2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

3/21/14

WOD

10 Handstand Push Ups

10 Split Jerks (95/65)

10 Front Squats (95/65)

400m Run

x4 Rounds for Time

3/20/14

SWOD
Deadlift
3-3-3
WOD

10 Sumo Deadlift High Pull (115/85)

7 Power Snatch (115/85)

20 Wall Balls (20/15)

200m Row

x4 Rounds for Time

3/19/14

SWOD
Bench Press
5-5-5
WOD

7 Chest to Bar Chin Ups

14 Mountain Cimbers

21 Ab Mat Sit Ups

15 Min. AMRAP

3/18/14

SWOD
Snatch
3-3-2-2-1
WOD

25 Overhead Squats (96/65)

400m Run

x3 Rounds for Time

3/17/14

Hero WOD

"DT"

12 Deadlifts (155/105)

9 Hang Cleans (155/105)

6 Push Jerks (155/105)

x5 Rounds for Time

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

3/15/14

SWOD

Deadlift 7-7-7

WOD

"Elizabeth"

21-15-9

Squat Clean (135/95)

Ring Dips

For Time

3/14/14

WOD

10 Power Snatch (115/85)

10 Pull Ups

5 Box Jump Over (24/20)

x5 Rounds for Time

3/13/14

SWOD

Push Press

7-7-7

Hero WOD

"Nate"

2 Muscle Ups

4 Handstand Push Ups

8 KB Swings (70/53)

20 Min. AMRAP

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.


3/12/14

SWOD

Snatch 5-5-5

WOD

10 Burpee's

30 Yd Bear Crawl

15 Wall Balls (20/15)

30 Yd Bear Crawl

15 Min. AMRAP

3/11/14

SWOD

Front Squat

3-3-3

WOD

A) Front Squats (135/95)

B) Bent Over Barbell Row (135/95)

C) Deadlifts (135/95)

Tabata 20/s on 10/s off x8 Rounds

A--->B--->C

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