2100 Nasa Parkway suite 101 B
Seabrook, TX 77586
Four rounds for time of:
250 pound Deadlift, 8 reps
15 foot Rope climb, 3 ascents
Run 600 meters
Post time to comments.
British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.
On the minute for 8 Minutes with Progressive loading
AMRAP 14 Minutes
5 Squat Cleans 135/95
10 Toes To Bar
Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
Kristan Clever 21:18, Candice Ruiz 21:21 (25lb lunge), Kenneth Cutrer 21:47,Rebecca Voigt 23:07, Katie Hogan 27:31, Lindsey Valenzuela 27:47.Post time to comments.
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
EMOM 10 From the Rack, Use progressive loading
1 Push Press1 Push Jerk
1 Split Jerk
15 Handstand Push Ups
10 Muscle Ups or 15 Chest to Bar Pull Ups
12 Handstand Push Ups
8 Muscle Ups or 12 Chest To Bar Pull Ups
9 Handstand Push Ups
6 Muscle Ups or 9 Chest to Bar Pull Ups
6 Handstand Push Ups
4 Muscle Ups or 6 Chest to bar pull ups
3 Handstand Push Ups
2 Muscle Ups or 3 chest to bar pull ups
A.10 x 75 Yd Sprints
B.Death By Bodyweight Back Squat1 The First Minute2 The Second Minute3 The Third Minute
Etc. Until You Can’t Do The Required Number In 60 seconds.
If You Do Less Than 10 Minutes, Ladder Back Down To 1 Or Do As Many Sets Possible At Your Finishing Round, On The Minute.
A.AMRAP 5:0010 Burpee Box Jumps 24/2010 Kettlebell Swings 70/53
AMRAP 4 Minutes8 Burpee Box Jumps 24/208 Kettlebell Swings 70/53
AMRAP 3:006 Burpee Box Jumps 24/206 Kettlebell Swings 70/53
AMRAP 2:004 Burpee Box Jumps4 Kettlebell Swings
B.150 Ab Mat Sit Ups
Every Time You Break Do 25 Double Unders/75 single unders
10 Minute Time Cap
3 Sets Of 5 @ 70% Of Your 1 Rep Max
25 Cal Row
21 Deadlifts 245/165
25 Cal Row
15 Deadlifts 245/165
25 Cal. Row
9 Deadlifts 245/165
Do Not Exceed 70% Of your 1 Rep Max For The Deadlifts. Scale Appropriately.
‘Cindy’AMRAP 20 Minutes5 Pull Ups
10 Push Ups
15 Air Squats
500m Row @28 strokes per minute
500m Row @ 25 strokes per minute
500m Row @23 Strokes per minute
Page 1 of 122
Copyright © 2015 CrossFit Unity. All Rights Reserved.
2100 Nasa Parkway suite 101 B - Seabrook, TX, 77586 - (281) 291-7929 - email@example.com
Forging Elite Websites