Daily WOD 07/02/2014 FRIDAY

CrossFit Unit Program – 07/02/2014, Friday

 
 

Warm Up & Mobility

 

Warm – Up

 

7 Wall Walks

20 Bar Bell Rows

25 Close Stance Air Squats

10 Strict Presses

 
 

Strength/Skills

 

Front Squats

 

Warm up sufficiently before starting the above

3 Sets of 5 Reps @ 80%

2 Sets of 8 Reps @50%

Rest sufficiently between each set

 
 

Speed Snatch Drills

 

Hang Snatch focusing on speed of movement

2 Sets of 2 Reps @ 40%

2 Sets of 2 Reps @ 50%

2 Sets of 2 Reps @ 55%

 
 

Workout Of The Day (WOD)

 

Kettlebell Swings Meets Burpees

 

Complete as fast as possible

 

25 – 20 – 15 – 10 – 5

Kettlebell Swings

5- 10 – 15- 20 – 25

Burpees

 
 

Tyre Flips EMOM 8

CrossFit Unit Partner Tyre Flips


 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 6/02/2014 THURSDAY

CrossFit Unit Program – 6/02/2014, Thursday

 
 

Warm Up & Mobility

 

2 Rounds

 

20 Plate Twist (10/5kg)

8 Behind The Neck Strict Pull Ups

10 Deck Squats

15 Push Ups

 
 

Strength/Skills

 

Deadlifts

 

3 Sets of 5 Reps

Work At 80% Of Max Effort

 

2 Sets of 8 Reps

Work At 50% Of Max Effort

 
 

Push Press

 

EMOM: 5 Sets of 8 Reps

Work At 40% Of Max Effort

 

Workout Of The Day (WOD)

 

CrossFit Unit WOD CFG OPEN 11.5

 

Complete as many rounds and reps as possible in 15 minutes of:

 

5 Power cleans (65/45kg)

10 Toes to bars

15 Wall balls

 
 

Squat Hold Challenge(Squat Hold @Mt. Bromo)

CrossFit Unit Squat Challenge 1


 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 04/02/2014 TUESDAY

CrossFit Unit Program – 04/02/2014, Tuesday

 
 

Warm Up & Mobility

 

Warm – Up

 

200 Meters Run

20 Push Ups

200 Meters Run

12 Strict Pull Ups

200 Meters Run

30 Air Squats

\
 
 

Strength/Skills

 

Back Squats

 

3 Sets Of 5 Reps

Work At 80% of M.E

3 Set Of 8 Reps @ 60% of M.E

 
 

Ring Dips (Weighted/Assisted)

 

3 Sets Of 5 Reps

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

‘ WOD CFG OPEN 11.3’

 

Complete as many rounds and reps as possible in 5 minutes

 

Squat Clean & Jerk (75kg/50kg)

 

Rest 3 Mins, Repeat Once More

 
 

CrossFit Unit Outdoors

CrossFit Unit Partner WOD
Outdoors


 
 

Excel as Individuals, Grow in Unity