2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

8/2/13

WOD

10 Deadlifts (255/205)

50 Double Unders

x3 Rounds for Time

8/1/13

WOD

21-18-15-12-9-6-3

Front Squats

GHD Sit Ups

For Time

7/31/13

SWOD

Max Hang Squat Snatch

5-3-3-1-1-1-1-1

20 Min. Cap

WOD

Death By Slam Ball (40/20)

Starting at 5 slam balls, at the top of every minute, 2 burpees +1 slam ball

7/30/13

WOD

21-15-9

Jumping Air Squats

Plate Plyo Push-Ups (2-45's/2-25's)

Lateral Box Jumps (20/16)

For Time

*Cash Out*

5 Yard Sprint Forward, Backwards

10 Yard Sprint Forward, Backwards

15 Yard Sprint Forward, Backwards

....60 Yard Sprint Forward, Backwards


7/29/13

WOD

400m Run

30 Overhead Squats (75/55)

21 Pull Ups

x3 Rounds for Time

7/27/13

WOD

"Hope"

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

7/26/13

WOD

"Brian"

5 Rope Climbs

25 Back Squats (185/135)

x3 Rounds for Time

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

7/25/13

WOD

Overhead Squat

3-3-3-3-3

*Cash Out*

Tabata 10m Sprint!

7/24/13

WOD

"Chelsea"

5 Pull Ups

10 Push Ups

15 Air Squats

EMOTM for 30 Minutes

7/23/13

WOD

7 Deadlifts (185/155)

100m Sprint

10 Min. AMRAP

*THEN*

EMOTM for 5 Minutes

40 Salsa Shuffle

25m Pinch Carry (45/25)

KB Swings for Remainder of Minute (53/35)

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