2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

Beast Wars 2014

"Beast Wars 2014"
Workouts this year will consist of 3 WODS and 2 Floaters (announced day of competition) for all teams. Top three teams in each division will go head to head in the final WOD. 
For the Scaled and Masters divisions, modifications can be made for weight/Reps etc..however any team modifying will not be eligible for placement in the top three.

WOD #1
12 MINUTE AMRAP
WHILE PARTNER A RUNS 200M PARTNER B COMPLETES AS MANY REPS AS POSSIBLE. PARTNERS SWITCH AT THE COMPLETION OF EVERY 200M RUN. SCORE IS THE NUMBER OF REPS COMPLETED IN 12 MINUTES.
RX’D
200M RUN
10 SQUAT CLEAN THRUSTERS (145/105)
15 BURPEE BOX JUMPS (30/20)
SCALED
200M RUN
10 SQUAT CLEAN THRUSTERS (115/75)
15 BURPEE BOX JUMPS (24/20)
MASTERS
200M RUN
10 SQUAT CLEAN THRUSTERS (95/65)
15 BURPEE BOX JUMPS (STEP UPS ACCEPTABLE) 20”

WOD #2
4 MINUTE AMRAP
TEAMS WILL COMPLETE MAX NUMBER OF ALTERNATING HANG SNATCHES IN 4 MINUTES. 
RX’D (125/85)
SCALED (95/65)
MASTERS (75/55)

WOD #3
15 MINUTE AMRAP
PARTNER A ROWS WHILE PARTNER B COMPLETES A 100M FARMERS CARRY. PARTNERS SWITCH AT EACH FARMERS CARRY COMPLETION UNTIL 2000M ROW IS COMPLETED. EACH PARTNER WILL THEN COMPLETE 50 OVERHEAD SQUATS EACH. REPS CAN BE COMPLETED IN ANY ORDER. SCORE IS THE TOTAL NUMBER OF REPS AND METERS COMPLETED IN 15 MINUTES.
RX’D 
2000 M ROW 
100M FARMERS CARRY (70/53)
100 OVERHEAD SQUATS (135/95)
SCALED
2000 M ROW 
100M FARMERS CARRY (53/35)
100 OVERHEAD SQUATS (95/65)
MASTERS
2000 M ROW 
100M FARMERS CARRY (44/26)
100 OVERHEAD SQUATS (95/65)

Heat assignments and registration info will be posted this week. 
Please email: This e-mail address is being protected from spambots. You need JavaScript enabled to view it with any questions

October 11, 2014

WOD

1 Mile Run

30 Back Squats (135/95)

5 Rope Climbs OR 20 Burpees

1000 M Row

800 M Run

20 Back Squats

4 Rope Climbs OR 15Burpees

500 M Row

400M Run

10 Back Squats

3 Rope Climbs OR 10 Burpees

200 M Run

October 10, 2014

WOD

8 Minute AMRAP

3 Clean & Jerks 145/115

3 Bar over Burpees

*Add one rep each round for 8 minutes

October 9, 2014

WOD

100 Double Unders

10 OH Squats 95/65

20 Alternating Pistols

30 Calorie Row

3 Rounds

October 8, 2014

WOD

“Running Christine”

400m Run

12 Deadlifts @ BW

21 Box Jumps 24/20

3 Rounds

October 7, 2014

WOD

10-1

Hang Snatch 115/85

Toes 2 Bar

Weighted V-ups 25/15

*V-Up reps are double, i.e. 20, 18, 16, 14 ...

October 6, 2014

WOD

21-15-9

Squat Cleans 135/95

Front Squats 135/95

Box Jumps 30/24

October 4, 2014

“Partner WOD”

400 M Partner Run (Each holds end of a band)

30 Calorie Row 50 Wall Balls (Alternating, 20/15)

30 HSPU

50 Med Ball Situps (Pass to each other)

50 KB Swings 70/53

200 Double Unders

30 Power Snatch 95/65

50 Pull Ups

400 M Plate Carry (Each Partner carries plate in each hand 25/25)

October 3, 2014

WOD

10 Minute AMRAP

10 Hang Cleans 95/65

200 M Row

10 Minute AMRAP

10 Thrusters 95/65

100 Double Unders

10 Minute AMRAP

10 OHS 95/65

200M Run

Clock will run continuously

October 2, 2014

WOD

5 Power Snatch 115/85

10 OH Lunges 115/85

15 Bar over Burpees

20 Calorie Row

4 Rounds for Time

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