2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

July 7, 2014

AB Work:

3 Rounds

25 Reverse Crunches

50 Bicycles

 

WOD

10-9-8-7-6-5-4-3-2-1

Bench Press (75% 1RM)

2-4-6-8-10-12-14-16-18-20

Chin Ups

200 M Run between rounds and at finish

July 5, 2014

WOD

"Partner WOD"

3 Rounds:

200 Double Unders

30 Hang Cleans (135/95)

3 Rounds:

30 GHD Situps

30 Pullups

3 Rounds:

30 Back Squats (155/105)

30 HSPU

 

Jult 4, 2014

HAPPY 4TH OF JULY!!!!!!

 

"Carse"

21-18-15-12-9-6-3

Squat Cleans (95/65)

Double Unders

Deadlifts (185/125)

Box Jumps (24/20)

Every Round Starts with a 50 Ft Bear Crawl

July 3, 2014

WOD

100 Double Unders

21-18-15-12-9

Shoulder to OH (135/95)

GHD Situps

100 Double Unders

July 2, 2014

WOD

25 Wall Balls (20/15)

25 Deadlifts (225/135)

AMRAP in 15 Minutes

July 1, 2014

WOD

(95/65)

3 Squat Snatch

6 Squat Cleans

9 OH Squats

12 Back Squats

200 M Run

AMRAP in 15 Minutes

June 30, 2014

WOD

10-1

Bulgarian KB Split Squats (53/35)

KB Clean & Jerks (53/35)

One Arm Russian KB Swings (53/35)

June 28, 2014

WOD

"Partner WOD"

100 Calorie Row

100 Box Jumps (24/20)

100 Thrusters (75/55)

100 Deadlifts (155,105)

100 Box Jumps

200 Double Unders

200M Run Between Each Set of Exercises

June 27, 2014

WOD

50,40,30,20,10

Double Unders

Hang Clean & Jerks (95/65)

Abmat Situps

June 25, 2014

WOD

"Michael"

800 M Run

50 GHD Back Extensions

50 Abmat Situps

3 Rounds For Time

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