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




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


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




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