2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

July 31, 2014

SWOD

1 RM in ONE Of The Following Lifts

Front Squat

Back Squat

Deadlift

Squat Clean

Then

WOD

"Not Now Chief, I'm In The Zone"

5 Rounds

3x Movement chosen for SWOD @ 85%-90%

5x Full Depth Broad Jumps

Rest 1-2 minutes Between Rounds

July 30, 2014

GWOD

Gymnastics Circuit

30/10 Tabata 4 Rounds @ each station

Handstand Hold(supported on wall)

Plank

Barbell Pull Ups

Full Depth Box Jumps 24/20

Then

WOD

"Hello Ladies"

15 Min AMRAP

10 Floor Press 135/95

20 Floor Swipers

200m Run

July 28, 2014

BUY IN

"Roxanne" Warm up

SWOD

8 Minute EMOM 135/95

1x Power Clean

2X Hang Squat Clean

3x Push Press

Then

WOD

"THIS IS MY DUMBELL"

15 Min AMRAP - 40/20 x2 For all movements

5 Man Makers(No renegade, no squat clean)

10m DB Crawl

10 DB Box Step ups 20"

Tuesday July 29,2014

WOD

"Fran"

21-15-9

Thrusters (95/65)

Pullups

 

then

AB Work:

Buddy Med Ball Situps (20/15)

25 Each Partner for a total of 50

3 Round

30 second rest between rounds


July 7, 2014

AB Work:

3 Rounds

25 Reverse Crunches

50 Bicycles

 

WOD

10-9-8-7-6-5-4-3-2-1

Bench Press (75% 1RM)

2-4-6-8-10-12-14-16-18-20

Chin Ups

200 M Run between rounds and at finish

July 5, 2014

WOD

"Partner WOD"

3 Rounds:

200 Double Unders

30 Hang Cleans (135/95)

3 Rounds:

30 GHD Situps

30 Pullups

3 Rounds:

30 Back Squats (155/105)

30 HSPU

 

Jult 4, 2014

HAPPY 4TH OF JULY!!!!!!

 

"Carse"

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

Squat Cleans (95/65)

Double Unders

Deadlifts (185/125)

Box Jumps (24/20)

Every Round Starts with a 50 Ft Bear Crawl

July 3, 2014

WOD

100 Double Unders

21-18-15-12-9

Shoulder to OH (135/95)

GHD Situps

100 Double Unders

July 2, 2014

WOD

25 Wall Balls (20/15)

25 Deadlifts (225/135)

AMRAP in 15 Minutes

July 1, 2014

WOD

(95/65)

3 Squat Snatch

6 Squat Cleans

9 OH Squats

12 Back Squats

200 M Run

AMRAP in 15 Minutes

Page 1 of 94

Start
Prev
1
CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit