2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

August 28, 2015

Fire Breather

200 Meter Run

6 Thrusters (95/65)

8 Toes 2 Bar

10 Power Snatch (95/65)

20 AMRAP

August 27, 2015

Hang In There

21-15-9

Wall Balls (20/15

Deadlifts (155/105)

Hang Cleans (155/105)

200 Meter Run to Start, Between Rounds and End

August 26, 2015

Pull, Slam, Jump

10 Pull Ups

20 Slam Balls

30 Box Jumps

40 Situps

3 Rounds

August 25, 2015

Strong Legs

30-20-10

BW Back Squats

Burpees

Then 1000 M Row

August 24,2015

Breath Taker

50 Double Unders

10 Clean & Split Jerks (155/105)

400 Meter Run

4 Rounds

August 22, 2015

Lumberjack 20 team workout

20 Deadlifts (275/185)

Run 400 Meters

20 KB Swings (70/53)

400 Meter Run

20 Overhead Squats (115/75)

400 Meter Run

20 Burpees

400 Meter run

20 Chest to Bar Pullups

400 Meter Run

20 Box Jumps (24/20)

400 Meter Run

20 DB Squat Cleans (45/30)

**2 Members Run while partners 3 and 4 each complete 10 reps of the movement.  Once 1 and 2 return they stay to complete their 10 reps while 3 and 4 run.

They continue in this pattern until all movements have been completed.

August 21, 2015

HAPPY BIRTHDAY BRANDI!!!

"The Dirty Thirty of Bi's and Thighs"

KB Swings

Weighted Lunges

SDHP

Single Arm Swings

Single arm press

Thrusters

Cleans

Russian Twists

KB Sit Ups

...30 Reps with a (53/35) KB

August 20, 2015

SWOD

3 Rounds of 10 Back Squats (BW)


WOD

400 Meter Run

20 Alternating Pistols

15 Hand Release Push Ups

10 Pull ups

4 rounds

August 19, 2015

WOD

1000 Meter Row

then 5 Rounds of:

12 Push Press (135/95)

20 Box Jumps (30/24)

August 18, 2015

Reverse Squad

20 Back Rack Reverse Lunges (115/85)

20 Reverse Grip Bent Over Rows (115/85)

20 Abmat Situps

200 Meter Run

5 Rounds

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