2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

OUR SCHEDULE

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September 25, 2015

F-Ran

200 Meter Run

21 Thrusters (95/65)

21 PullUps

200 Meter Run

15 Thrusters

15 PullUps

200 Meter Run

9 Thrusters

9 PullUps

September 24, 2015

10 On 10

10 Minute AMRAP

3-2-1 Deadlifts-Hang Squat Cleans-Push Press

4 Toes 2 Bar

30 Second Rest B/t WODS

10 Minute AMRAP

10 Slam Balls (40/30)

15 Hand Release Push Ups

200 M Run

September 23, 2015

Regulators Load Up

SWOD:

10-1 Front Squats

Get progressively heavier as rep count goes down


WOD:

30-20-10

KB Bulgarian Split Squats (53/35)

Wall Balls

*** 50 Double Unders between rounds

September 22, 2015

Cardio Core Rush

25 minute Running Clock

Run 1 Mile

Then with Remaining Time complete as many rounds as possible of:

8 HSPU

10 KB Swings (53/35)

12 GHD Sit Ups

September 21,2015

Boulders For Shoulders

SWOD: 10 Minute EMOM

1-10 Clean & Jerk... increase reps by 1 each minute for 10 minutes (135/95)

WOD:

21-15-9

KB Press (53/35) each arm

Box Jumps (30/24)

September 20, 2015

Staggered Relay

800 Meter Run

25 Curtis P's (95/65)

75 Wall Balls (20/15)

1250 Row

Team 4-3-2

1 Person starts with run, then tags teammate and begins Curtis P's while teammate 2 runs...

Time ends when final member has rowed 1250 Meters

September 18, 2015

What Goes Up Must Come Down

SWOD: 10 Minute

10-1 Deadlifts starting at (135/95) and adding weight each round until you complete round 10 or time runs out.

Complete 2 box jumps (24/20) between each round

then

WOD: 8 Minute AMRAP

1-10

Bar Over Burpees

Complete 2 Shoulder 2 Overhead  (135/95) between each round


September 17, 2015

Is That A Hami?

400 Meter Run

21-15-9 w/ Bear Crawl Between Rounds

Russian Kettlebell Swings (70/53)

Hand Release Pushups

Deadbugs

400 Meter Run

September 16, 2015

Square Up Turkey

WOD #1

8 Minute AMRAP

5 Power Cleans (175/115)

5 Strict Pull Ups

WOD#2

15 Minutes/3 Rounds

5 Turkish Get Ups Each Arm (44/26)

10 Wall Balls (20/15)

WOD#3

15 GHD Situps

200 Meter Run

3 Rounds

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