2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

July 16, 2015

WOD

 

5 Rounds For Time

8 Single Arm KB Thruster 53/35

8 Pull Ups

16 Single Arm Walking Lunge Steps 53/35

*Switch arms as needed on thrusters and lunges

 

July 15, 2015

"Ralph"

Four rounds for time of:

250 pound Deadlift, 8 reps

16 Burpees

15 foot Rope climb, 3 ascents

Run 600 meters

Post time to comments.

Hero_Ralph2_th.png

Enlarge image

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

July 14, 2015

 

SWOD

On the minute for 8 Minutes with Progressive loading

2 Hang Squat Cleans

WOD

AMRAP 14 Minutes

5 Squat Cleans 135/95

10 Toes To Bar

15  Box Jump Overs 24/20

 

 

July 13, 2015

 

SWOD

Strict Press

Find A 2 RM

WOD
For Time

Run 800m

21 Strict Press 95/65

Run 800m

21 Push Press 95/65

Run 800m

21 Push Jerks 95/65

July 11, 2015

"White"

Five rounds for time of:

15' Rope climb, 3 ascents

10 Toes to bar

21 Walking lunge steps with 45lb plate held overhead

Run 400 meters

Kristan Clever 21:18, Candice Ruiz 21:21 (25lb lunge), Kenneth Cutrer 21:47,Rebecca Voigt 23:07, Katie Hogan 27:31, Lindsey Valenzuela 27:47.
Post time to comments.

LtWhiteHero_th.jpg

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

July 10, 2015

 

SWOD
EMOM 10 From the Rack, Use progressive loading
1 Push Press
1 Push Jerk
1 Split Jerk

WOD
15 Handstand Push Ups
10 Muscle Ups or 15 Chest to Bar Pull Ups
12 Handstand Push Ups
8 Muscle Ups or 12 Chest To Bar Pull Ups
9 Handstand Push Ups
6 Muscle Ups or 9 Chest to Bar Pull Ups
6 Handstand Push Ups
4 Muscle Ups or 6 Chest to bar pull ups
3 Handstand Push Ups
2 Muscle Ups or 3 chest to bar pull ups

 

July 9, 2015

WOD

 

A.
10 x 75 Yd Sprints
B.
Death By Bodyweight Back Squat
1 The First Minute
2 The Second Minute
3 The Third Minute
Etc. Until You Can’t Do The Required Number In 60 seconds.
If You Do Less Than 10 Minutes, Ladder Back Down To 1 Or Do As Many Sets Possible At Your Finishing Round, On The Minute.

 

July 8, 2015

WOD

 

A.
AMRAP 5:00
10 Burpee Box Jumps 24/20
10 Kettlebell Swings 70/53

Rest 4:00

AMRAP 4 Minutes
8 Burpee Box Jumps 24/20
8 Kettlebell Swings 70/53

Rest 3:00

AMRAP 3:00
6 Burpee Box Jumps 24/20
6 Kettlebell Swings 70/53

Rest 2:00

AMRAP 2:00
4 Burpee Box Jumps
4 Kettlebell Swings

B.
150 Ab Mat Sit Ups
Every Time You Break Do 25 Double Unders/75 single unders
10 Minute Time Cap

 

July 7, 2015

 

SWOD
Front Squat
3 Sets Of 5 @ 70% Of Your 1 Rep Max
WOD
For Time
25 Cal Row
21 Deadlifts 245/165
25 Cal Row
15 Deadlifts 245/165
25 Cal. Row
9 Deadlifts 245/165
Do Not Exceed  70% Of your 1 Rep Max For The Deadlifts. Scale Appropriately.

July 6, 2015

WOD

 

‘Cindy’
AMRAP 20 Minutes
5 Pull Ups
10 Push Ups
15 Air Squats

Cool Down
500m Row @28 strokes per minute
500m Row @ 25 strokes per minute
500m Row @23 Strokes per minute

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