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

 
 

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 28/03/2014 FRIDAY

CrossFit Unit Program – 28/03/2014, Thursday

 
 

Warm – Up

 

2 Sets of 10 Side To Side Lunge

2 Sets of 10 Superman Extensions

2 Sets of 12 Push Ups

2 Sets of 10 Elevated Ring Rows

 
 

Strength/Skills

 

Front Squats

3 Sets Of 5 Reps

Work At 75% of M.E

 

Good Mornings

4 Sets Of 8 Reps

Fixed Weight

 

Weighted/Assisted Pull Ups OR Ring Dips

3 Sets of 4 Reps

Fixed Weights/Assistance

 
 

Workout Of The Day (WOD)

 

9 Mins AMREPS

 

20 Doubles / 60 Singles

 

5 Ring Muscle Ups/ 5 Pull Ups & 5 Ring Dips

 

10 Pistons(Alternate Legs,5 Each)

 
CrossFit Unit _20140328
 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity