Daily WOD 31/03/2014 MONDAY

CrossFit Unit Program – 31/03/2014, Monday

 
 

Warm – Up

 

10 Deck Squats

10 Wide Grip Pull Ups

20 Flat Back Torso/Leg Twist

15 Tuck Jumps

 
 

Strength/Skills

 

Strict Press

5 Sets Of 5 Reps

Work At 80% of M.E

 

Power Cleans High Pull

6 Sets Of 2 Reps Working Towards 90% Of Cleans

 

Push Presses

EMOM: 4 Sets of 8 @ 55% Of M.E Push Press

 
 

Workout Of The Day (WOD)

 

8 Mins AMREPS

 

5 Hand Stand Push Ups / 10 Box Hand Stand Push Ups

&

5 Squat Cleans @ 70% of M.E

 
 

 Harder & Luckier


Harder & Luckier


 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 20/03/2014 THURSDAY

CrossFit Unit Program – 20/03/2014, Thursday

 
 

Mobility

 

Wall Press, Head Through (20 Reps)

Straight Leg Swing (15 Each Leg)

Sideway Ankle Rotation (15 Each Ankle)

 

Warm – Up

 

Flight Simulator EMOM Ladder

10-20-30-40… Till Minute Runs Out

Double Unders

20-35-50-65-80-95… Till Minute Runs Out

Singles

 
 

Strength/Skills

 

Deadlift

 

5 Sets Of 5 Reps

Work At 70% of M.E

 

Overhead Squats

5 Sets Of 2 Reps Working Towards 65% Of Back Squats

 

Pull Ups (Weighted/Assisted)

 

5 Sets Of 3 Reps

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

30 On / 30 Off

 

5 Rounds : 30 Sec Max Wall Balls / 30 Sec Rest

5 Rounds : 30 Sec Max Pull Ups / 30 Sec Rest

5 Rounds : 30 Sec Max Box Jumps / 30 Sec Rest

 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 11/02/2014 TUESDAY

CrossFit Unit Program – 11/02/2014, Tuesday

 
 

Warm Up & Mobility

 

Warm – Up

 

200 Meters Run

25 Push Ups

200 Meters Run

15 Strict Pull Ups

200 Meters Run

35 Air Squats

\
 
 

Strength/Skills

 

Back Squats

 

3 Sets Of 3 Reps

Work At 85% of M.E

 
 

Ring Dips (Weighted/Assisted)

 

3 Sets Of 3 Reps

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

Clean & Jerk Max Effort

 

Execute as many reps, Obtain 1 Rep Max in 15 Mins

 
 

We Decide Our Destiny
Excel as Individuals, Grow in Unity