2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

2/26/14

WOD

A) Thrusters (95/65)

B) Ab Mat Sit Ups

C) Burpee's

D) Deadlifts (95/65)

20/s on 10/s off x8 Rds

A--->B--->C--->D =1 Round

2/25/14

WOD

"Helen"

400m Run

21 KB Swings (53/35)

12 Pull Ups

x3 Rounds for Time

2/24/14

SWOD

Power Cleans

5-5-5

WOD

10 Overhead Squats (115/75)

10 Ring Hold Leg Lifts

10 Erasers

12 Min. AMRAP

2/22/14

WOD

7R/7L KB Power Snatch

1R/1L Turkish Get Up

10 Knee's to Elbow

200m Run

x7 Rounds for Time

2/21/14

WOD

A) KB Swings (53/35)

B) L-Pull Ups

C) Erasers

D) Wall Balls (20/15)

20/s on 10.s off x8 Rounds

A--->B--->C--->D

2/20/14

SWOD

Thrusters

5-5-5

WOD

21-15-9

Squat Clean (115/85)

Ring Push Ups

300m Row

For Time

2/19/14

WOD

15 Deadlifts (185/115)

15 GHD Sit Ups

400m Run

x5 Rounds for Time

2/18/14

SWOD

Back Squats

5-5-5

WOD

"Karen"

150 Wall Balls

For Time

2/17/14

WOD

"13.1"

40 Burpees

30 Snatches (75/45)

30 Burpees

30 Snatches (135/75)

20 Burpees

30 Snatches (165/100)

10 Burpees

Snatches (210/120) w/ remaining time.

17 Min. AMRAP

2/15/14

WOD

15 Floor Press

10 Lateral Bar Hops

20 Jumping Split Squats

400m Run

x5 Rounds for Time

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