2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

September 5, 2014

WOD

8 Thrusters 115/85

Pistols each leg

4 Bar Facing Burpees

2 Muscle Ups

1 Tire Flip

21 Double Unders/63 Single Unders

5RFT

August 22, 2014

WOD

20 Push Ups

15 Goblet Thrusters 53/35

15 KB SDHP 53/35

400m Row

5 Rounds For Time

August 21,2014

WOD

6 Power Clean 135/95

6 Split Jerk 135/95

300m Row

5 Rounds For Time

August 20, 2014

SWOD

Clean and Jerk - 3X5 (with progressive loading)

Then

WOD

15 Air Squats

15 Chin Ups

15 Wall Balls 20/15

200m Run

4 Rounds For Time

August 19, 2014

WOD

10 Power Snatch 95/65

10 Thruster 95/65

50 Double Unders

50 Flutter Kicks (each leg)

5 Rounds For Time

August 18, 2014

WOD

200m Run

25 Deadlifts 135/95

25 Back Squats 135/95

25 AbMat Sit Ups

25 Min AMRAP

August 16, 2014

WOD

"ZEUS" w/ a partner

30min AMRAP

30 Wall Balls 20/15

30 SDHP 75/55

30 Box Jumps 24/20

30 Calorie Row

30 Push Ups

10 Back Squats @ Bodyweight

Partners can split the reps however they want. One partner works at a time.

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

August 15, 2014

WOD

"Snatch It Up"

15 Hang Squat Snatch 95/65

30 Farmers Carry Lunges 53/35

15 Hang Squat Snatch 95/65

30 Kb Front Rack Lunges 53/35

15 Hang Squat Snatch 95/35

30 Waiters Carry Lunges 53/35

15 Hang Squat Snatch 95/65

*All lunges are walking lunges and must be completed with a Kb in each hand

August 14, 2014

WOD

"Annie Cleans Up"

50-40-30-20-10

Med Ball Cleans

Double Unders

AbMat Sit Ups

200m Run to start, between each round and to finish

August 13, 2014

SWOD

"Klokov Complex"

Deadlift

Hang Squat Clean

Front Squat

Push Press

Split Jerk

Find your 1 Set Max

Then

WOD

5 Kb Swings 70/53

1 Klokov Complex @ 80%

5 Box Jumps 30/24

10 Rounds

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