Daily WOD 18/03/2014 TUESDAY

CrossFit Unit Program – 18/03/2014, Tuesday

 
 

Mobility

 

60 Sec Squat Hold

8 Hip Rotation

60 Sec Squat Hold

8 Knees & Ankle Rotations

 

Warm – Up

 

5 Forwards Floor Walks

5 Forwards Floor Walks

10 Pull Ups

Close/Neutral/Wide Stance Push Ups (10 Each Stance)

Close/Neutral/Wide Stance Ar Squats (10 Each Stance)

 
 

Strength/Skills

 

Back Squats

 

5 Sets Of 5 Reps

Work At 70% of M.E

 

Back Rack Lunges

4 Sets Of 10 Reps (Alternate Leg) @ 50% of M.E

 

Ring Dips (Weighted/Assisted)

 

5 Sets Of 5 Reps

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

3 Rounds For Time

 

8 Deadlifts

10 Burpees

12 Toes To Bar

 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 11/02/2014 TUESDAY

CrossFit Unit Program – 11/02/2014, Tuesday

 
 

Warm Up & Mobility

 

Warm – Up

 

200 Meters Run

25 Push Ups

200 Meters Run

15 Strict Pull Ups

200 Meters Run

35 Air Squats

\
 
 

Strength/Skills

 

Back Squats

 

3 Sets Of 3 Reps

Work At 85% of M.E

 
 

Ring Dips (Weighted/Assisted)

 

3 Sets Of 3 Reps

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

Clean & Jerk Max Effort

 

Execute as many reps, Obtain 1 Rep Max in 15 Mins

 
 

We Decide Our Destiny
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