Daily WOD 18/03/2014 TUESDAY

CrossFit Unit Program – 18/03/2014, Tuesday

 
 

Mobility

 

60 Sec Squat Hold

8 Hip Rotation

60 Sec Squat Hold

8 Knees & Ankle Rotations

 

Warm – Up

 

5 Forwards Floor Walks

5 Forwards Floor Walks

10 Pull Ups

Close/Neutral/Wide Stance Push Ups (10 Each Stance)

Close/Neutral/Wide Stance Ar Squats (10 Each Stance)

 
 

Strength/Skills

 

Back Squats

 

5 Sets Of 5 Reps

Work At 70% of M.E

 

Back Rack Lunges

4 Sets Of 10 Reps (Alternate Leg) @ 50% of M.E

 

Ring Dips (Weighted/Assisted)

 

5 Sets Of 5 Reps

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

3 Rounds For Time

 

8 Deadlifts

10 Burpees

12 Toes To Bar

 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 08/02/2014 SATURDAY

CrossFit Unit Program – 08/02/2014, Saturday

 
 

Warm Up

 

10 Strict Pull Ups

20 Push Ups

10 Air Squats

Bear Complex: 7 Sets of 1 Reps(Increase Weight After Each Set)

 
 

Strength/Skills

 

Pull Ups (Weighted/Assisted)

 

EMOM: 7 Sets Of 3 Reps

 

Overhead Squats

 

5 Sets of 3 Reps

Increase weight after each Successful Set

 
 

Workouts Of The Day (WOD)

 

For Time

 

20 Heavy Thrusters & 20 Box Jumps

 

25 Thrusters, 25 Pull Ups & 20 Box Jumps

 

30 Light Thrusters, 30 Push Ups, 25 Pull Ups & 20 Box Jumps

 
 

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