Home / Past Events / Unity WOD Tickets Unity WOD Tickets $50.00 August 14, 2021. The Unity WOD is about meeting new people, celebrating our differences, and completing a challenging CrossFit workout together. Join us for an epic workout — complete with medals and desserts. Sold Out Out of Stock SKU: Unity WOD Categories: Popular, Past Events Tag: Competition Special Event Reviews (0) Unity WOD The Unity WOD is about is about community. It’s about meeting new people, celebrating our differences, and completing a challenging workout together. The workout will be performed in teams of two, with the teams being decided randomly. Workout Difficulty Unity WOD will feature a beginner level, intermediate level, and advanced level variation. You’ll only be competing against people in your current CrossFit rank. As with all of our workouts, we will pay special attention to scaling and safety for beginners. Times and Dates Unity WOD is August 14, 2021. It will be coached by Paul & Katy. 9:00AM: Sign-in 9:10AM: Draw for Teams 9:15AM: Workout Overview and Warmup 9:45AM: Workout Starts 11:30AM: Awards Ceremony, Donuts, and Coffee 12:00PM: Cleanup Unity WOD Trailer The Unity WOD is a 15 element endurance-WOD workout. Unity WOD Workout It’s you and your partner against 2200 reps. First Team in each skill level wins. Winner Takes All. Kettlebell Clean to Burpees / Bumper Plate Pinch Hold Overhead Plate Lunges / Squat Pulse with Plate Alternating Swings into Hi-Pull / Lunge Runner Synchronized Plate Ground-to-Overheads Synchronized Alternating Scissors Crunches Synchronized Plate Ground-to-Overheads Alternating Swings into Hi-Pull / Lunge Runner Overhead Plate Lunges / Squat Pulse with Plate Kettlebell Clean to Burpees / Bumper Plate Pinch Hold Unity WOD Preparation If you are taking our CrossFit classes, you’ll be prepared. Just like in our Murph and Pride Throwdown, we’ll adjust the workout so that you are thoroughly prepared for this WOD. If you are a personal training client, Paul will provide your coach with a custom-scaled training plan for the workout. Unity WOD Prep WOD 1: July 30 27-21-15-9 reps for time of: Squat Cleans Kettlebell Clean to Burpee Scaling: Rx/ Expert: 115/85 + 35 Pound Kettle Intermediate: 95/75 & bar knees to elbow + 31 Pound Kettle Beginner: 75/55 & bar hanging knee raise + 22 Pound Kettle Unity WOD Prep Workout 2: Aug 2 For Time (Advanced Scaling): 75 Wall Balls 20/14 100 Alternating Swings into Hi-Pull (each hi-pull counts as one) 35 60 Lunge Runners L 60 Lunge Runners R 150 Situps with the same medball Cooldown: Hero Pose with Partner Assist Partner Assisted Thread the Needle Rotation Unity WOD Prep Workout 3: Aug 5 10 Rounds for Time 10 Hip Thrusts at 50% ORM 10 Scissor Crunches Time Cap is 25 Minutes Scaling: Rx: 60%ORM and 12 Scissor Crunches Intermediate: as written Beginner: Dumbbell Hip Thrust at 50lbs and 5 Scissor Crunches Cooldown: 8 Minutes Glute Smash Wall Figure 4 Stretch Pigeon Stretch Unity WOD Trophies We will be awarding trophies to the top finishers in each class. So six trophies in all. Unity WOD Coffee and Doughnuts The Unity WOD will be a scorcher when it comes to calories. Totals will clock in around 1400-1800 calories. You earned a donut — enjoy a little celebration with your friends. Unity WOD Apparel Collection All members that wear a Unity T-Shirt, Tank Top, or Hat get free preworkout on Wednesdays. Reviews There are no reviews yet. Be the first to review “Unity WOD Tickets” Cancel replyYou must be logged in to post a review.