2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

1/30/14

SWOD

Clean

3-3-3

WOD

A) Power Clean (95/65)

B) Dips

20 Sec. on: 20 Sec. off

1/29/14

SWOD

Deadlift 60% 1RM

3x Max Reps (5 Sec. Eccentric/1 Sec. Concentric)

WOD

15 Overhead Squats (115/85)

10 L-Pull Ups

400m Run

x4 Rounds for Time

1/28/14

WOD

12 Split Jerks (135/95)

15 Box Jumps (24/20)

30 Double Unders

20 Min. AMRAP

1/27/14

SWOD

Push Ups 3x Max Reps

5 Sec. Eccentric/1 Sec. Concentric

WOD

10 Back Squats (185/135)

5 Muscle Ups

400m Run

x5 Rounds for Time

1/25/14

WOD

20 Knees to Elbow

15 Thrusters (115/85)

400m Run

x4 Rounds for Time

1/24/14

SWOD

Clean and Jerk

3-3-3

WOD

10 SDHP (96/56)

15 Front Squat (95/65)

10 Burpee Over Bar

x4 Rounds for Time

1/23/14

WOD

A) Over Head Squats (95/65)

B) Kettle Bell Swings (53/35)

20/s on 10/s off

x12 Rounds

1/22/14

SWOD

Snatch

3-3-2-2-1

WOD

10 Hang Cleans (95/65)

20 Double Unders

7 Handstand Push Ups

12 Min. AMRAP

1/21/14

WOD

15 Double Squat Wall Balls (20/15)

1 Rope Climb

30 Yd. Bear Crawl

20 Min. AMRAP

1/20/13

SWOD

Thrusters

3-3-3

WOD

7 Back Rack Thrusters (115/75)

10 Floor Swipers (115/75)

x5 Rounds for Time

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