2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

December 18, 2014

WOD

2 Rope Climbs

75 Sit Ups

2 Rope Climbs

Row 75 Calories

2 Rope Climbs

75 Double Unders/150 singles

2 Rope Climbs

75 OH Plate Lunges 45/25 (In place)

2 Rope Climbs

75 Sit Ups

December 17, 2014

WOD

4 Rounds For Time

30 Lateral Box Step On&Overs 24/20

20 Deadlifts 185/135 or 50%1RM

10 Ring Dips

 

 

December 16, 2014

 

SWOD
Push Press 2-2-2-2-2 (Prog loading)

WOD
"Jackie"

1000m Row
50 Thrusters 45/35

30 Pull ups

Then

Cash Out
50 banded pull aparts (not overhead, arms in front of chest)
50 Banded Good Mornings

*Break into as many sets as you want

 

 

December 15, 2014

WOD
AMRAP 20 Minutes

7 Squat Cleans 185/115 or 75% 1 RM

8 Burpee Box Jumps 30/24
Cash Out- 100 Deadbugs

 

 

December 13, 2014

SWOD

Find 1 RM Overhead Squat

 

WOD

30 Toes 2 Bar

30 Deadlifts @55%1RM

30 Double Unders

30 OH Squat @55%1RM

30 Pull Ups

December 11, 2014

WOD

Run 1 Mile For Time

Then

AMRAP 14 Minutes
35 Sit Ups
25 Box Jumps 24/20
15 Kettle Bell Swings 53/35

 

December 10, 2014

WOD

A.
1000m Row For Time

B.
“Power Elizabeth”
21-15-9
Power Cleans @ 60% 1RM Power Clean
Ring Dips

C.
100 Banded Tricep Press Downs
100 Band Pull Aparts
*Reps may be broken up however you want, this is not meant to be part of the comp.

 

December 9, 2014

WOD

A.
3 Rounds For Time
10 Squat Snatch (75% 1RM Power Snatch)
2 Rope Climbs
*Those not signed up may scale as needed

B.
5 Rounds Not For Time (Not For Score)
15 Second L-Hang
15 Back Extensions
15 AbMat Sit Ups

 

December 8, 2014

WOD

Run 400m
10 Thrusters @ 50% of 1 RM Push Press
10 Chest To Bar Pull Ups
5 Rounds For Time

 

December 6, 2014

"FILTHY FIFTY"

For Time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1.5 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 65 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

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