2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

December 20,2014

WOD

Run 400

50 Wall Balls 20/15

Run 400

40 Back Extensions

Run 400

30 Pull Ups

Run 400

20 Calorie Row

 

 

December 19, 2014

SWOD/WOD

A.
5 Rounds

3 Position Snatch AHAP (As Heavy As Possible)

From The High Hang
Above The Knee
From The Ground

12 Minute Cutoff

B.
3 Rounds For Time

15 Kettle Bell Swings 70/53

15 Burpees

 

 

December 18, 2014

WOD

2 Rope Climbs

75 Sit Ups

2 Rope Climbs

Row 75 Calories

2 Rope Climbs

75 Double Unders/150 singles

2 Rope Climbs

75 OH Plate Lunges 45/25 (In place)

2 Rope Climbs

75 Sit Ups

December 17, 2014

WOD

4 Rounds For Time

30 Lateral Box Step On&Overs 24/20

20 Deadlifts 185/135 or 50%1RM

10 Ring Dips

 

 

December 16, 2014

 

SWOD
Push Press 2-2-2-2-2 (Prog loading)

WOD
"Jackie"

1000m Row
50 Thrusters 45/35

30 Pull ups

Then

Cash Out
50 banded pull aparts (not overhead, arms in front of chest)
50 Banded Good Mornings

*Break into as many sets as you want

 

 

December 15, 2014

WOD
AMRAP 20 Minutes

7 Squat Cleans 185/115 or 75% 1 RM

8 Burpee Box Jumps 30/24
Cash Out- 100 Deadbugs

 

 

December 13, 2014

SWOD

Find 1 RM Overhead Squat

 

WOD

30 Toes 2 Bar

30 Deadlifts @55%1RM

30 Double Unders

30 OH Squat @55%1RM

30 Pull Ups

December 11, 2014

WOD

Run 1 Mile For Time

Then

AMRAP 14 Minutes
35 Sit Ups
25 Box Jumps 24/20
15 Kettle Bell Swings 53/35

 

December 10, 2014

WOD

A.
1000m Row For Time

B.
“Power Elizabeth”
21-15-9
Power Cleans @ 60% 1RM Power Clean
Ring Dips

C.
100 Banded Tricep Press Downs
100 Band Pull Aparts
*Reps may be broken up however you want, this is not meant to be part of the comp.

 

December 9, 2014

WOD

A.
3 Rounds For Time
10 Squat Snatch (75% 1RM Power Snatch)
2 Rope Climbs
*Those not signed up may scale as needed

B.
5 Rounds Not For Time (Not For Score)
15 Second L-Hang
15 Back Extensions
15 AbMat Sit Ups

 

Page 1 of 106

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