2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

September 27, 2014

“Magic Moment”

Partner WOD (split reps equally)

30 Partner Hop-over Burpees

100 KB Swings 53/35

P1 runs 400m – P2 30 Pull Ups

100 Box Jumps 24/20

P1 – 30 Pull Ups – P2 runs 400m

100 Front Squats 95/65

30 Partner Hop-over Burpees

September 26, 2014

WOD

"Elimination WOD"

Round 1

800m Run

100 Double Unders

75 Air Squats

50 KB Swings 53/35

25 Burpees

Round 2

600m Run

75 Double Unders

50 Air Squats

25 KB Swings 53/35

Round 3

400m Run

50 Double Unders

25 Air Squats

Round 4

200m Run

25 Double Unders

September 25, 2014

SWOD

Push Press- 5, 3, 2, 2, 1, 1, 1 (work up to 1 rep max push press) (50, 60, 70, 80, 90, 95, 100)

Then

WOD

4 Rounds for time

30 Ball Slams 40/25

25 V-Ups

20 GHD Back Extensions

September 24, 2014

TEST

Max Kipping Pull-Ups (One Attempt)

Then

WOD

3 Rounds For Time

5-3-1 Hang Power Snatches 115/85

15-10-5 Lateral Bar Burpees

*1 minute rest after each round then repeat starting with 5 Hang power snatches and 15 burpees

TEST

100 Sit Ups FOR TIME

September 23, 2014

WOD

“Dirty Thirty”  (the same as the Filthy Fifty except all movements are 30 reps insteadof 50):

1 Round for Time of

30 Box Jump, 24/20″

30 Pull-Ups

30 Kettlebell Swings, 53/35#

30 Steps of Walking Lunge

30 Knees to Elbows

30 Push Press, 65/45 #

30 GHD Back Extensions

30 Wall Ball Shots (Throws), 20/15#

30 Burpees

30 Double Unders

September 22, 2014

SWOD

Back Squats-5x5 (work up to 5RM using 5 sets) (50, 60, 70, 80, 85+)

Then

WOD

Partner AMRAP 16

Partner 1: Power Clean + Front Squat, Hang Squat Clean, Full Squat Clean 95/65

Partner 2: Run 200m

*Score is number of times complex is completed between each partner

September 20, 2014

 

"Team Trio"
Teams of Four(Can be modified for teams of 2-3 if needed)
WOD 1
4,000m Row Alternating teammates every 250m
Rest 3:00
WOD 2
AMRAP 8
10 Kb Swings 53/35
10 Push Ups
10 Burpees
10 Ring Rows
*One Team member per skill, switch when all 10 reps completed
Rest 3:00
WOD 3
3 Minute Hang Clean Relay 95/65
* One partner at a time completes one rep then passes the bar to the next teammate. 10 Burpee penalty if the bar touches the ground

 

 

September 19, 2014

 

Pre Game
5X50m sprints, rest 30 seconds between sprints
Then
WOD
21 Knees 2 Elbows
15 Deadlifts 155/105
9 Hang Power Cleans 155/105
3RFT

 

September 18, 2014

 

SWOD
5X5 Bench Press (Establish 5 RM)
Then
WOD
AMRAP 15
20 OH Walking Lunge 45/25 Plate
10 Burpees
5 Box Jumps 30/24
* Every minute, all athletes must perform 1 Atomic Sit Up using a plate

 

 

September 17, 2014

 

WOD
20 Cal Row
15 Power Snatch 75/55
1 Rope Climb
5 RFT
After Party
10 Barbell Rollouts 95/65
10 Floor Swipers 95/65
3 rounds

 

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