Daily WOD 28/03/2014 FRIDAY

CrossFit Unit Program – 28/03/2014, Thursday

 
 

Warm – Up

 

2 Sets of 10 Side To Side Lunge

2 Sets of 10 Superman Extensions

2 Sets of 12 Push Ups

2 Sets of 10 Elevated Ring Rows

 
 

Strength/Skills

 

Front Squats

3 Sets Of 5 Reps

Work At 75% of M.E

 

Good Mornings

4 Sets Of 8 Reps

Fixed Weight

 

Weighted/Assisted Pull Ups OR Ring Dips

3 Sets of 4 Reps

Fixed Weights/Assistance

 
 

Workout Of The Day (WOD)

 

9 Mins AMREPS

 

20 Doubles / 60 Singles

 

5 Ring Muscle Ups/ 5 Pull Ups & 5 Ring Dips

 

10 Pistons(Alternate Legs,5 Each)

 
CrossFit Unit _20140328
 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 27/03/2014 THURSDAY

CrossFit Unit Program – 27/03/2014, Thursday

 
 

Warm – Up

 

20 Close Stance Air Squats

Parallettes Practise(10 Mins)

2 Sets Of 7 Pull Ups

200 Meters Long Stride (4 Sets)

 
 

Strength/Skills

 

Deadlifts

3 Sets Of 5 Reps

Work At 75% of M.E

 

Complex Complex

Hook Grip Deadlift + Hang Hip Extension + Power Clean

7 Sets Of 1 Rep Working Towards 80%

 

Push Jerk

5 Sets Of 1 Rep Working@70%

 
 

Workout Of The Day (WOD)

 

1 Round For Time

 

30 Hang Cleans

 

30 Wall Balls

 

30 Toes 2 Bar

 

30 Burpees

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 25/03/2014 TUESDAY

CrossFit Unit Program – 25/03/2014, Tuesday

 
 

Warm – Up

 

20 Bar Good Mornings

10 Bar Shoulder To Shoulders

10 Barbell Rows

10 Bar Front Squats

 
 

Strength/Skills

 

Back Squats

 

3 Sets Of 5 Reps

Work At 75% of M.E

 

Snatch Complex

Snatch Deadlift + Hang Hip Extension + Hang Snatch

7 Sets Of 1 Rep Working Towards

 
 

Workout Of The Day (WOD)

 

3 Rounds For Time

 

10-8-6-4-2 Reps

 

Front Rack Lunges

Pull ups /p>
 
 

CrossFit Unit Pop Art

CrossFit Unit – Always Trying


 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity