Believe, Become, Belong
Member Login  ph: 985.801.0500
Posted: June 25, 2018

Tuesday, 26th June

Unicorn Daily Challenge

3 Rounds, Not for Time:
200m Double Dumbbell Walk
1st 50m – Left Arm Overhead, Right Arm Hang
2nd 50m – Right Arm Overhead, Left Arm Hang
3rd 50m – Both Front Rack
4th 50m – Both Overhead

Warm-up

 

Jack Squat

21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run

Posted: June 24, 2018

Monday, 25th June

Unicorn Daily Challenge

Rowing:

3 Rounds:
1:00 @ 500m Pace + 12 Seconds

1:00 @ 500m Pace + 7 Seconds

1:00 @ 500m Pace + 2 Seconds

Rest 1:00 Between Rounds.

After the third and final round of the above, rest for a total of 2:00, followed by:

5 Sets of :35s On / :25s Off @ 500m Pace

Warm-up

At very low intensity (walk through pace):
2 Rounds:
15 Calorie Row or Bike + 5 Spiderman and Reach, each side (Video)
12 Calorie Row or Bike + 5 Walkouts (Video)
9 Calorie Row or Bike + 5 Good Mornings + 5 Stiff-Legged Deadlifts + 5 Regular Deadlifts (empty BB)

2 Rounds:
5 Scap Retractions + 5 Kip Swings + 1-2 Strict Pull-Ups
30s Double-Unders

Strength: Deadlift

Build to a Heavy Single

Detention

AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

Posted: June 21, 2018

Friday, 22nd June

Unicorn Daily Challenge

3×12 Good Mornings (Same Weight Across) 
3×30 Weighted Sit-Ups
400m Mile Sled Walk*

Aim here is to choose a load we can complete the full distance unbroken with at a walking pace.

Warm-up

3 Sumo Deadlifts 
3 Sumo Deadlift + Shrug 
3 Sumo Deadlift High Pulls (Slow) 
3 Sumo Deadlift High Pulls (Fast)

15 Seconds Bottom Position Hold (With Ball)
5 Push Press 
5 Thrusters 
5 Wall Balls

10 Small Hops 
10 Tall Hops 
3 Step-ups (Each Leg) 
3 Box Jumps (Lower Height) 
3 Box Jumps (Workout Height)

“Fight Gone Bad”

3 Rounds of 1 Minute at Each Station:
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row
Rest

Posted: June 20, 2018

Thursday, 21st June

Unicorn Daily Challenge

Midline
Not For Time:
50-40-30-20-10: 
AbMat Sit-Ups

:20 Second L-Sit after each round

Warm-up

Mobility

Dyanmic

Team Tosh Sprints

Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

In this sprint style workout, partners will alternate running a variety of distances, completing one full distance before moving to the next. For example Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, Partner 2 runs 400 meters, Partner 1 runs 600 meters, partner 2 runs 600 meters. That is one round. Athletes will complete a total of three rounds. 

Posted: June 19, 2018

Wednesday, 20th June

Unicorn Daily Challenge

3 Sets, Not for Time:
40 AbMat Sit-Ups
:20s Overhead DB Static Hold each side

Warm-up

Tempo Bike (or row) – 4 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts (Video)
4 Spidermans, each side (Video)
5 Wall Squats (Video)

A) 2 Rounds, low intensity:
3 Strict Pull-Ups
6 Kip Swings
9 Air Squats

Heartbreak Kid

3 Rounds:

10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders

Posted: June 18, 2018

Tuesday, 19th June

Unicorn Daily Challenge

12 Rounds:
:50s Light, :10s Sprint
Not for score, but for consistent power across all 12 rounds.

Warm-up

2 Rounds:
300-500m Light-Paced Row
5 Spiderman and Reach, each leg (Video)
7 Slow Scap Retractions (Video)
9 AbMat Sit-Ups

3 Sets, building towards our third and final weight for Part #3:
5 Deadlifts + 4 Hang Power Cleans + 3 Push Jerks
10 Calorie Row
Rest ~2:00 between sets. Steadily build in intensity on our row throughout all three. Rest ~3:00-4:00 after the final rehearsal round, and then begin the workout.

