/02/2019 Saturday Fun Team WOD


CrossFit Unit Training Program


For Reps


AMRAP 15


In teams of 2/3(Synchro)
15 Air Squats
10 Burpees
300 Meters Run


For Time


In teams of 3
To complete the below;


300 Doubles while Partner Deadlifts Hold (100kg) is performed.
Every 60 sec, swap athlete to perform Doubles.


Proceed into,
200 OH KB Swings while Partner Fireman/Piggyback Hold is performed.
Every 60 sec, swap athlete to perform OH KB Swings.


Proceed into,
100 HSPUs/Pike HSPUs while Partner Back Supporting Squat Hold is performed.
Every 60 sec, swap athlete to perform HSPUs/Pike HSPUs.


Greg Glassman: Off the Carbs, off the Couch





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Program 15/02/2019 Friday

Training Program 15/02/2019 Friday


CrossFit Unit Training Program


For Load


Hang Power Cleans


5 sets of 2 reps
Increase after each set
120 Sec Rest Between Work Sets


For Load


Push Presses(From Ground)


EMOM 5 (From Ground)
Push Press for load
5 sets of 3 reps
60 sec each set


Workout Of The Day (WOD)


For Reps


E2MO2M (10 Sets)
50 Doubles
As many burpees over box with remaining time.


94-Year-Old Embraces CrossFit, Healthy Living





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Program 27/04/2017 Thursday

Training Program 25/04/2017 Tuesday


CrossFit Unit Training Program


STRENGTH (German Volume)


Back Squats


5 Sets of 10 Reps
Fix Load
90 Sec Rest Between Work Sets


Banded Hamstring Curls


5 Sets of 10 Reps
Fix Load
90 Sec Rest Between Work Sets


Banded Leg Pull In


3 Sets of 15 Reps
Fix Load
60 Sec Rest Between Work Sets


Standing Bar Bell Calf Raises


3 Sets of 15 Reps
Fix Load
90 Sec Rest Between Work Sets


Workout Of The Day (WOD)


For Time


3 RFT
30 Cal. Row
15 Power Cleans (70/40kg)


CrossFit: Addressing Athletes’ Games Dreams





We Decide Our Destiny


Excel as Individuals, Grow in Unity