CrossFit Unit Program 11/03/2017 Saturday

Training Program 11/03/2017 Saturday/strong>


CrossFit Unit Training Program


Workout Of The Day (WOD)

In Teams of 4 (2 male 2 female)


To Complete(total)


300 Back squat (Rx:60/40kg) (Scaled:40/30kg)


200 Pull-ups


100 STO (Rx:40/30kg) (Scaled:20/15kg)


300 Back squat (60/40kg) (Scaled:40/30kg)


200 Push-ups


300 OHS(20/15kg)


In this training, the objective is to complete the above work capacity, at all times, 1 male & 1 female working.


CrossFit: Corporate Team Building





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit Program 04/03/2017 Sat

Training Program 04/03/2017 Sat/strong>


CrossFit Unit Training Program


Workout Of The Day (WOD)


Three rounds of:


• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)


In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


CrossFit, A Better ER Nurse: Natalie Borek





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit Program 03/03/2017 Fri

Training Program 03/03/2017 Friday


CrossFit Unit Training Program


STRENGTH/SKILL


Deadlift for load:


#1: 2 reps @ 80%
#2: 2 reps @ 85%
#3: 2 reps @ 90%


Workout Of The Day (WOD)


Three rounds of:


• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)


In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


CrossFit: The Push Jerk





We Decide Our Destiny


Excel as Individuals, Grow in Unity