Captain Crunch

AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

Posted: June 17, 2018

Monday, 18th June

Unicorn Daily Challenge

3 Rounds, Not for Time:
200m Sled Drag
21 Wallballs (30/20) *Females 9′ Target
21 Weighted Hip Extensions (25/15)

Warm-up

200 Meter Run 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
Side Shuffle
High Knees 
Butt Kickers

Strength: Back Squat

Build to a Heavy Set of 3

Instep Inferno

4 Rounds:
400 Meter Run
50 Air Squats

Posted: June 14, 2018

Friday, 15th June

Unicorn Daily Challenge

3 Rounds:
1:30 On, :30s Off
1:00 On, :30s Off
:30s On, 2:00 Off

This is a 16:00 piece in full, counting the 2:00 rest after rounds one and two.

Warm-up

Friday Fun

Strict Lynne

5 Rounds: 
Max Bodyweight Bench Press
Max Strict Pull-Ups
Rest 3 Minutes Between

 

Posted: June 13, 2018

Thursday, 14th June

Unicorn Daily Challenge

5 Sets:
2 Minute Light Bike (Recovery Pace)
20 GHD Sit-Ups

Warm-up

 

John Deere

For Time: 
21/15 - 15/12 - 9
Row Calories
15/9 - 10/7 - 5
Calorie Bike

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
15/9 - 10/7 - 5
Calorie Bike

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
15/9 - 10/7 - 5
Calorie Bike

Posted: June 12, 2018

Wednesday, 13th June

Unicorn Daily Challenge

4 “Giant Sets”:
7 Romanian Deadlifts (Video)
Max Effort L-Sit
Rest 1:00 between sets.

On the Romanian deadlifts, we are looking for a moderate load executed with sound technique. Not to exceed 40% of our current 1RM Deadlift. On the max effort L-Sit, complete these on parallettes. The rest will be short, so we can expect rounds 2+ to be challenging.

Warm-up

 

Strength: 3-Position Snatch

The three positions are from the hip, just above the knee, and the floor.

Build to Heavy Complex

Double Dribble

3 Rounds For Time:
75 Double Unders
50 Air Squats
15 Power Snatches (115/80)

Posted: June 11, 2018

Tuesday, 12th June

Unicorn Daily Challenge

4 Rounds, Not for Time:
2:00 Light Bike or Row
2 Bar Muscle-Ups
3 CTB Pull-Ups
4 Toes to Bar

Not for score, but for gymnastic practice. If able, our aim here is to complete all repetitions on the pull-up bar unbroken. The bike is purposely set at 2:00, versus calories, so that we can let it truly be a recovery, light pace.

Warm-up

Dynamic

then

With wall ball

5 Front Squats 
5 Push Press
5 Thrusters 
5 Wall Balls

then

4 Step-ups (each leg) 
4 Box Jumps

With Lighter Kettlebell

5 Deadlifts 
5 Russian Swings 
5 Full Swings

With Workout Kettlebell

5 Deadlifts 
5 Russian Swings 
5 Full Swings

then

10 Scap Pull-ups 
10 Kip Swings 
1-3 Strict Pull-ups 
3 Kipping Pull-ups

"Kelly Helen"

For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen: 
400m Run
21 Kettlebell Swings (53/35) 
12 Pull-ups

Combining two CrossFit benchmark workouts today with rounds of “Kelly” and “Helen”. Weights on the kettlebell and wall balls and variation on the pull-ups should be something that athletes could complete in 2 sets within the workout if they wanted to.

