2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

July 1, 2015

SWOD

Every 0:30 for 10 Rounds     Wt. 175/125

1 Power Clean

1 Front Squat

1 Split Jerk

 

WOD

15 min AMRAP

15 G2OH  115/85

3 Rope Ascents

15 GHD Situps

June 30, 2015

SWOD

5 Bench Press @ (50%, 60%, 70% & 80%)

Then Maximum Reps @ 50%

*10/6 Push Ups After Each Set

 

WOD

8 min AMRAP X2

200 m ROW

10 Pullups

10 Burpees

10 KB Swings 53/35

 

Rest 3 min Then Repeat

June 29, 2015

WOD

21-5-9 (50 DU before each round)

50 DU/150 SU

21 HSPU, 21 Box Jumps 24/20

50 DU/150 SU

15 HSPU, 15 Box Jumps

50 DU/150 SU

9 HSPU, 9 Box Jumps

June 27, 2015

Team WOD:

5 Rounds

10 (1 arm) DB snatches (Competitor 60/35, Intermediate 40/25, Beginner 30/20)

15 Plyo-Push-ups

200 ft sandbag sprint

 

Each team member works on one movement before moving to the next, but cannot work until other team member has completed their movement.

Both must run at same time with a sandbag each.

Time stops when the last team member crosses the finish line

June 26, 2015

EWOD

ROW:

6 Rounds For Meters

90 sec on/90 sec off

*perform a 45 sec Front Plank during each rest period

 

RUN:

1 Mile For Time

June 25, 2015

SWOD 10 min cap

Push Press 30 Reps at EACH Weight (75/45) (95/65) (115/85)

 

2 Minute Transition Period

 

WOD

Tabata  20/10

6 Rounds each Alternating

Slam Balls 30-40/20-25

Thrusters 95/65

Lateral Hops

June 24, 2015

Complete Both WODs with a continuous running clock, 35 Min Cap

SWOD

20 reps at each weight:

Back Squat (115/85) (135/95) (155/105)

 

WOD

4 Rounds

400m Run

30 Goblet Lunges 53/35

20 Deadbugs

10 GHD Back Ext

 


June 23, 2015

WOD 1

10 min Death By KB 70/53

Start with 5 add 1 every min

Sit Ups for remainder of each minute

 

WOD 2

15 Min AMRAP

5 Hang Snatch 95/65

10 Wall Balls 20/15

275m ROW/200m Run Players Choice

June 22, 2015

WOD

10 C2B Pull-ups

20 Burpees

30 Deadlifts 185/135

100 Double Unders/300 Single Unders

30 Box Jumps 24/20

20 T2B

10 Power Cleans 185/135

June 19, 2015

SWOD

3X10  Back Rack Bar Bell Step Ups

3X10 GHD Back Extensions

WOD

21-15-9

KB Swings 70/55

Wall Balls 20/15

400 M Run B/T Rounds and start and finish

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