2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

7/11/13

WOD

30/s Hang Clean (135/95)

10/s Rest

30/s Box Jumps (30/24)

10/s Rest

x8 Rounds for Time

7/10/13

WOD
Deadlift 3x5, 3x3, 1, 1, 1, 1, 1 Rep Max

7/9/13

WOD

50 Back Squats (BW)

50 Front Squats (BW)

*Can be broken up however you like, 5-5, 10-10, etc.... but, you must complete same amount for back and front*

7/8/13

WOD

KB Swings (70/44) x20

V-Ups (45/25) x15

KB SDHP (70/44) x20

K2E x15

x3 Rounds for Time

7/6/13

WOD

Wall Balls x50

Air Squats x40

Push Ups x30

Pull Ups x20

Cal Row x10

x3 Rounds for Time

7/5/13

WOD

Ring Rows x10

Walking Lunges x10/10

GHD Back Extension x10

Triplicates x10

x5 Rounds for Time

7/4/13

HERO WOD

"J.T."

21-15-9

HSPU

Ring Dips

Push Ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

7/3/13

WOD

"Unity Trifecta"

400m Run

3 Deadlifts (315/225)

400m Run

3 Power Cleans (225/155)

400m Run

3 Snatches (135/95)

400m Run

For Time

7/2/13

WOD

"Helen"

400m Run

21 KB Swings

12 Pull Ups

x3 Rounds for Time

7/1/13

WOD

A) Overhead Squats (115/85)

B) Shoot Throughs

C) Russian Twists (20/15)

20/s on 20/s off x8 Time Through (A,B,C=1)

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