2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

May 25, 2015

May 23, 2015

"Let's Be FRANds"

with a partner

20 Min AMRAP

21-15-9

Thrusters 95/65

Pull Ups

One Partner works on Fran while the other runs a 400m, complete AMRAP Fran in 20 minutes

May 22, 2015

"Gator Doubles"

Start: 200 Double Unders

Then Complete 8 Rounds of:

5 Front Squats 185/135

13 Ring Push Ups

Finish: 200 Double Unders

May 21,2015

"Mini Moose"

1000M Row

Then

10 Rounds of:

7 Bar Facing Burpees

3 Thrusters 95/65

May 20, 2015

"Michael Climbs A Rope"

3 Rounds of:

800m Run

50 GHD Back Extensions

50 Sit Ups

2 Rope Climbs or 1 Muscle Up(Bar or Rings)

May 19, 2015

"Ship Jr."

Seven rounds for time of:

185/125 pound Squat clean, 7 reps

8 Burpee box jumps, 30/24" box

May 18, 2015

WOD

1 Mile Run

75 Snatches 75/55

50 Wallball Shots 20/15

25 GHD Sit Ups

*30 Min Cutoff

May 13, 2015

SWOD

Push Jerk - 5,5,3,3,2,2,1,1,1

WOD

10 Bench Press 135/95

10 Ring Dips

10 Push Ups

300m Row

May 12, 2015

Skill WOD

"Death By Pullups"

11 Min EMOM

Start with 5 Pullups and add 1 every minute for 11 minutes

WOD

10R/10L Goblet Bulgarian Split Squats 53/35

20R/20L Lateral Bar Hops

10 Burpee Broad Jumps

May 11, 2015

WOD

RX Weight = 95/65

6 Romanian Deadlifts

6 Upright Rows

6 Hang Cleans

6 Front Squats

6 Push Press

200M Run

6 Rounds For Time

*20 Min Cutoff

*20 Bar over burpee penalty any time contact is lost with the bar during the complex

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