2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

10/10/13

WOD

15 Chest 2 Bar Pull Ups

20 Burpee's

15 Sumo Deadlift High Pull (95/65)

x3 Rounds for Time

10/8/13

WOD

500m Row

50 Wall Balls (20/15)

400m Row

40 Wall Balls

300m Row

30 Wall Balls

200m Row

20 Wall Balls

100m Row

10 Wall Balls

For Time

10/7/13

WOD

15 Walking Lunges (135/95)

30 Double Unders

x5 Rounds for Time

10/5/13

WOD

100 Ft Walking Lunge

50 Push Ups

50 Double Unders

25 Knees to Elbows

5 Rope Climbs

50 Box Jumps (24/20)

25 Overhead Squats (65/45)

25 L-Pull Ups

50 Sit Ups

For Time

10/4/13

WOD

15 Sots Press (45/35)

15m Handstand Walk

20/s L-Sit

15m Handstand Walk

x3 Rounds for Time

10/3/13

WOD

15 Floor Press (135/95)

25 GHD Back Extensions

800m Run

x3 Rounds for Time

10/2/13

WOD

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

Sumo Deadlift High Pull (95/65)

Box Jumps (30/24)

For Time

10/1/13

SWOD

Power Snatch

1-1-1-1-1-1-1

9/30/13

WOD

20/s on 10/s off x8 Rounds of A followed by 8 Rounds of B

A) Hang Power Cleans (115/75)

B) Push Press (115/75)


9/28/13

Hero WOD

"Hamilton"

1000m Row

50 Push Ups

1000m Run

50 Pull Ups

x3 Rounds for Time

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

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