2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

November 21, 2014

WOD

EMOM Until You're Done

*At the top of each minute you must complete 5 Burpees. You will use the remainder of each minute to work on your lifts. Complete all 25 reps of each before moving to the next lift. Lifts must be done in the specified order.

25 Power Snatch 95/65

25 SDHP 95/65

25 Push Jerks 95/65

25 Front Squats 95/65

November 20, 2014

WOD

20 Min AMRAP

10 Hang Power Cleans 135/95

10 Burpee Bar Over

20 Deadlifts 135/95

10 Toes 2 Bar

November 19, 2014

SWOD

Back Squat

5X5(Find 5RM)

 

WOD

20 Reverse Lunges (10 Each Leg @ 50% of 5RM Back Squat)

20 Box Jump On and Over (24/20)

400m Run

3 Rounds For Time

November 18, 2014

Ab Work

20/10 Tabata

Alternating for 5 rounds of EACH

X-Body Toe Touch

Side 2 Side Ankle Crunch

 

WOD

30-20-10

Floor Press + Swiper 135/85

Ball Slam 40/25

10-20-30

Calorie Row

November 17, 2014

SWOD

Thruster 5X5 (Work up to a heavy set of 5)

 

WOD

"Fran"

21-15-9

Thrusters 95/65

Pull ups

November 15, 2014

"COE"

10 Thrusters 95/65

10 Ring Push Ups

10 Rounds For Time

 

*Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

November 14, 2014

WOD

30, 25, 20, 15, 10

Med Ball Cleans (20/15)

Med Ball Sit Ups (20/15)

Row 500m, 400m, 300m, 200m, 100m

November 13, 2014

WOD

10 Min AMRAP

10 Hang Clean + Split Jerk (115/85)

10 KB Swings (53/35)

10 Calorie Row

Rest 90 Sec

5 Min AMRAP

5 Hang Clean + Split Jerk (115/85)

5 KB Swings (53/35)

November 12, 2014

WOD

2,4,6,8,10...etc.

Deadlifts(BW)

Toes 2 Bar

30 Double Unders (Between each round)

November 11, 2014

THANK YOU FOR YOUR SERVICE, VETERANS!

 

WOD

12-1

Power Snatch + OH Squat 95/65

1-12

HSPU

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