Daily WOD 04/04/2014 FRIDAY

CrossFit Unit Program – 4/04/2014, Friday

 
 

Warm – Up

 

5 Wall Walks With Push Ups

15 Close Stance Air Thrusters

15 Shoulder Stance Air Thrusters

15 Wide Stance Air Thrusters

 
 

Strength/Skills

 

Front Squats

 

5 Sets Of 3 Reps

Work At 80% of M.E

 

3 Sets Of 8 Reps

Work At 55% of M.E

 

Handstand Push Ups

EMOM: 5 Sets Of 5 Reps

 

Weighted/Assisted Pull Ups

4 Sets Of 4 Reps @ Fixed Assistance/Load

 
 

Workouts Of The Day (WOD)

 

3 Rounds For Time

 

15 Box Jumps

12 Ring Dips

9 Toes To Bar

6 Hang Snatch

3 Muscle Ups

 

Rest 5 Mins

 

10 Sets Of 10 Reps, Hand Released Push Ups

 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 03/04/2014 THURSDAY

CrossFit Unit Program – 03/04/2014, Thursday

 
 

Warm-Up For Both Strength/Skill & WOD Class

 

400m Run

20 Good Mornings

2 Sets Of 7 Pull Ups

2 Sets 0f 15 Sit Ups

 
 

Strength/Skills

 

Deadlifts

5 Sets Of 3 Reps

Work At 80% of M.E

4 Sets Of 8 Reps

Work At 55% of M.E

 

Overhead Squats

7 Sets Of 2 Reps

Work Towards 90% Snatch M.E

 
 

Workouts Of The Day (WOD)

 

EMOM 10Mins(Odd/Even)

 

Odd Min – 15 Kb Swings

 

Even Min – 25 Doubles/75 Singles

 

‘Karen’ For Time

 

150 WallBalls

 
 

Unified Goal

Unified Goal


 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 01/04/2014 TUESDAY

CrossFit Unit Program – 01/04/2014, Tuesday

 
 

Warm – Up For Both Strength/Skill & WOD Classes

 

20 Air Squats

10 KB Hip Rotation(Both Directions)

15 KB Swings

15 KB High Pulls

 
 

Strength/Skills

 

Back Squats

5 Sets Of 3 Reps

Work At 80% of M.E

 

4 Sets Of 8 @ 55% Of M.E

Work At 80% of M.E

 

Bar Bell Rows

6 Sets Of 5 Reps @ 40% of Deadlifts

 
 

Workout Of The Day (WOD)

 

Opens 14.5 For Time

 

21-18-15-12-9-6-3 Reps

 

Thrusters

Burpees

 

Rest 5 Mins

 

5 Rounds For Time

 

20 Hand Released Push Ups

200 Meters Sprint

10 Strict Pull Ups

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity