CrossFit Unit 24/12/2016 Saturday

Training Program 24/12/2016 Saturday


CrossFit Unit Training Program


Workout Of The Day (WOD)


Xmas 2016 WOD


12 Days of Xmas


12 Different Stations of Work Exercises.


1 – Deadlift
2 – Hang Cleans
3 – Push Presses
4 – Back Squats
5 – Burpees
6 – Box Jumps
7 – Pull Ups
8 – KB Swings
9 – Push Ups
10 – Wall Balls
11 – T2B
12 – Thrusters


Rx:(45/30kg & 28/20g)
Scaled:(30/20kg & 16/12kg)





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 19/12/2016 Monday

Training Program 19/12/2016 Monday


CrossFit Unit Training Program


Oly Lift Complex


Clean & Jerk Complex


For 4 Sets
Every 3 Mins,


1 Power Clean
1 Squat Clean
1 Split Jerk


Work towards 90% of Power Clean


Workout Of The Day (WOD)


Work Capacity WOD


For Time


50-40-30-20-10


Wall Balls
Doubles/Singles(x2)







We Decide Our Destiny


Excel as Individuals, Grow in Unity