2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

September 2, 2015

Clean It Up

100 Power Cleans (95/65)

** Each time you break= 50 double Unders

September 1, 2015

Lunge For It

Front Rack Lunges (115/75)

Shoulder to OH (115/75)

Ladder up each round 1,2,3...

5 KB Swings Between each round (53/35)

then

"Kentucky Annie"

50-40=30-20-10

KB Swings (53/35)

Sit Ups

August 31, 2015

Put it on the Back Burner

400 M Run

10 Pull Ups

15 Deadlifts (BW)

4 Rounds

August 29, 2015

"Double Diddy"

Teams of 2: (53/35)

1 Mile Run

100 KB Swings

800 M Run

80 Goblet Squats

600 M Run

60 KB Swings

400 M Run

40 Goblet Squats

200 M Run

20 KB Swings


Both partners must complete the run together but reps can be split up however they choose

August 28, 2015

Fire Breather

200 Meter Run

6 Thrusters (95/65)

8 Toes 2 Bar

10 Power Snatch (95/65)

20 AMRAP

August 27, 2015

Hang In There

21-15-9

Wall Balls (20/15

Deadlifts (155/105)

Hang Cleans (155/105)

200 Meter Run to Start, Between Rounds and End

August 26, 2015

Pull, Slam, Jump

10 Pull Ups

20 Slam Balls

30 Box Jumps

40 Situps

3 Rounds

August 25, 2015

Strong Legs

30-20-10

BW Back Squats

Burpees

Then 1000 M Row

August 24,2015

Breath Taker

50 Double Unders

10 Clean & Split Jerks (155/105)

400 Meter Run

4 Rounds

August 22, 2015

Lumberjack 20 team workout

20 Deadlifts (275/185)

Run 400 Meters

20 KB Swings (70/53)

400 Meter Run

20 Overhead Squats (115/75)

400 Meter Run

20 Burpees

400 Meter run

20 Chest to Bar Pullups

400 Meter Run

20 Box Jumps (24/20)

400 Meter Run

20 DB Squat Cleans (45/30)

**2 Members Run while partners 3 and 4 each complete 10 reps of the movement.  Once 1 and 2 return they stay to complete their 10 reps while 3 and 4 run.

They continue in this pattern until all movements have been completed.

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