Daily WOD 25/03/2014 TUESDAY

CrossFit Unit Program – 25/03/2014, Tuesday

 
 

Warm – Up

 

20 Bar Good Mornings

10 Bar Shoulder To Shoulders

10 Barbell Rows

10 Bar Front Squats

 
 

Strength/Skills

 

Back Squats

 

3 Sets Of 5 Reps

Work At 75% of M.E

 

Snatch Complex

Snatch Deadlift + Hang Hip Extension + Hang Snatch

7 Sets Of 1 Rep Working Towards

 
 

Workout Of The Day (WOD)

 

3 Rounds For Time

 

10-8-6-4-2 Reps

 

Front Rack Lunges

Pull ups /p>
 
 

CrossFit Unit Pop Art

CrossFit Unit – Always Trying


 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 17/12/2013 Tuesday

Alternate Tyre Flips

CrossFit Unit Tyre Flips


CrossFit Unit Program – 17/12/2013, Tuesday

 
 

Warm Up & Mobility

 

Warm – Up

 

5 Wall Walks

10 Pull Ups

20 Squat Jumps

50 Snatch Hook Grip Hand Hip Extensions

50 Clean Hook Grip Hand Hip Extensions

 
 

Strength/Skills

 

Snatch Deadlifts

 

5 Sets Of 3 Reps

Increase Weight After Each Min

 

Rest 5 Mins

 
 

Workout Of The Day (WOD)

 

3 Men Unit WOD

 

75 Back Squats Each

Human Rack, Bar does not touch the Floor

 

50 Push Ups Each

Active Holds, 10 Sit Ups when Active Hold fails

 

25 Pull Ups Each

3 Burpees when dismount off the Bar till completion of Pull Ups

 
 

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 22/11/2013 Friday

CrossFit Unit Program – 22/11/2013, Friday

 
 

Warm Up & Mobility

 

Mobility

 

Flexion With Ext Rotation of Hips

 

Posterior Chain Mob

 

Warm – Up

 

1 Round

 

50 Singles/25 Double Unders

 

12 Close Grip Pull Ups

 

25 Air Squats

 

50 Singles/25 Double Unders

 
 

Strength/Skills

 

Snatch Complex

 

1 Snatch Deadlifts – 2 Snatch Hip Extension – 1 Snatch High Pull

(7 Sets Of 1 Snatch Complex)

Fixed Load / Assistance

 

OR

 

Handstand Variation Practice

 

Handstand Hold

Handstand Side Straddle

Handstand Hold (Hands To Shoulders)

 
 

Workout Of The Day (WOD)

 

5 Rounds For Time

 

7 Ring Muscle Ups

 

20 Wall Balls

 

200 Meters Run

 
 

Excel as Individuals, Grow in Unity