Daily WOD 01/02/2014 SATURDAY

CrossFit Unit Program – 01/02/2014, Saturday

 
 

Warm Up

 

10 Behind Neck Strict Pull Ups

20 Elevated Push Ups

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

20 Sit Ups

10 Tuck Jumps

 
 

Strength/Skills

 

Snatch Complex

 

2 Snatch Deadlifts – 1 Hang Snatch – 1 Squat Snatch

 

Please only perform 7 Sets Of 1 Snatch Complex

Increase weight after each successful Snatch Complex

 
 

Workouts Of The Day (WOD)

 

Partner WOD (Tyre Flips)

 

Each Min, Perform 2 Tyre Flips

 
 

Rest 2 Mins

 

Individual WOD (Bear Complex Ladder & Singles/Doubles)

 

2 Bear Complex & 5 Doubles/15 Singles

 

4 Bear Complex & 10 Doubles/30 Singles

 

6 Bear Complex & 15 Doubles/45 Singles

 

8 Bear Complex & 20 Doubles/60 Singles

 

.

 

.

 

.

 

Nth Bear Complex & Nth Doubles/Nth X Nth Singles

 

Till 10 Mins is Up

 

CrossFit Unit Front Squats

CrossFit Unit Strength 5×5 Cycle


 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 21/01/2014 TUESDAY

CrossFit Unit Program – 21/01/2014, Tuesday

 
 

Warm Up & Mobility

 

Warm – Up

 

Kettle Bell Warm Ups

20 Side To Side Lunges

75 Singles(In Blocks Of 75) / 100 Doubles(In Blocks of 25)

 
 

Strength/Skills

 

Back Squats

 

For 7 Mins, Every Min, Perform 3 BackSquats

Work Towards 75% Of Max Effort

Increase Weight After Each Set

 
 

Ring Dips (Weighted/Assisted)

 

5 Sets Of 5 Reps

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

Mash Ups Partner WOD

 

8 min AMREP

20 Wall Balls

Max Weighted Sit Ups

 

Rest 3 Mins

 

8 min AMREP

10 Kettle Bell Snatches (Alternate Hands)

Max Shuttle Sprints (40meters)

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 15/12/2013 Sunday

CrossFit Unit Program – 15/12/2013, Sunday

 
 

CrossFit WOD Training

CrossFit Unit Training


 
 

Warm Up & Mobility

 

Warm – Up

 

30 Partner Sit Ups Together

20 Partner Clapping Push Ups

 
 

Strength/Skills

 

Back Squats

 

5 Sets Of 3 Reps

Work Towards 78 % of M.E

Rest 90 Sec After Each Set

 
 

Workout Of The Day (WOD)

 

5 Rounds For Time

 

15 Wall Balls

15 Air Squats

100 Meters Sprint

10 Strict Pull Ups

 
 

Excel as Individuals, Grow in Unity