Daily WOD 16/12/2013 Monday

CrossFit Unit Program – 16/12/2013, Monday


CrossFit Unit Olympic Lifting

CrossFit Unit
Olympic Lifting
Clean & Jerk


Warm Up & Mobility


Warm – Up


At Own’s Pace


Pull Up Bar Hang

Group Plank Hold

Handstand / Pike Hold

10 Forwards Floor Walks

10 Backwards Floor Walks




15 Mins Of Power Cleans & Jerks


Rolling Clean & Jerks


Perform 1 Clean & Jerk one after another.

Increase Weight After Each Min

Execute Till Last Man Standing


Rest 3 Mins


Workout Of The Day (WOD)




5 Burpees

7 Shoulder to Overhead

9 Toes To Bar


Excel as Individuals, Grow in Unity


Daily WOD 17/11/2013 Sunday

CrossFit Unit Program – 17/11/2013, Sunday


Warm Up & Mobility


Static Holds


Squat Hold (120 Sec)

Hand Stand Hold (60 Sec)

Bar Hang (60 Sec)

15 Hamstring Extensions

20 Air Thrusters

10 Pull Ups




Olympic Strength


Back Squats

5 Sets Of 5 Reps (5×5@78% Of RM)


Body Weights Training

Weighted / Assisted Pull Ups

5 Sets Of 3 Reps (5×3@Fixed Load)


Workout Of The Day (WOD)


Team WOD (Teams of 4)

400 Meters Run

400 Kettle Bell Swings

200 Wall Balls

400 Meters Overhead Medicine Ball Lunges


Excel as Individuals, Grow in Unity