Daily WOD 20/03/2014 THURSDAY

CrossFit Unit Program – 20/03/2014, Thursday

 
 

Mobility

 

Wall Press, Head Through (20 Reps)

Straight Leg Swing (15 Each Leg)

Sideway Ankle Rotation (15 Each Ankle)

 

Warm – Up

 

Flight Simulator EMOM Ladder

10-20-30-40… Till Minute Runs Out

Double Unders

20-35-50-65-80-95… Till Minute Runs Out

Singles

 
 

Strength/Skills

 

Deadlift

 

5 Sets Of 5 Reps

Work At 70% of M.E

 

Overhead Squats

5 Sets Of 2 Reps Working Towards 65% Of Back Squats

 

Pull Ups (Weighted/Assisted)

 

5 Sets Of 3 Reps

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

30 On / 30 Off

 

5 Rounds : 30 Sec Max Wall Balls / 30 Sec Rest

5 Rounds : 30 Sec Max Pull Ups / 30 Sec Rest

5 Rounds : 30 Sec Max Box Jumps / 30 Sec Rest

 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 18/03/2014 TUESDAY

CrossFit Unit Program – 18/03/2014, Tuesday

 
 

Mobility

 

60 Sec Squat Hold

8 Hip Rotation

60 Sec Squat Hold

8 Knees & Ankle Rotations

 

Warm – Up

 

5 Forwards Floor Walks

5 Forwards Floor Walks

10 Pull Ups

Close/Neutral/Wide Stance Push Ups (10 Each Stance)

Close/Neutral/Wide Stance Ar Squats (10 Each Stance)

 
 

Strength/Skills

 

Back Squats

 

5 Sets Of 5 Reps

Work At 70% of M.E

 

Back Rack Lunges

4 Sets Of 10 Reps (Alternate Leg) @ 50% of M.E

 

Ring Dips (Weighted/Assisted)

 

5 Sets Of 5 Reps

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

3 Rounds For Time

 

8 Deadlifts

10 Burpees

12 Toes To Bar

 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 13/02/2014 THURSDAY

CrossFit Unit Program – 13/02/2014, Thursday

 
 

Warm Up & Mobility

 

2 Rounds

 

15 Kettlebell Swings

10 Kettlebell High Pulls

10 Kettlebell Presses

10 Kettlebell Lateral Twist

 
 

Strength/Skills

 

Deadlifts

 

3 Sets of 3 Reps

Work At 85% Of Max Effort

 

3 Sets of 10 Reps @ 50% of M.E

 
 

Workout Of The Day (WOD)

 

“Angie” Benchmark Girl’s WOD

 

For TIme

 

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

 
 

Excel as Individuals, Grow in Unity