Posted: June 10, 2018

Monday, 11th June

Unicorn Daily Challenge

Not For Time:
30 GHD Sit-Ups
:30 Second L-Sit Hold
20 GHD Sit-Ups
:20 Second L-Sit Hold
10 GHD Sit-Ups
:10 Second L-Sit Hold
L-Sits do not need to be straight – these are total numbers that we are accumulating towards.

Warm-up

3 Rounds

1:00 Row

5 Good Mornings

10 Spiderman and Reach (5 each leg)

5 Walkouts

10 Air Squats

then

Barbell warm-up

Nose Bleed

AMRAP 15:
27/21 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)

Posted: June 7, 2018

Friday, 8th June

Gym Hours Announcement and Gulf Coast Games!

Hello all!

Tommow, Friday the 8th, we will only be having our morning classes. 5am, 6am, 8am, 9am and 12pm. This is due to our 5th annual Gulf Coast Games on Saturday. We will be making preparations and setting up for the event. The gym will be closing at 1pm so we can accomplish this task. We appreciate your understanding and hope to see our members on Saturday cheering on all the great athletes taking part in this event. 

Unicorn Daily Challenge

3 Sets, Not for Time:
:30s L-Sit (accumulate through as many sets as needed)
20 Empty Barbell Good Mornings

Not for time, but for quality.

Warm-up

10 Calorie Easy Bike
10 Air Squats
10 AbMat Sit-Ups
10 Kettlebell Deadlifts

10 Calorie Moderate Bike
10 Hollow Rocks
10 Superman Rocks
10 Empty Barbell Front Squats

10 Chest Level Kettlebell Swings
7 Calorie Moderate/Fast Bike
5 Front Squats (light load)

Strength: Front Squat

Build to Heavy Set of 3

Crow's Nest

AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/80)
Calorie Row

Posted: June 6, 2018

Thursday, 7th June

Unicorn Daily Challenge

Recovery + Midline
5 Sets:
2 Minute Light Bike (Recovery Pace)
10 GHD Sit-Ups

Warm-up

Mobility

Dynamic

:20 Seconds Jumping Jacks 
:40 Seconds Push-up to Down Dog

:20 Seconds Quick Single Unders 
:40 Seconds Toe Touch + Air Squat

:20 Seconds High Single Unders 
:40 Seconds Active Spidermans

Schlitz

4 Rounds For Time:

400 Meter Run
4 Ring Muscle-ups
40 Double Unders

Movement Substitutions for Muscle-ups

Reduce Reps 
8 Burpee Chest to Bar Pull-ups 
8 Burpee Pull-ups

Movement Substitutions for Double Unders

Reduce Reps 
80 Single Unders 
:45 Seconds Double Under Practice

Posted: June 5, 2018

Wednesday, 6th June

Unicorn Daily Challenge

3 Sets for Max Repetitions:
Max Strict HSPU
20 Close Grip Dumbbell Floor Press (Video)
35 Banded Pull-Aparts (Video)
Rest 2:00 between sets.

Not for score, but for quality. Choose a loading that we are confident we can complete the 20 close grip bench press with unbroken. Free to build in the three rounds between sets, but let’s maintain that theme – the repetitions must be unbroken (resulting in a lighter/moderate weight selection).

Warm-up

25-20-15:
Calorie Bike or Row, light intensity.

After each set:
5 Inchworms (Video)
7 PVC Passthroughs
9 Good Mornings

Strength: Sumo Deadlift

Build to a Moderate Triple

Floor It

On the 4:00 x 4 Rounds:

100′ Walking Lunge
15 Deadlifts (185/135)
15/10 Calorie Assault Bike

Following the Sumo Deadlifts, athletes will complete triplet intervals, starting every four minutes. Rounds begin on the 0:00, 4:00, 8:00, and 12:00. The walking lunges are to be completed without any weight. The deadlift should be a weight that athletes could complete at 25+ repetitions unbroken when fresh. Within the workout, looking to complete those in 1-2 sets. Score today is the slowest of the four rounds.