CrossFit Unit 14/05/2016 Saturday

14/5/2016, Saturday


CrossFit Unit Training Program


Warm-Up


200m Run
20 Air Squats
20 Ring Rows


Workout Of The Day (WOD)


Regional 2016 Event 3/4/5


Event 3
104 Wall Balls(20/14lb)
53 Pull Ups
Time Cap of 6 Mins


Rest 1 Min


Event 4
4 Round For Time
28 Pistons
15 Power Cleans(52.25/35kg)
Time Cap of 10 Mins


Rest 5 Min


Event 5
400m Run
40 GHD Sit Up
7 Deadlifts(183/124kg)
Time Cap of 16 Mins





We Decide Our Destiny

Excel as Individuals, Grow in Unity


Daily WOD 28/03/2014 FRIDAY

CrossFit Unit Program – 28/03/2014, Thursday

 
 

Warm – Up

 

2 Sets of 10 Side To Side Lunge

2 Sets of 10 Superman Extensions

2 Sets of 12 Push Ups

2 Sets of 10 Elevated Ring Rows

 
 

Strength/Skills

 

Front Squats

3 Sets Of 5 Reps

Work At 75% of M.E

 

Good Mornings

4 Sets Of 8 Reps

Fixed Weight

 

Weighted/Assisted Pull Ups OR Ring Dips

3 Sets of 4 Reps

Fixed Weights/Assistance

 
 

Workout Of The Day (WOD)

 

9 Mins AMREPS

 

20 Doubles / 60 Singles

 

5 Ring Muscle Ups/ 5 Pull Ups & 5 Ring Dips

 

10 Pistons(Alternate Legs,5 Each)

 
CrossFit Unit _20140328
 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity