CrossFit Unit Program 28/12/2016 Wed

Training Program 28/12/2016 Wednesday


CrossFit Unit Training Program


Workout Of The Day (WOD)


Fantastic 10 (Individual WOD)


AMRAP 25


For time:


15 BJ (30″/24″)


10 Bar muscle-ups


20 KB snatches (1.5 pd)


20 Pistols, alternating


30 T2B


30 OHS (75)


40 GHD sit-ups


40 Cleans (20-lb. medicine ball)


50 Burpees


50 Double unders




Hydration and Recovery with Matt Chan





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 19/5/2016 Thursday

19/5/2016, Thursday


CrossFit Unit Training Program


Warm-Up


2 Rounds


5 Back Squat Jumps
20 Doubles/60 Singles


Medicine Ball Clean Practice


Strength/Skills


Ring Dip


Ring Dip : Max Rep


Workout Of The Day (WOD)


AMRAP 10: Double-Unders & Back Squats


Complete as many rounds as possible in 10 minutes of:
50 double-unders
135-lb. back squats, 10 reps


Rest 5 Mins


4 Rds: Wall Balls, Med Ball Cleans, Row


4 of 4-minute rounds of:


15 wall ball shots, 20-lb. ball to 12-foot target
30 medicine ball cleans, 20-lb. ball
Row for max calories





We Decide Our Destiny


Excel as Individuals, Grow in Unity