2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

October 31, 2014

HAPPY HALLOWEEN!!!!

 

Skill Work

8 Min AMRAP

20 V-Ups

30 Sec Supported Handstand Hold


then


WOD

3 Rounds For Time

30 Seconds Hanging L sit Hold (Hold must be continuous to receive an RX)

20 Pull Ups

10 Thrusters (95/65)


October 30, 2014

SWOD

Back Squats 5x3 @ 75-80% 1RM

(Work up to that weight and then use it for the 5x3)


WOD

10 GHD Sit Ups

15 Push Press

10 GHD Situps

30 Air Squats

4 Rounds

October 29, 2014

Skill Work

8 Minute AMRAP

2 Rope Climbs

30 Second Hollow Body Hold

 

WOD

21-15-9

Power Snatch (95/65)

Toes to Bar

October 28, 2014

WOD

"How Old Is Seth?"

29 Box Jumps (30/24)

29 Chest To Bar

29 KB Swings (70/53)

29 Front Rack Lunges (95/65)

29 Knees To Elbows

29 GHD Back Extensions

29 Wall Balls (20/15)

29 burpees

October 27, 2014

WOD

Test Day

Max Rep Pull Ups (Compare Results to 9/24)

Max Rep Ring Dips

One attempt at each

Then

100 Double Unders

21 Front Squats (115/85)

21 Push Press (115/85)

100 Double Unders

15 Front Squats

15 Push press

100 Double Unders

9 Front Squats

9 Push Press

October 25, 2014

WOD


"Need More Cardio"

1 Mile Run

2000 M Row

1 Mile Run

100 Abmat Situps

100 Leg Raises

October 24, 2014

WOD

"BADGER"

30 Squat Cleans (95/65)

30 Pull Ups

800 M Run

3 Rounds

October 22, 2014

Crunch Squat Press

SWOD:

Max Rep BW Bench Press x3

WOD:

50 Bicycle Crunches (2 Count)

20 Wall Balls

10 Floor Press (135/95)

200 M Run

15 Minute AMRAP

October 23, 2014

WOD


Double D's and a Bunch of B.S.

(A) 21-18-15-12-9-6

(B) 42-36-30-24-18-12

(A) Deadlifts (175/135)

(B)Double Unders

(A) Box Jumps (24/20)

(B) Sit-ups

October 21, 2014

WOD

400 M Row

5 Burpee Over Bar

10 SDHP (105/75)

10 Push Press (105/75)

15 Med Ball Leg Raises

4 Rounds

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