2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

May 21,2015

"Mini Moose"

1000M Row

Then

10 Rounds of:

7 Bar Facing Burpees

3 Thrusters 95/65

May 20, 2015

"Michael Climbs A Rope"

3 Rounds of:

800m Run

50 GHD Back Extensions

50 Sit Ups

2 Rope Climbs or 1 Muscle Up(Bar or Rings)

May 19, 2015

"Ship Jr."

Seven rounds for time of:

185/125 pound Squat clean, 7 reps

8 Burpee box jumps, 30/24" box

May 18, 2015

WOD

1 Mile Run

75 Snatches 75/55

50 Wallball Shots 20/15

25 GHD Sit Ups

*30 Min Cutoff

May 13, 2015

SWOD

Push Jerk - 5,5,3,3,2,2,1,1,1

WOD

10 Bench Press 135/95

10 Ring Dips

10 Push Ups

300m Row

May 12, 2015

Skill WOD

"Death By Pullups"

11 Min EMOM

Start with 5 Pullups and add 1 every minute for 11 minutes

WOD

10R/10L Goblet Bulgarian Split Squats 53/35

20R/20L Lateral Bar Hops

10 Burpee Broad Jumps

May 11, 2015

WOD

RX Weight = 95/65

6 Romanian Deadlifts

6 Upright Rows

6 Hang Cleans

6 Front Squats

6 Push Press

200M Run

6 Rounds For Time

*20 Min Cutoff

*20 Bar over burpee penalty any time contact is lost with the bar during the complex

May 9, 2015

"Bruck"

Four rounds for time of:
Run 400 meters
185 pound Back squat, 24 reps
135 pound Jerk, 24 reps

Post time to comments.

DC3NathanBruckenthal_Hero_TH.jpg

Enlarge image

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

May 8, 2015

WOD

200 M Run

15 Toes 2 Bar

50 double Unders

7 Bear Complex 115/75

4 Rounds

May 7, 2015

WOD

800M Run

10 Chest 2 Bar

20 KB Swings 70/53

30 Alternating Pistols

40 KB Lunges 70/53

30 Alternating Pistols

20 KB Swings 70/53

10 Chest 2 Bar

800 M Run

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