2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

October 9, 2014

WOD

100 Double Unders

10 OH Squats 95/65

20 Alternating Pistols

30 Calorie Row

3 Rounds

October 8, 2014

WOD

“Running Christine”

400m Run

12 Deadlifts @ BW

21 Box Jumps 24/20

3 Rounds

October 7, 2014

WOD

10-1

Hang Snatch 115/85

Toes 2 Bar

Weighted V-ups 25/15

*V-Up reps are double, i.e. 20, 18, 16, 14 ...

October 6, 2014

WOD

21-15-9

Squat Cleans 135/95

Front Squats 135/95

Box Jumps 30/24

October 4, 2014

“Partner WOD”

400 M Partner Run (Each holds end of a band)

30 Calorie Row 50 Wall Balls (Alternating, 20/15)

30 HSPU

50 Med Ball Situps (Pass to each other)

50 KB Swings 70/53

200 Double Unders

30 Power Snatch 95/65

50 Pull Ups

400 M Plate Carry (Each Partner carries plate in each hand 25/25)

October 3, 2014

WOD

10 Minute AMRAP

10 Hang Cleans 95/65

200 M Row

10 Minute AMRAP

10 Thrusters 95/65

100 Double Unders

10 Minute AMRAP

10 OHS 95/65

200M Run

Clock will run continuously

October 2, 2014

WOD

5 Power Snatch 115/85

10 OH Lunges 115/85

15 Bar over Burpees

20 Calorie Row

4 Rounds for Time

October 1, 2014

WOD

400 M Run (the time it takes you determines the # of reps

Ex: 1:30= 13, 1:50=15, 2:10=21etc…

Movements can be done in any order

KB Swings 70/53

Box Jumps 30/24

Double Unders

Wall Balls 20/15

Slam Balls 40/25

25 minute AMRAP

September 30, 2014

AB WORK

"All About That Bass" ab work

Chorus- Bicycle Crunch

Verses- AbMat Sit Up

WOD

25-20-15-10-5

Deadlifts BW+20#

Ring Rows

September 29,2014

WOD

1-10 Clean & Jerk 135/95

1 Round of “Cindy” between each round:

5 Pull ups

10 Push ups

15 Air Squats

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