CrossFit Unit Program 28/12/2016 Wed

Training Program 28/12/2016 Wednesday


CrossFit Unit Training Program


Workout Of The Day (WOD)


Fantastic 10 (Individual WOD)


AMRAP 25


For time:


15 BJ (30″/24″)


10 Bar muscle-ups


20 KB snatches (1.5 pd)


20 Pistols, alternating


30 T2B


30 OHS (75)


40 GHD sit-ups


40 Cleans (20-lb. medicine ball)


50 Burpees


50 Double unders




Hydration and Recovery with Matt Chan





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 26/12/2016 Monday

Training Program 26/12/2016 Monday


CrossFit Unit Training Program


Single Modality Skill


Jump Ropes: Singles / Double / Triples


EMOM 10


For Every Min,
Per Single/Double/Triple for (30 Sec On/30 Sec Off)


Workout Of The Day (WOD)


Work Capacity WOD


AMRAP 3
15 Air Squats
7 T2Bs


Rest 1 Min


AMRAP 3
10 CAL Row
5 Burpees Over Rower


Rest 1 min


AMRAP 3
7 C2Bs
7 HSPUs







We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 11/12/2016 Sunday

Training Program 11/12/2016 Sunday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Back Squats


3 Sets of 3 Reps


At 80% throughout all sets


Rest 3 mins Between


Workout Of The Day (WOD)


WOD For Capacity


Opens 12.3


AMRAP 18


15 Box Jumps
12 Push Presses
9 T2Bs





We Decide Our Destiny


Excel as Individuals, Grow in Unity