SWOD

3x3 Push Press

WOD

Rd 1 (44/26)

4 2 handed Hand release Swings

6 Single Swing to High Pull R&L

8 Bottoms Up Clean R&L

3x

then

5 Kneeling Press to Stand R&L

1 minute rest

2 Rounds at (53/35)

5 Kneeling Press to Stand R&L

1 minute rest

1 round at (70/44)

5 Kneeling Press to Stand R&L

SWOD

40yd Dash every 30 sec for 6 minutes

WOD

20 Strict Chin Ups

40 1 Legged Paralette Pushups

60 KB SDHP (70/53)

SWOD

3x 3 Front Squat

WOD

3 Power Snatch (155/105)

6 Pendlay Row

9 Bar Facing Burpees

200m Run

5 rounds

WOD

10 DB Thrusters (40/20)

10 Renegade Rows (40/20)

A. 40 Weighted Abmats

B. 30 Russian Twists

C. Weighted V-Ups

D. Ghd Situps with 5 second Negative

SWOD

3 x 5 Snatch Grip Deadlift

WOD

10min Amrap

Ladder Up

5 KB Swings (70/44)

5 Dips

50 Single Unders

(Increase 1 rep and 10 Single Unders each Completion)

CrossFit Unity Facebook News:

A. CrossFit Unity will be at the Women's Health Expo tomorrow at 3:15 at the South Shore Harbour resort.

B. CrossFit Kids starts tomorrow night at 6:15pm. This means there will be NO 6:15pm class tomorrow for adults ! If you would like to try it out, tomorrow night is the free demo class to have your little one try it out.

C. CrossFit Unity will be having a member Appreciation/Anniversary party this Saturday at noon. Check your "events" to RSVP. This means we will be closed all day Saturday in prep for the event. Also, we will be having a group wod at Noon. That will be the only class for the day. If you plan on attending, please bring a side dish.

SWOD

3 x 5 Push Press

WOD

Every Minute on the Minute for 12 minutes

4 Squat Clean Slam Balls (40/20)

Even Minutes: Lateral Shuffle 1 x 20 yards

Odd Minutes: Carioca 1x 20 yards

SWOD

3 x Max Rep Strict Pull Ups

WOD

50 secs on/10 Off

2 Rounds

A. Reverse Lunge w/ Twist and Knee

B. Sit Through to Scorpion

C. Shin Box Sit Ups

D. Quad Press to Push Up to Downward Dog

Tour de Texas !

Our May 7th through July 6th Member Competition

Rules:

We will have a map of Texas posted in the gym.

Each member competing will have a push pin with their name on it.

Your job is to get yourself around the path of texas (will be mapped out) by doing different positive actions.

Each action will be worth a certain amount of "miles"

A. Completed WOD: 10 miles

B. Weekend Workout: 12 miles (regular WOD miles do not count in addition)

C. Completed Food Log Weekly and turned in: 10 miles

D. Mobility Wod: 5 miles

E. Skill Work: 5 miles

F. Refer a Friend: 15 miles

G. Get that Friend to Sign Up: 50 miles

Winner gets a Unique T-shirt and Bragging rights !

CrossFit Kids

Okay Folks: CrossFit Kids is available for purchase online as of now.

A. You need to be registered by Wednesday night online for the class
B. There is NO ADULT CLASS this Thursday at 6:15pm.
C. 3-5 yr old $70 for 10 punch, 6-8 $80, 9 -12 $90 for 10 punch.
D. Purchase and Create a profile for your child our website.