Daily WOD 19/09/2014 FRIDAY

CrossFit Unit Program – 19/09/2014, Friday

 

Warm – Up

 

5 Forward & Backward Floor Walks

10 Deck Squats

10 Reverse Bridge

 
 

Strength/Skills

Gymnastics Strength Emphasis

 

Skin The Cat

4 Sets Of 2 Reps

 

Front Pulls

4 Sets of 3 Reps

 

Back Lever

4 Sets of 3 Reps

 

Muscle Ups Negative

4 Sets of 3 Reps

 

Incline Rings Flys

3 Sets of 3 Reps

 

Workouts Of The Day (WOD)

 

Benchmark Girl: Karen

 

150 Wall Balls

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 03/04/2014 THURSDAY

CrossFit Unit Program – 03/04/2014, Thursday

 
 

Warm-Up For Both Strength/Skill & WOD Class

 

400m Run

20 Good Mornings

2 Sets Of 7 Pull Ups

2 Sets 0f 15 Sit Ups

 
 

Strength/Skills

 

Deadlifts

5 Sets Of 3 Reps

Work At 80% of M.E

4 Sets Of 8 Reps

Work At 55% of M.E

 

Overhead Squats

7 Sets Of 2 Reps

Work Towards 90% Snatch M.E

 
 

Workouts Of The Day (WOD)

 

EMOM 10Mins(Odd/Even)

 

Odd Min – 15 Kb Swings

 

Even Min – 25 Doubles/75 Singles

 

‘Karen’ For Time

 

150 WallBalls

 
 

Unified Goal

Unified Goal


 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 10/02/2014 Monday

CrossFit Unit Program – 10/02/2014, Monday

 
 

Warm Up & Mobility

 

Warm – Up

 

Flight Simulator

 

Double Unders:5-10-15-20-25-20-15-10-5

 

Singles:15-30-45-60-75-60-45-30-15

 

Bar Straight Leg Deadlifts

 

30 Reps at Own Pace

 
 

Strength/Skills

 

Complete Shoulder To Overhead

 

Strict Press @75% of M.E

5 – 5 – 5

Push Press @75% of M.E

5 – 5 – 5

Push Jerk @75% of M.E

5 – 5 – 5

 
 

Workout Of The Day (WOD)

 

‘Karen’ Girl’s Benchmark

 

150 Wall Balls For Time

 

Proceed Immediately

 

125 Sit Ups For Time

 
 

Excel as Individuals, Grow in Unity