2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

April 16, 2015

WOD

10 Power Cleans 135/95

10 Front Squats 135/95

10 Box Jumps 30/24

400m Run

4 Rounds For Time

April 15, 2015

SWOD

Find a 3RM Strict Press

WOD

8 Strict Pullups

20 Goblet Lunges 53/35

8 Single Arm KB Push Press 53/35 8L/8R

20 KB Swings 53/35

5 Rounds For Time

April 14, 2015

GWOD

12 Min EMOM

Min 1- 10 Supine Ring Row

Min 2- 45sec Side Plank Hold

Min3- 45sec Hollow Rock Hold

WOD

12 Min AMRAP

40 Double Unders (120 Singles)

30 Lateral Skiers 2x45/1x45 (plate)

20 Depth Push Ups 2x45/1x45 (plate)

April 13, 2015

SWOD

Deadlift 5x5 @70% 1RM

WOD

12 Min AMRAP

200m Run

10 Goblet Box Step ups 70/53, 24/20

 

1 Min Rest

 

8 Min AMRAP

10 Deadlifts 135/95

10 Bar Facing Burpees

April 11, 2015

TEAMS OF TWO

Split the work however you want

4oom Run

Isabel (30 Snatches 135/95)

400m Run

Jackie (1000m Row, 50 Thrusters 65/45, 30 Pullups)

400m Run

Grace (30 Clean + Jerks 135/95)

400m Run

Karen (150 Wallballs 20/15)

400m Run

April 10, 2015

WOD

 

200m Run
15 Power Cleans 135/95
30 Wall Balls 20/15
200m Run
12 Power Cleans
24 Wall Balls
200m Run
9 Power Cleans
18 Wall Balls
200m Run
6 Power Cleans
12 Wall Balls
200M Run
3 Power Cleans
6 Wall Balls

 

April 9, 2015

SWOD

Back Squat 3X10

WOD

12 Goblet Squats 70/53

9 Burpees

6 C2B Pull Ups

15 Min AMRAP

April 8, 2015

WOD

1 Mile Run

Then

3 Rounds

30 Jumping Lunges

30 KB Swings 53/35

30 HR Push Ups

Then

200 Double Unders(400 Singles)

April 7, 2015

SWOD

3X5 Thruster (25% 45% 65%)

WOD

21-15-9

Thrusters 95/65

Box Jumps 24/20

*Row 500m to start, finish, and between each round

April 6, 2015

WOD

800m Run

4 Rounds:

30 Power Snatch 75/55

30 Lateral Bar Hops (2 Ct)

30 K2E


800m Run to finish


*30 Min Cutoff

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