2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

7/18/13

WOD

Max Height Box Jump

Back Squat 1RM

7/17/13

WOD

"Grace"

30 Clean and Jerks (135/95)

For Time

7/16/13

WOD

(10--->1) Bench Press (135/95)

(1--->10) Chin Ups

200m Run

For Time

7/15/13

WOD

Toni's Farewell WOD!

A) Air Raids (10 high knees each leg then burpee!)

B) Wall Balls (20/15)

C) Hot Potatoe! (30/15)

30/s on 15/s off x6 Rds

Along with being a crossfit mom Toni B is one of the most dedicated, hard working, and sweetest people I've ever met, and want to wish the best of luck to her with her pursuits as a crossfitter as she moves back home to Louisiana! Proud to have you representing our box anywhere you go and if you're ever in the area you're always welcome back!!! Going to miss you Toni!

7/13/13

TEAM WOD

1 Pair at Each Station

6x Tire Flip Burpee Jump Through

Run to Next Station

20x KB Swing (70/44) and Continuous Box Jumps (24/20)

Run to Next Station

10x Curtis P w/ Sand Bag Then 200m Carry (60/40) with Continuous Single Unders

Run to Next Station


7/12/13

WOD

"Annie einnA"

50-40-30-20-10-10-20-30-40-50

Double Unders

Sit Ups

For Time

7/11/13

WOD

30/s Hang Clean (135/95)

10/s Rest

30/s Box Jumps (30/24)

10/s Rest

x8 Rounds for Time

7/10/13

WOD
Deadlift 3x5, 3x3, 1, 1, 1, 1, 1 Rep Max

7/9/13

WOD

50 Back Squats (BW)

50 Front Squats (BW)

*Can be broken up however you like, 5-5, 10-10, etc.... but, you must complete same amount for back and front*

7/8/13

WOD

KB Swings (70/44) x20

V-Ups (45/25) x15

KB SDHP (70/44) x20

K2E x15

x3 Rounds for Time

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