WOD 25/04/2016 Mon

25/4/2016, Monday




CrossFit Unit Training Program


Warm-Up


3 Rounds


3 Deadlifts(Mid Shin to Mid Thigh)
3 Power Cleans(From Mid Shin)
3 Push Jerk
(Increase Load After Each Round)


3 Rounds (Mobility)


5 Clean Sot Press
5 Snatch Sot Press
(Increase Load After Each Set)


Strength/Skills


Olympic Lift – Clean & Jerk Complex


Suggested: Find a Max in the complex
Power Clean + 3 Push Jerks
(8 Attempts)


Weighted Strict Pullup, Wide-Grip


9 Sets of 3 Reps(Fix Weight or Body Weight)


Bar Bell Rows


3 Sets of 8 Reps(Fix Load – 35% of Deadlift)


Workout Of The Day (WOD)


Bench Mark Girls – Grace


30 Clean & Jerks(62.5/45kg)





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 29/11/2013 Friday

CrossFit Unit Program – 29/11/2013, Friday

 
 

Warm Up & Mobility

 

Warm – Up

 

2 Rounds

5 Forward & Backward Floor Walks

7 Behind The Neck Pull Ups

10 Back Extension

8 Squat Jumps Splits

 
 

Strength/Skills

 

Bar Bell Rows

 

5 Sets Of 8 Reps

Increase Weight After Each Set

1 Mins Rest Between

 

AND

 

Ring Dips (Weighted/Assisted)

 

4 Sets Of 8

Increase Weight After Each Set

1 Mins Rest Between

 
 

Workout Of The Day (WOD)

 

‘Karen’

 

150 Wall Balls For Time (Cut Off 15 Mins)

(Scale In Height and Weight of Ball Deem Fit)

 

Proceed Straight into 75 Pull Ups / Ring Rows For Time

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 12/11/2013 Tueday

CrossFit Unit Program – 12/11/2013, Tueday

 
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Strength/Skills/Mobility & Movement

 Bar Bell Row

 

4 Sets Of 8 Reps

 

Increase Weight After Each Set (90 Sec to Perform Each Set)

 

Strict Press (Behind The Neck)

 

4 Sets Of 6 Reps

 

Increase Weight After Each Set (90 Sec to Perform Each Set)

 

Piston (Single Leg Squats) Practise

 

10 Mins

Workout Of The Day (WOD)

 

Kettle Bell Swings Down, Burpees Go Up (For Time)

 

Kettle Bell Swings

 

25 – 20 – 15 – 10 – 5

 

Burpees

 

5 – 10 – 15 – 20 – 25

 

 

Excel as Individuals, Grow in Unity