2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

9/11/13

SWOD

Deadlift

5-5-5-5-5

Front Squat

1-1-1-1-1


9/10/13

WOD

 

"Linda"
BW Bench Press
Pull Ups
x5 Rounds for Max Reps

 

 

9/9/13

 

WOD

10--->1

Overhead Squat (95/65)

Wall Balls (20/15)

AbMat Situps

Double Unders

For Time

 

9/7/13

WOD

 

"ytfiF yhtliF"
50 Box Jumps (24/20)
50 Jumping Pull Ups
50 KB Swings (44/26)
50 Walking Lunge Steps
50 Knees to Elbow
50 Push Press (45/35)
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders
For Time

 

 

09/06/13

WOD

10 Ring Push Ups

15 Slam Balls

200m Run

x6 Rounds for Time

09/05/13

SWOD

Back Squat

10-10-10-10-10

9/4/13

WOD

"Fran"

21-15-9

Thrusters (95/65)

Pull Ups

9/3/13

WOD

10 Toes to Bar

10 Power Snatches (75/55)

10 Wall Balls (20/15)

x5 Rounds for Time

9/2/13

WOD

The Mogadishu Mile

Completed by a group of Army Rangers and Delta operators during the final evacuation of wounded and trapped forces during the First Battle of Mogadishu. The battle took place the 3rd and 4th of October 1993 and is the inspiration for the book and movie adaptation, Black Hawk Down. During the evacuation rescue, the Rangers and Delta operators realized there was no more room in the vehicles for them and were forced to depart the city on foot to a rendezvous point. During the run the group suffered a casualty when Sgt. Randal J. Ramaglia was hit by a bullet in the back and was successfully evacuated by being carried by his brothers in arms to the extraction point. The Mogadishu Mile is performed in Army Ranger School as a remembrance of what their brothers endured that day.

In total, the First Battle of Mogadishu (Black Hawk Down) witnessed 19 casualties and 80 wounded, we do the following WOD in their honor. 

Partner WOD

1 Partner holds Kettle Bell (70/53) while other partner is working. All exercises are designed to be split in half so each person does 19 reps.

38 Wall Balls (20/15)
38 Pull ups - No bands - Use your buddy
38 Box Jumps (24/20)
80 Burpees
1 Mile Run with Kettle bell (70/53)

8/31/13

WOD

"Hotshots 19"

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Page 31 of 103

31
CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit