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

 
 

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

 
 

Strength/Skills

 

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