2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

6/24/13

WOD

"Heavy Fran"

15-12-9

Thrusters (135/95)

Weighted Pull-Ups (35/26)

For Time

6/22/13

WOD

12--->1

Wall Balls (20/15)

Med Ball Plyo Push Ups

KB Goblet Jumping Squats (35/26)

Pull Ups

For Time

6/21/13

WOD

TABATA (20/s on 10/s off x8 Rds.)

A) Power Clean (95/65)

B) Jerk (95/65)

C) Deadlift (95/65)

For Total Reps

Ax8, then Bx8, then Cx8

6/20/13

WOD

10 Chest 2 Bar Pull Ups

20 Box Jumps (24/20)

20 Med Ball Sit Ups (20/15)

x5 Rounds for Time

6/19/13

SWOD

3x3 Cleans

3x3 Jerks


6/18/13

WOD

10 Hang Snatches (96/65)

10 Over the Bar Burpee's

10 Floor Swipers

200m Run

x4 Rounds for Time

6/17/13

WOD

A) Thrusters (95/65)

B) Romanian Deadlift (95/65)

15/s on 15/s off

x16 Rounds

6/15/13

WOD

6 Power Cleans (96/65)

6 Split Jerks (95/65)

20 Double Unders

40 Yd Gasser

x6 Rounds for Time

6/14/13

WOD

25 KB Swings (70/44)

400m Run

30 Abmat Situps

x5 Rounds for Time


6/13/13

WOD

A) Slam Balls (40/30)

B) Box Jumps (24/20)

Alternating 20/s on 20/s off

x16 Rounds

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