2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

1/10/14

SWOD

Clean

1-1-1

WOD

12--->1

Box Jumps (30/24)

KB Swings (70/53)

For Time

1/9/14

WOD

80 Wall Balls (20/15)

800m Run

60 Wall Balls

600m Run

40 Wall Balls

400m Run

20 Wall Balls

200m Run

For Time

1/8/14

SWOD

Bench Press

3-3-3-3-3

WOD

10 Slam Balls (40/25)

10 Med Ball Cleans (20/15)

200m Med Ball Run (20/15)

x4 Rounds for Time

1/7/14

SWOD

Deadlift

5-5-5

WOD

10--->3

Sumo Dead High Pull (96/65)

Dead Bugs

Push Jerk (95/65)

For Time

1/6/14

WOD

15 Hang Power Cleans (95/65)

10 OH Squats (95/65)

7 Knees to Elbow

100 Single Unders

x6 Rounds for Time

1/4/14

WOD

1 Rope Climb

15 Thrusters (95/65)

10 RDL (95/65)

400m Run

x5 Rounds for Time

1/3/14

SWOD

Snatch

3-3-3

WOD

10 Squat Snatch (95/65)

10 Med Ball Leg Lifts (20/15)

200m Run

1/2/14

SWOD

Clean and Jerk

1-1-1-1-1

WOD

7 Clean and Jerks (125/85)

10 Floor Swipers

9 Min. AMRAP

1/1/14

WOD

20 Wall Balls (20/15)

14 Push Ups

20 Goblet Squats (70/53)

14 KB Swings (70/53)

20 Jumping Split Squat

14 Pull Ups

20 Double Unders

14 Handstand Push Ups

20 Walking Lunges

14 Burpee's

20 Knees to Elbow

14 Box Jumps (24/20)

20 GHD Sit Ups

14 Dips

For Time


12/31/13

WOD

15 Cleans (95/65)

10 Shoot Throughs

10 Med Ball Sit Ups (20/15)

20 Min. AMRAP

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