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 16/12/2013 Monday

CrossFit Unit Program – 16/12/2013, Monday

 
 

CrossFit Unit Olympic Lifting

CrossFit Unit
Olympic Lifting
Clean & Jerk


 
 

Warm Up & Mobility

 

Warm – Up

 

At Own’s Pace

 

Pull Up Bar Hang

Group Plank Hold

Handstand / Pike Hold

10 Forwards Floor Walks

10 Backwards Floor Walks

 
 

Strength/Skills

 

15 Mins Of Power Cleans & Jerks

 

Rolling Clean & Jerks

 

Perform 1 Clean & Jerk one after another.

Increase Weight After Each Min

Execute Till Last Man Standing

 

Rest 3 Mins

 
 

Workout Of The Day (WOD)

 

9 Mins AMREPS

 

5 Burpees

7 Shoulder to Overhead

9 Toes To Bar

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 13/12/2013 Friday

CrossFit Unit Program – 13/12/2013, Friday

 
 

CrossFit Unit Singapore

CrossFit Unit
Excel Ss Individuals
Grow In Unity


 
 

Warm Up & Mobility

 

Warm – Up

 

 

7 Behind Neck Pull Ups

15 Air Thrusters/p>

10 Shoulder to Shoulder

10 Leg Raises

 
 

Strength/Skills

 

Strict Press

 

5 Sets Of 3 Reps Working Towards 80% of Mex Rep

Increase Weight After Each Set

90 Sec Rest Between

 

Good Morning

 

6 Sets of 5

Increase Weight After Each Set

1 Mins Rest Between

 

 
 

Workout Of The Day (WOD)

 

10 – 1 – 10 Reps

 

Pull Ups

 

Ring Dips

Box Jumps

 
 

Excel as Individuals, Grow in Unity