2100 Nasa Parkway suite 101 B

Seabrook, TX 77586

(281) 291-7929

info@crossfitunity.net

January 20, 2015

WOD

 

6 Rounds
12 Back Rack Lunges (6L/6R) @ 40% 1RM Back Squat
Sprint 1 Lap
Mobility
Foam Roll Calves
Couch Stretch
Hurdler Stretch

 

 

January 29, 2015

WOD

 

"Double Header"
"12.5" 100# for men, 65# for women
Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster, 3 reps
3 Chest to bar Pull-ups
Thruster, 6 reps
6 Chest to bar Pull-ups
Thruster, 9 reps
9 Chest to bar Pull-ups
Thruster, 12 reps
12 Chest to bar Pull-ups
Thruster, 15 reps
15 Chest to bar Pull-ups
Thruster, 18 reps
18 Chest to bar Pull-ups
Thruster, 21 reps
21 Chest to bar Pull-ups...

Rest 7 Minutes, set up, hydrate etc.

"14.1"
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
power snatches, 15 reps 75/55
Mobility
Childs Pose L,R,C
Cross body leg stretch
Butterfly Stretch

 

 

January 28, 2015

WOD

 

10 Minute EMOM
60M Sprint

Rest 1 Min

10 Min EMOM
5 Power Cleans 155/105

Rest 1 Min

10 Min EMOM
7 Burpees
* Keep track of incomplete rounds. When the wod is over, the athlete owes a 100m run for each incomplete round
Mobility
Calf Stretch
Foam Roll Upper/Lower Back

 

 

January 27, 2015

 

SWOD
Deadlift 5 RM
WOD
6 Rounds
1 Min- Cal Row
1 Min- 15 Russian KB Swings 70/53

Mobility
Scorpion Stretch
Wrist Flexor

 

 

January 26, 2015

 

WOD
20 Clean & Jerk 135/95
40 T2B
60 Wall Balls 20/15
80 Box Jumps 24/20
60 Wall Balls 20/15
40 T2B
20 Clean & Jerk 135/95
Mobility
Standing Quad Stretch
Calf stretch
Up/Down Dog

 

 

January 24, 2014

Partner WOD

200M Sandbag Run

40 Sit Ups + 40 Burpees to Sandbag

200M Sandbag Run

40 V Ups + 40 Sandbag Back Squats

200M Sandbag Run

40 Hollow Rocks + 40 Sandbag Push Press

200M Sandbag Run

40 T2B + 40 Sandbag Squat Cleans

*Split work evenly between partners, each partner must complete 2 full 200M sandbag runs.

January 23, 2015

WOD

"Linda"

10-1

1.5xBodyweight Deadlifts

Bodyweight Bench Press

3/4 Bodyweight Cleans

January 22, 2015

SWOD

Strict Press

3,3,3,3,3

WOD

"Tabata This"

20/10, 8 rounds of each

KB Swing 53/35

1 Min Rest

Air Squats

1 Min Rest

Pull Ups

1 Min Rest

Push Ups

1 Min Rest

Sit Ups

January 21, 2015

SWOD

 

Back squat
8x3 @ 70% 1RM

Then
WOD
AMRAP 15
7 DB Thrusters 50/30
7 Ball Slams 30-40/15-25
250m row

 

 

January 20, 2015

WOD

 

"13.4"
135#for men 95# for women
Complete as many reps as possible in 7 minutes following the rep scheme below:
Clean and jerk, 3 reps
3 Toes-to-bar
Clean and jerk, 6 reps
6 Toes-to-bar
Clean and jerk, 9 reps
9 Toes-to-bar
Clean and jerk, 12 reps
12 Toes-to-bar
Clean and jerk, 15 reps
15 Toes-to-bar
Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

After party
"Appeal to God"
Two rounds of 30 sec work, 30 sec rest
Abmat Sit ups
Hanging Tuck Hold
Bicycle crunches
V hold
Front plank
Left plank
Right plank
Dead bug
*5 strict push ups must be performed during every rest period.
Work the entire way through the list performing each movement once, then repeat.

 

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