2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

4/16/13

WOD

75 Back Squats (155/15)

15 Double Unders EMOTM (Every Minute On The Minute)

For Time

*Cash Out*

"Annie"

50-40-30-20-10

Double Unders

Sit Ups


4/15/13

WOD

10 KB Snatches (53/35)

15 Wall Balls (20/15)

20 Push Ups

4 Rounds

4/13/13

WOD

A) Front Squats x100 (95/65)

B) RDL x100 (95/65)

*Bar does not touch ground or there is a 400 m penalty run each person. Must hold and change weights or hold and rest as needed.

C) Chin Over Bar x100 (No Bands. Partner assist is okay. One partner must be on the bar at all times or there is a 200m penalty row.)

D) 2x200 m Relay Run (Tag partner, 1 person runs at a time.)

4/12/13

WOD

"Fight Gone Bad!"

1 Min. Wall Balls (20/15)

1 Min. Sumo Dead High Pulls (75/55)

1 Min. Box Jumps (24/20)

1 Min. Push Press (75/55)

1 Min. Calorie Row

1 Minute Rest

x3 Rounds

Score=Total # of Reps


T.G.I.F.G.B.!!! ; )

4/11/13

WOD

Clean and Jerk 3,3,3,3,3,3

4/10/13

WOD

Squat Snatch x5 (135/95)

OH Squat x10 (135/95)

400m Run

x4 Rounds for Time

4/9/13

WOD

Pull Ups x10

Box Jumps x10 (24/20)

Med Ball Leg Lifts x10 (20/15)

50 Double Unders

20 Min. AMRAP


4/8/13

WOD

Split Jerk x8 (115/85)

Med Ball Clean x10 (20/15)

200m Row

200m Run

x5 Rounds for Time

4/6/13

TEAM WOD

10 Junkyard Dogs

20 Leap Frogs

10 Med Ball Over Under

200m Relay Run (Tag Partner)

x3 Rounds for Time

4/5/13

WOD

Clean Grip Deadlift w/ High Pull x10 (135/95)

Floor Swipers x10

7 Rounds for Time

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