Daily WOD 28/04/2014 MONDAY

CrossFit Unit Program – 28/04/2014, Monday

 
 

Warm – Up

 

Jump Ropes Flight Simulator

Singles:30-60-90-120-90-60-30

Doubles:10-20-30-40-30-20-10

 

Each set can only be accumlated twice.

 
 

Strength/Skills

 

Strict Press

EMOM 5 : 5 Reps

Work @ 65% of M.E For Strict Press

 

Push Press

EMOM: 5 Sets Of 3 Reps

Work @ 70% of M.E for Push Press

 

Push Jerks

EMOM: 5 Sets Of 1 Reps

Work @ 75% of M.E for Push Jerk

 

Hand Stand Hold

4 Sets: 60sec/50sec/40sec/30sec

Rest 1 Min Between

 
 

Workout Of The Day (WOD)

 

Hand Stand Push Ups & Jump Over Box

10-1 Reps For Time

Hand Stand Push Ups

Jump Over/Step Over Box

 
 

Rest 5 Mins

 

Wall Balls & Pull Ups Intervals(10Mins)

Odd Min: 20 Wall Balls

Even Min: 15 Pull Ups

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 08/04/2014 TUESDAY

CrossFit Unit Program – 08/04/2014, Tuesday

 
 

Warm – Up For Both Strength/Skill & WOD Classes

 

15 Superman Extension

20 Air Squats

20 Flat Back Torso Twist

2 Sets Of 8 Pull Ups

 
 

Strength/Skills

 

Back Squats

3 Sets Of 3 Reps

Work At 85-90% of M.E

 

3 Sets Of 6 @ 65% Of M.E

 

Handstand Push Ups

EMOM 6: 5 Reps

 

Weighted Standing Plate Twist

EMOM 8: 10 Reps

 

Workout Of The Day (WOD)

 

Box Jumps & KB Swings Ladder

 

AMREPs 12 Ladder

 

Kettle Swings: 3-6-9-12-15-18-21…

Box Jumps: 3-6-9-12-15-18-21….

 

Rest 5 Mins

 

3: 1 Min Rounds For Reps

 

Max Pull Ups

Max Push Ups

Max Air Squats

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 07/04/2014 MONDAY

CrossFit Unit Program – 07/04/2014, Monday

 
 

Warm – Up

 

Flight Simulator

Singles Accumulative: 15-30-45-60-45-30-15

Doubles Accumulative: 10-20-30-40-30-20-10

 

10 Shoulder To Shoulder

 
 

Strength/Skills

 

Strict Press

3 Sets Of 3 Reps

Work At 85-90% of M.E

 

Toes To Bar

EMOM: 5 Sets Of 8 Reps

 

Push Jerks

EMOM: 4 Sets of 3 @ 65% Of M.E Push Jerks

 
 

Workout Of The Day (WOD)

 

Partner WODs(15 Mins AMREPS Ladder

Power Cleans: 3-6-9-12-15-18-21…..

Chest To Bar: 3-6-9-12-15-18-21…..

 

Both partners using same weight for power cleans, one doing power cleans, the other latter.

Switch over then both are done, the one who finishes first stay waits in a plank position

 

Rest 10 Mins(WOD)

 

Box Jumps

EMOM: 6 Sets Of 10 Reps

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 

Balance In Motion

CrossFit Unit – Balancing Focus