2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

January 24, 2014

Partner WOD

200M Sandbag Run

40 Sit Ups + 40 Burpees to Sandbag

200M Sandbag Run

40 V Ups + 40 Sandbag Back Squats

200M Sandbag Run

40 Hollow Rocks + 40 Sandbag Push Press

200M Sandbag Run

40 T2B + 40 Sandbag Squat Cleans

*Split work evenly between partners, each partner must complete 2 full 200M sandbag runs.

January 23, 2015

WOD

"Linda"

10-1

1.5xBodyweight Deadlifts

Bodyweight Bench Press

3/4 Bodyweight Cleans

January 22, 2015

SWOD

Strict Press

3,3,3,3,3

WOD

"Tabata This"

20/10, 8 rounds of each

KB Swing 53/35

1 Min Rest

Air Squats

1 Min Rest

Pull Ups

1 Min Rest

Push Ups

1 Min Rest

Sit Ups

January 21, 2015

SWOD

 

Back squat
8x3 @ 70% 1RM

Then
WOD
AMRAP 15
7 DB Thrusters 50/30
7 Ball Slams 30-40/15-25
250m row

 

 

January 20, 2015

WOD

 

"13.4"
135#for men 95# for women
Complete as many reps as possible in 7 minutes following the rep scheme below:
Clean and jerk, 3 reps
3 Toes-to-bar
Clean and jerk, 6 reps
6 Toes-to-bar
Clean and jerk, 9 reps
9 Toes-to-bar
Clean and jerk, 12 reps
12 Toes-to-bar
Clean and jerk, 15 reps
15 Toes-to-bar
Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

After party
"Appeal to God"
Two rounds of 30 sec work, 30 sec rest
Abmat Sit ups
Hanging Tuck Hold
Bicycle crunches
V hold
Front plank
Left plank
Right plank
Dead bug
*5 strict push ups must be performed during every rest period.
Work the entire way through the list performing each movement once, then repeat.

 

January 19, 2015

SWOD

Front Squat

4-4-4-4-4 prog loading

WOD

5 Cycles Of 2 Minutes Of Work, 1 Minute Of Rest

10 Burpee Box Jumps 24/20

10 Wall Balls 20/15

Max Double Unders With The Remaining Time In The 2:00

Score= number of double unders

January 17, 2015

WOD

800M Run Forwards

400M Run Backwards

50 Pull Ups

100 DU

800M Run Forwards

400M Run Backwards

25 Pull Ups

50 DU

January 16, 2014

WOD

10 Power Snatch 125/85

15 Box Jumps 30/24

20 Push Ups

100M Sprint

4 Rounds

January 15, 2015

WOD

40/20 Tabata

10 Rounds

Curtis P 95/65

Bar Facing Burpee Bar Over

Then

10 Rounds

Deadbugs

Side 2 Side Crunch (ankle touches)

January 14, 2015

WOD

10 Pull Ups

15 Wall Balls 20/15

50 Double Unders

200M Run

20 Minute AMRAP

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