Daily WOD 09/09/2014 TUESDAY

CrossFit Unit Program – 09/09/2014, Tuesday

 
 

Warm – Up

 

100 Doubles / 300 Singles | 5 Wall Walk | 20 Sit Ups

 
 

Strength/Skills

Gymnastics Emphasis

 

Ring Muscle Up Progression

 

Hand Stand Push Ups

 

5 Set of 7 Reps

Rest 2 Mins after each Work Set

 
 

Workouts Of The Day (WOD)

 

5 Rounds For Time

 

5 Ring Muscle Ups

10 Overhead Plate Squats

25 Doubles / 75 Singles

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 20/01/2014 Monday

CrossFit Unit Program – 20/01/2014, Monday

 
 

Warm Up & Mobility

 

Warm – Up

 

5 Floor Walk (Frontward/Backward)

10 Strict Pull Ups / 20 Ring Rows

20 Air Thrusters

2 Sets of 3 Reps – Bear Complex

Increase Weights After Each Set

 
 

Strength/Skills

 

Push Presses

 

For 7 Mins, Every Min, Perform 3 Push Presses

Work Towards 80% Of Max Effort

Increase Weight After Each Set

 
 

Pull Ups (Weighted/Assisted)

 

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

7 Mins Clean & Jerk Ladder

 

1 Clean & Jerk

1 Wall Walk Push Up

 

2 Clean & Jerk

2 Wall Walk Push Up

 

3th Clean & Jerk

3th Wall Walk Push Up

 

.

.

 

Nth Clean & Jerk

Nth Wall Walk Push Up

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 20/12/2013 Friday

CrossFit Unit Program – 20/12/2013, Friday

 
 

Warm Up & Mobility

 

Warm – Up

 

Wall Walk

1 – 2 – 3 – 4 – 5

Singles / Double Unders

50 – 40 – 30 – 20 – 10

Start From Zero If Unsuccessful

 
 

Strength/Skills

 

DeadLifts

 

5 Sets Of 5 Reps

Work Towards 75% Of Max Effort

Increase Weight After Each Set

 
 

Muscle Ups Transition Drills

 

False Grip Practice

First Pull Towards Ring

Muscle Ups Dips

 
 

Workout Of The Day (WOD)

 

Nasty Girl ‘Diane’

 

21 – 15 – 9 Reps

Deadlifts

 

Hand Stand Push Ups

 
 

CrossFit Mobility

CrossFit Unit Mobility


 
 

Excel as Individuals, Grow in Unity