Daily WOD 11/02/2014 TUESDAY

CrossFit Unit Program – 11/02/2014, Tuesday

 
 

Warm Up & Mobility

 

Warm – Up

 

200 Meters Run

25 Push Ups

200 Meters Run

15 Strict Pull Ups

200 Meters Run

35 Air Squats

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Strength/Skills

 

Back Squats

 

3 Sets Of 3 Reps

Work At 85% of M.E

 
 

Ring Dips (Weighted/Assisted)

 

3 Sets Of 3 Reps

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

Clean & Jerk Max Effort

 

Execute as many reps, Obtain 1 Rep Max in 15 Mins

 
 

We Decide Our Destiny
Excel as Individuals, Grow in Unity

 
 

Daily WOD 10/02/2014 Monday

CrossFit Unit Program – 10/02/2014, Monday

 
 

Warm Up & Mobility

 

Warm – Up

 

Flight Simulator

 

Double Unders:5-10-15-20-25-20-15-10-5

 

Singles:15-30-45-60-75-60-45-30-15

 

Bar Straight Leg Deadlifts

 

30 Reps at Own Pace

 
 

Strength/Skills

 

Complete Shoulder To Overhead

 

Strict Press @75% of M.E

5 – 5 – 5

Push Press @75% of M.E

5 – 5 – 5

Push Jerk @75% of M.E

5 – 5 – 5

 
 

Workout Of The Day (WOD)

 

‘Karen’ Girl’s Benchmark

 

150 Wall Balls For Time

 

Proceed Immediately

 

125 Sit Ups For Time

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 09/02/2014 SUNDAY

CrossFit Unit Program – 09/02/2014, Sunday

 
 

Warm Up

 

10 Behind Neck Strict Pull Ups

20 Push Ups

10 Air Squats

Thrusters: 6 Sets of 2 Reps(Increase Weight After Each Set)

 
 

Strength/Skills

 

Clean Complex

 

1 Hang Clean – 3 Jerks

 

Please only perform 7 Sets Of 1 Clean Complex

Increase Weight after each Successful Clean Complex

 
 

Workout Of The Day (WOD)

 

Work Capacity Challenge

 

3 Rounds For Rep, 3 Mins Each Round & 1 Min Rest Between

 

Mandatory Work: 5 Deadlifts & 15 Burpees (Proceed To Score Reps)

 

1st Round: As Many Wall Balls

 

2nd Round: As Many Sit Ups

 

3rd Round: 40 Meters Shuttle Run

 
 

Excel as Individuals, Grow in Unity