2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

February 14, 2015

"Weston"

Five rounds for time of:

Row 1000 meters

200 meter Farmer carry, 45 pound dumbbells

45 pound dumbbell Waiter walk, 50 meters, Right arm

45 pound dumbbell Waiter walk, 50 meters, Left arm

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U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

February 13, 2015

WORKOUT 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24/20" box

February 12, 2015

"Roney"

Four rounds for time of:

Run 200 meters

135 pound Thruster, 11 reps

Run 200 meters

135 pound Push press, 11 reps

Run 200 meters

135 pound Bench press, 11 reps

Post time to comments.

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Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.

February 11, 2015

WORKOUT 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls 20/15
*90 Double-unders
**30 Muscle-ups

*270 Single Unders

**30 Ring Dips & 30 Ring Rows

February 10, 2015

WORKOUT 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20 box
115/75 pound Push press, 12 reps
9 Toes-to-bar

February 9, 2015

WORKOUT 13.1


Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

February 7, 2015

"Abbate"

Run 1 mile

155 pound Clean and jerk, 21 reps

Run 800 meters

155 pound Clean and jerk, 21 reps

Run 1 Mile

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U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

February 6, 2015

WOD

CF Open "14.5"

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

Thrusters 95/65

Burpee Bar Overs (Bar Facing)

February 5, 2015

WOD

CF Open "11.5"

5 Power Cleans 145/100

10 T2B

15 Wall Balls

20 Min AMRAP

February 4, 2015

WOD

"11.4"

60 Bar Facing Burpees

30 OH Squats 120/90

10 Muscle Ups

10 Minute AMRAP

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