Daily WOD 21/01/2014 TUESDAY

CrossFit Unit Program – 21/01/2014, Tuesday

 
 

Warm Up & Mobility

 

Warm – Up

 

Kettle Bell Warm Ups

20 Side To Side Lunges

75 Singles(In Blocks Of 75) / 100 Doubles(In Blocks of 25)

 
 

Strength/Skills

 

Back Squats

 

For 7 Mins, Every Min, Perform 3 BackSquats

Work Towards 75% Of Max Effort

Increase Weight After Each Set

 
 

Ring Dips (Weighted/Assisted)

 

5 Sets Of 5 Reps

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

Mash Ups Partner WOD

 

8 min AMREP

20 Wall Balls

Max Weighted Sit Ups

 

Rest 3 Mins

 

8 min AMREP

10 Kettle Bell Snatches (Alternate Hands)

Max Shuttle Sprints (40meters)

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 16/11/2013 Saturday

CrossFit Unit Program – 16/11/2013, Saturday

 

Warm Up & Mobility

 

10 – 8 – 6 – 4 – 2 Reps

 

Push Ups

Sit Ups

Air Squats

Pull Ups

 

Strength/Skills

 

Olympic Strength

 

Strict Press

2222 (Work Towards 90%)

 

Push Press

2222 (Work Towards 90%)

 

Push Jerk

2222 (Work Towards 90%)

 

Kettle Bell Skill

 

Kettle Bell Snatch

 
 

Workout Of The Day (WOD)

 

10 Mins AMREPS

10 Kettle Bell Snatch (Alternate Hand)

10 Burpees

 

Rest 5 Mins

 

Optional – Sally Up, Sally Down (Back Squats)

 
 

Excel as Individuals, Grow in Unity