2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

May 16, 2014

WOD

10 Thrusters (95/65)

10 GHD Situps

10 Push Ups

200M Run

10 Rounds

May 15, 2014

WOD

3 Rounds

15 Toes to Bar

15 Shoulder to Overhead (95/65)

15 Bar Facing Burpees

Then

3 Rounds

15 Front Squats (135/95)

15 Deadlift (135/95)

15 Box Jumps

May 14, 2014

WOD

50-40-30-20-10

Power Snatch

RX Male: (65,75,95,105,115,)

RX Female: (45,55,65,75,85)

Double Unders

Crossover Wall Touches (2 Count)

May 13, 2014

WOD

100 Back Squats (20/10 Tabata) 135/95

Then

21-18-15-12-9-6-3

KB Swings (70/53)

Box Jumps (30/24)

May 12, 2014

WOD

800 M Run

40 Wall Balls

20 Burpee Pullups

600 M Run

30 Wall Balls

15 Burpee Pullups

400 M Run

20 Wall Balls

10 Burpee Pullups

200 M Run

10 Wall Balls

5 Burpee Pullups


May 19, 2014

WOD

Ab Work: 30/15

Side to Side Heel Touches

8 Rounds

Then

25 OHS (95/65)

25 Front Rack Position Lunges (95/65)

400 M Run

4 Rounds

May 1, 2014

SWOD

EMOM

1 Power Clean+2 Front Squats (Heavy)

 

WOD

21-15-9

Power Snatch (75/45)

Thrusters (75/45)

 

Cash Out:

50 Med Ball Situps

25 Knees to Elbows

25 GHD Situps

April 30, 2014

SWOD

3X5 Jerk Work from the Rack

WOD

Buy In-> 1000M Row

5 Rounds of

10 Pull Ups

7 Push Jerks (135/95)

200M Run

April 29, 2014

WOD

15 Minutes of Skill Work

Then

5 Burpees then 40 M Sprint->5 Burpees 40 M Sprint Back

5 Burpees + 10 Air Squats then 40 M Sprint ->5 Burpees+10 Air Squats then 40 M Sprint Back

5 Burpees + 10 Air Squats + 15 V-Ups then 40 M Sprint-> 5 Burpees + 10 Air Squats+ 15 V-Ups then 40 M Sprint Back

5 Burpees + 10 Air Squats + 15 V-Ups + 20 Mountain Climbers then 40 M Sprint -> 5 Burpees + 10 Air Squats + 15 V-Ups + 20 Mountain Climbers then 40 M Sprint Back

 

April 28, 2014

WOD

5 Pull Ups

7 Push Ups

10 Air Squats

12 Dislocates

200 M Run

8 Minute AMRAP

Then

"CrossFit Total"

1-1-1- Back Squat

1-1-1 Strict Press

1-1-1 Deadlift

Add All 1 RM to get CF Total

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