2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

12/20/13

WOD

25 Wall Balls

50 Double Unders

x6 Rounds for Time

12/19/13

Hero WOD

"Wittman"

15 KB Swings (53/35)

15 Power Cleans (95/65)

15 Box Jumps (24/20)

x7 Rounds for Time

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

12/18/13

WOD

5 Handstand Push Ups

10 Toes to Rings

20 Med Ball Cleans (20/15)

15 Min. AMRAP

12/17/13

WOD

15 Thrusters (135/95)

15 Pull Ups

21 Thrusters (95/65)

21 Pull Ups

36 Thrusters (65/45)

36 Pull Ups

For Time

Cash Out

2 Min. Max Effort Abmat Sit Ups

12/16/13

WOD

21 Deadlifts (225/155)

400m Run

18 Deadlifts (225/155)

400m Run

15 Deadlifts (225/155)

400m Run

9 Deadlifts (225/155)

400m Run

For Time

12/14/13

WOD

50 Box Jumps (24/20)

5 Rope Climbs

50 KB Swings (53/35)

50 Sit-Ups

50 Dumbbell Hang Power Cleans (40/20)

800m Run

50 GHD Back Extensions

For Time

12/13/13

WOD

Friday the 13th Chipper!

13 Power Cleans (95/65)

13 Bar Facing Burpee's

13 Box Jumps (24/20)

13 Power Snatch (96/65)

13 Pull Ups

13 Sumo Deadlift High Pull (95/65)

13 GHD Sit Ups

13 KB Swings (53/35)

13 Toes to Bar

13 Front Squats (95/65)

13 Push Ups

13 Wall Balls (20/15)

13 Calorie Row

For Time

12/12/13

WOD

"Elizabeth"

21-15-9

Squat Clean (135/95)

Ring Dips

For Time

12/11/13

SWOD

5 Deadlifts (135/95)

3 Hang Cleans

x20 Rounds

WOD

20 GHD Sit Ups

5 Push Jerks (155/105)

x5 Rounds for Time

12/10/13

WOD

Row 250m/Run 200m (row odd rounds, run even rounds)

25 Back Squats (135/95)

15 Min. AMRAP

SWOD

Back Squats

5-5-5-3-3-3

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