2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

11/29/13

Hero WOD

"D.T."

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

x5 Rounds for Time

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

11/28/13

Hero WOD

"Whitten"

22 KB Swings (70/53)

22 Box Jumps (24/20)

400m Run

22 Burpee's

22 Wall Balls (20/15)

x5 Rounds for Time

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

11/27/13

SWOD

Max Wall Balls Unbroken

WOD

21-18-15-12-9

Power Snatch (115/75)

Wall Balls (20/15)

Knees to Elbows

For Time

11/26/13

SWOD

Muscle Ups/Handstand Walks/Pistols

WOD

"Crossfit Total #2"

1RM Clean

1RM Bench Press

1RM Overhead Squat

11/25/13

Strength WOD

Split Jerks

1-1-1-1-1

WOD

500m Row

7 Thrusters (135/95)

x5 Rounds for Time

11/23/13

WOD

6 Muscle Ups

30 Wall Balls (20/15)

12 Handstand Push Ups

15 Power Cleans (135/95)

x3 Rounds for Time

11/22/13

Strength WOD

Thruster

1-1-1-1-1-1

WOD

10 Wall Climbs

10 Toes to Bar

20 Box Jumps (24/20)

x5 Rounds for Time

11/21/13

Hero WOD

"Rankel"

6 Deadlifts (225/155)

7 Burpee-Pull Ups

10 KB Swings (70/53)

200m Run

20 Min. AMRAP

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

11/20/13

WOD

Strength WOD

Front Squat

3-3-3-3-3

11/19/13

Strength WOD

Squat Snatch

2-2-2-2

WOD

400m Run

30 Overhead Squats (75/45)

21 Pull Ups

x3 Rounds for Time

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