Daily WOD 04/02/2014 TUESDAY

CrossFit Unit Program – 04/02/2014, Tuesday

 
 

Warm Up & Mobility

 

Warm – Up

 

200 Meters Run

20 Push Ups

200 Meters Run

12 Strict Pull Ups

200 Meters Run

30 Air Squats

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Strength/Skills

 

Back Squats

 

3 Sets Of 5 Reps

Work At 80% of M.E

3 Set Of 8 Reps @ 60% of M.E

 
 

Ring Dips (Weighted/Assisted)

 

3 Sets Of 5 Reps

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

‘ WOD CFG OPEN 11.3’

 

Complete as many rounds and reps as possible in 5 minutes

 

Squat Clean & Jerk (75kg/50kg)

 

Rest 3 Mins, Repeat Once More

 
 

CrossFit Unit Outdoors

CrossFit Unit Partner WOD
Outdoors


 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 25/01/2014 SATURDAY

CrossFit Unit Program – 25/01/2014, Saturday

 
 

Warm Up & Mobility

 

Warm – Up

 

Shoulder & Ankle Mobility

15 Close, 15 Shoulder Wide & 15 Wide Stance Air Squats

10 Close, 10 Shoulder Wide & 10 Wide Stance Push Ups

5 Close, 5 Shoulder Wide & 5 Wide Grip Pull Ups

10 Tuck Jumps

 
 

Strength/Skills

 

Handstand / HSPU Practice

 

10 Mins

 

Strict Press

 

5 Sets Of 5 Reps

All 5 Sets at 65% of M.E

10 Mins To Complete

 
 

Workout Of The Day (WOD)

 

Regional 2011 Team Chipper

 

For Time or Complete in 30 Mins:

 

In Teams of 4, Only two athlete may be working at a time (1 male & 1 female).

All pull-ups must be completed before the Double Unders,all the Double-unders before the Kettle Bell Swings, and all the Double-Unders before the Overhead Squats.

 

250 Pull-ups

250 Double-unders / 750 Singles

250 Kettle Bell Swings

250 Overhead squats

 

CrossFit WOD Open's 11.2

CrossFit Unit WOD


 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 23/01/2014 THURSDAY

CrossFit Unit Program – 23/01/2014, Thursday

 
 

Warm Up & Mobility

 

Warm – Up

 

20 Plate Shoulder Presses

20 Frontward Lunges & 20 Backward Lunges

10 Deck Squats

30 Bar Deadlifts

 

Repeat Once

 
 

Strength/Skills

 

Deadlifts

 

For 7 Mins, Every Min, Perform 3 Deadlifts

Work Towards 75% Of Max Effort

Increase Weight After Each Set

 
 

Kipping Pull Ups

 

10 Mins Practice

 

Workout Of The Day (WOD)

 

2011 CrossFit Games Open 11.1

 

Complete as many rounds and reps as possible in 10 minutes of:

 

30 Double-unders

15 Power snatches (35kg/25kg)

 

CrossFit  Cleans Practice

CrossFit Unit Olympic Weight Lifting


 
 

Excel as Individuals, Grow in Unity