2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

December 29, 2014

SWOD

DeadLifts (Work/Rest) 135/95

30/30, 30/30

20/20, 20/20

10/10, 10/10

WOD

15 Toes 2 Bar

30 Back Squats 135/95

45 Double Unders

3 Rounds

December 23, 2014

12 Days Of Christmas (Part Deux)

12 Med Ball Cleans 20/15

11 Med Ball Sit Ups 20/15

10 Wall Balls 20/15

Goblet Squats 70/53

8 OHS 115/75

7 Snatch Grip Deadlift 115/75

6 Hang Cleans 115/75

5 Power Snatch 115/75

4 Thrusters 115/75

3 Front Rack Reverse Lunges 115/75

2 Pinch Grip Plate Carry 35/25

1 Muscle Up

December 22, 2014

12 Days Of Christmas Part 1

1 Deadlift 222/165

2 Burpees

3 Chest 2 Bar

4 Push Ups

5 Toes 2 Bar

6 Push Press 135/95

7 Box Jumps 30/24

8 OH Plate Lunges

9 Plate V-Ups 45/25

10 Calorie Row

11 KB Swings 70/53

12 Front Squats 135/95

*Make your way through the workout exactly like the song "12 Days Of Christmas" i.e. 1, 2+1, 3+2+1, 4+3+2+1.....

MERRY CHRISTMAS!!!!

Great job to all the members that stuck it out through the 4 Days of "The 12 Days of Christmas" WODS. You definitely earned those Christmas cookies and treats.  We hope everyone has a safe and happy holiday and look forward to saying goodbye to 2014 in true crossfit fashion!!!

 

MERRY CHRISTMAS U-CREW!!!!

December 20,2014

WOD

Run 400

50 Wall Balls 20/15

Run 400

40 Back Extensions

Run 400

30 Pull Ups

Run 400

20 Calorie Row

 

 

December 19, 2014

SWOD/WOD

A.
5 Rounds

3 Position Snatch AHAP (As Heavy As Possible)

From The High Hang
Above The Knee
From The Ground

12 Minute Cutoff

B.
3 Rounds For Time

15 Kettle Bell Swings 70/53

15 Burpees

 

 

December 18, 2014

WOD

2 Rope Climbs

75 Sit Ups

2 Rope Climbs

Row 75 Calories

2 Rope Climbs

75 Double Unders/150 singles

2 Rope Climbs

75 OH Plate Lunges 45/25 (In place)

2 Rope Climbs

75 Sit Ups

December 17, 2014

WOD

4 Rounds For Time

30 Lateral Box Step On&Overs 24/20

20 Deadlifts 185/135 or 50%1RM

10 Ring Dips

 

 

December 16, 2014

 

SWOD
Push Press 2-2-2-2-2 (Prog loading)

WOD
"Jackie"

1000m Row
50 Thrusters 45/35

30 Pull ups

Then

Cash Out
50 banded pull aparts (not overhead, arms in front of chest)
50 Banded Good Mornings

*Break into as many sets as you want

 

 

December 15, 2014

WOD
AMRAP 20 Minutes

7 Squat Cleans 185/115 or 75% 1 RM

8 Burpee Box Jumps 30/24
Cash Out- 100 Deadbugs

 

 

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