Daily WOD 29/04/2014 TUESDAY

CrossFit Unit Program – 29/04/2014, Tuesday

 
 

Warm – Up For Both Strength/Skill & WOD Classes

 

Snatch Complex

5 Set With PVC Pipe: 3 Snatch Deadlifts – 3 Shrug High Pull – 3 Hang Snatch – 3 Snatch Drop

20 BarBell Deadlifts

15 BarBell Over Head Squats

10 Hang Snatch

 
 

Strength/Skills

 

Back Squats

EMOM 5 : 8 Reps

Work At 65% of M.E of Back Squats

 

Bar Front Racked Front Lunges

EMOM 4 : 10 Reps (Alternate Leg)

Work At 40% of M.E of Front Squats

 

Rope Climbs Or Towel Pulls

EMOM 5 : 1/5 Reps

 
 

Workouts Of The Day (WOD)

 

3 RFT

 

12 Squat Cleans

12 Toes 2 Bar

12 Burpees

 

Rest 10 Mins

 

3 Sets: 1 Min Per Station For Reps

 

Max Hand Released Push Ups

Max Sit Ups

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

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 08/02/2014 SATURDAY

CrossFit Unit Program – 08/02/2014, Saturday

 
 

Warm Up

 

10 Strict Pull Ups

20 Push Ups

10 Air Squats

Bear Complex: 7 Sets of 1 Reps(Increase Weight After Each Set)

 
 

Strength/Skills

 

Pull Ups (Weighted/Assisted)

 

EMOM: 7 Sets Of 3 Reps

 

Overhead Squats

 

5 Sets of 3 Reps

Increase weight after each Successful Set

 
 

Workouts Of The Day (WOD)

 

For Time

 

20 Heavy Thrusters & 20 Box Jumps

 

25 Thrusters, 25 Pull Ups & 20 Box Jumps

 

30 Light Thrusters, 30 Push Ups, 25 Pull Ups & 20 Box Jumps

 
 

Excel as Individuals, Grow in Unity