Daily WOD 15/12/2013 Sunday

CrossFit Unit Program – 15/12/2013, Sunday

 
 

CrossFit WOD Training

CrossFit Unit Training


 
 

Warm Up & Mobility

 

Warm – Up

 

30 Partner Sit Ups Together

20 Partner Clapping Push Ups

 
 

Strength/Skills

 

Back Squats

 

5 Sets Of 3 Reps

Work Towards 78 % of M.E

Rest 90 Sec After Each Set

 
 

Workout Of The Day (WOD)

 

5 Rounds For Time

 

15 Wall Balls

15 Air Squats

100 Meters Sprint

10 Strict Pull Ups

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 14/12/2013 Saturday

Woman Box Jump

CrossFit Unit Box Jumps


CrossFit Unit Program – 14/12/2013, Saturday

 
 

 
 

Warm Up & Mobility

 

Warm – Up

 

At Own’s Pace

 

Quads & Calf Myofascial Release

50 Deadlifts

50 Shoulder to Shoulder

 
 

Strength/Skills

 

Power Cleans

 

For 7 Mins, Every Min Perform 2 Power Cleans

Increase Weight After Each Min

Rest After Each Performing 2 Power Cleans

 

Rest 3 Mins

 

Power Snatches

 

For 7 Mins, Every Min Perform 2 Power Cleans

Increase Weight After Each Set

Rest After Each Performing 2 Power Cleans

 

 
 

Workout Of The Day (WOD)

 

3 Rounds For Time

 

Partner WOD

 

7 Heavy Tyre Flips

20 Push Ups

400 Meters Run

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 10/11/2013 Sunday

CrossFit Unit Program – 10/11/2013, Sunday

 

Strength/Skills/Mobility

 

Push Up Sprints

 

4 Sets

15 Push Ups followed by 100 meters Dash

 

Weighted Pull Ups

 

3 – 3 – 3 – 3 – 3

 Increase Weight After Each Set

 
 

Workout Of The Day

 

Keep Up!

 

14 Mins (Odd/Even)

 

Odd Min – 10 Ring Dips & 10 Pistons(Alt Leg)

 

Even Min – 10 Overhead Squats

 
 

Excel as Individuals, Grow in Unity