Daily WOD 20/01/2014 Monday

CrossFit Unit Program – 20/01/2014, Monday

 
 

Warm Up & Mobility

 

Warm – Up

 

5 Floor Walk (Frontward/Backward)

10 Strict Pull Ups / 20 Ring Rows

20 Air Thrusters

2 Sets of 3 Reps – Bear Complex

Increase Weights After Each Set

 
 

Strength/Skills

 

Push Presses

 

For 7 Mins, Every Min, Perform 3 Push Presses

Work Towards 80% Of Max Effort

Increase Weight After Each Set

 
 

Pull Ups (Weighted/Assisted)

 

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

7 Mins Clean & Jerk Ladder

 

1 Clean & Jerk

1 Wall Walk Push Up

 

2 Clean & Jerk

2 Wall Walk Push Up

 

3th Clean & Jerk

3th Wall Walk Push Up

 

.

.

 

Nth Clean & Jerk

Nth Wall Walk Push Up

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 17/11/2013 Sunday

CrossFit Unit Program – 17/11/2013, Sunday

 
 

Warm Up & Mobility

 
 

Static Holds

 

Squat Hold (120 Sec)

Hand Stand Hold (60 Sec)

Bar Hang (60 Sec)

15 Hamstring Extensions

20 Air Thrusters

10 Pull Ups

 
 

Strength/Skills

 

Olympic Strength

 

Back Squats

5 Sets Of 5 Reps (5×5@78% Of RM)

 

Body Weights Training

Weighted / Assisted Pull Ups

5 Sets Of 3 Reps (5×3@Fixed Load)

 
 

Workout Of The Day (WOD)

 

Team WOD (Teams of 4)

400 Meters Run

400 Kettle Bell Swings

200 Wall Balls

400 Meters Overhead Medicine Ball Lunges

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 15/11/2013 Friday

CrossFit Unit Program – 15/11/2013, Friday

Warm Up & Mobility

2 Rounds

 

10 Burpees Squat Jumps

10 Push Ups Whirlpool

10 Single Ring Rows

10 Side Lunges

 
 

Strength/Skills

 

1. Front Squats

7 Sets Of 3 Reps

Every 60 Secs, Perform 3 Reps @ 78% of RM

 

2. Weighted / Assistance Pull Ups

7 Sets Of 3 Reps

Every 60 Secs, Perform 3 Reps @ Fixed Load

 
 

Workout Of The Day (WOD)

“Fran”

 

21 – 15 – 9

 

Thrusters

 

Pull Ups

 

Proceed to Perform 100 Plates Sit Ups (10/5Kg)  

 

Excel as Individuals, Grow in Unity