2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

5/28/13

WOD

15 Power Cleans (135/95)

25 Wall Balls (20/15)

75 Double Unders

x4 Rounds for Time

5/27/13

WOD

"Murph"

For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

 


5/25/13

WOD

"Small"

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

5/24/13

WOD

21-15-9

Back Squats (BW)

KB Swings (70/44)

GHD Sit Ups

5/23/13

WOD

5 Curtis P's (95/65)

10 Sumo Dead High Pull

20 Floor Swipers

12 Min. AMRAP

5/22/13

WOD

500m Row

12 Dead Lifts (BW)

21 Box Jumps (30/24)

x3 Rounds

5/21/13

SWOD

Strict Press 3-3-3

Push Press 3-3-3

Push Jerk 3-3-3

5/20/13

WOD

2 Min. ME Power Cleans

1 Min. Rest

2 Min. ME Double Unders

1 Min. Rest

2 Min. ME Power Snatches

1 Min. Rest

2 Min. ME GHD Sit Up

1 Min.Rest

2 Min. Calorie Row

5/18/13

WOD
"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

5/17/13

WOD

100 KB Swings (53/35)

800m Run

50 Burpee's

For Time

Page 31 of 94

31
CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit