Supplemental

CrossFit Unleashed – Supplemental work Metcon (No Measure) SUPPLEMENTAL DB Incline Press 5,5,5,5,5 Lat Pulldown 10,8,6,4,2 Reverse Hyper 11,11,11 Jump Rope 3RNDS 2mins each,30sec Rec been RNDS GHD Situps+ V-UPS 10+10 4RNDS Strict HSPU 5 E20secsx4 10 Turf Sprints pulling sled(harness pulling small sled) 25/15 Pause Front squat 3sec hold each 5@50%, 4@60%,3@75%x3 Strict Press 5,5,5,5,5 Tire Flips 10 flips …

Saturday 1-13 Partner Ladder

CrossFit Unleashed – CROSSFIT Metcon Metcon (Time) Buy in 400 m Paartner Run 20lb WB ea 50 Cal & Burpees – Alt every 10 Burpees 40 Thrusters 95/65 30 KBS 55/35 20 Pull Ups 10 Sync Wall Balls 20/14 1 Rope Climb ea 10 Bar over Burpees 20 Push Ups 45/25 Plate 30 Walking Lunges 45/25 Plate 40 Box Jumps …

Weekend Getaway

CrossFit Unleashed – CROSSFIT WOD Metcon (AMRAP – Rounds) 3-person Team alternating exercises BUY IN 1500m ROW THEN 16 Wallball 14 Burpees 12 KB SWING 10 T2B 8 Box jump over 6 Front rack Lunges 4 SDHP 2 G2OH 30 AMRAP Wall ball 20/14 16/12 KB 50/35 35/20 Bar 115/75 95/55

Stay warm

CrossFit Unleashed – Unleashed Fit (Rack) Front Squats 2×3 @ 50% 2×3 @ 60% 5 @ 70% 5 @ 80%

The day after

CrossFit Unleashed – CROSSFIT Metcon (Time) 100 Dbl Unders 20 Power Snatches 115/85 135/95 20 pull-ups 20 Pistols 200 m run 10 Power Cleans 135/95 155/115 10 HSPU 10 Burpees Over The Bar 400m Run 5 Front Squats 155/115 185/135 5 strict t2b 5 Rope Climbs 800 m run 100 Dbl Unders For time

New Years Day! 2018

CrossFit Unleashed – CROSSFIT Metcon (Time) Happy New Year Partner WOD 1 works 1 rests Athletes choose weight 2018 M – Run or Row – Relay 2018 inches Burpee Touch the 93″ Bar 2018 lbs of Power Cleans 2018 inches Wall Balls 2018ft of Rope Climbs 2018ft Box Jumps 2018 lbs Push Press 2018 inches Bear Crawls 2018 lbs Dead …

Monday

CrossFit Unleashed – Unleashed Fit Metcon (Time) 20 30 40

Sunday 12/31 OCR

CrossFit Unleashed – Competitor Program Metcon (Time) 10 Burpees 1 mi run 5 Tire Flips 1 mi run 2X Monkey Bars & lateral wall 400m 2x 30 sec Dead Hang 205 400 m Spear Throw 1 mi run 100″ Bear Crawl 800 m 100 m Farmer Carry 2-55lb KB 800 m 4.43 Total miles

Saturday Team Wod

CrossFit Unleashed – CROSSFIT Metcon (AMRAP – Rounds and Reps) Team of 3 10min AMRAP Athlete 1 Runs 400m Athlete 2 & 3 work and rest. Upon return of athlete 1 , any athlete must hold a plank while 1 athlete works and the other rest. If athlete holding plank stops to switch or rest all work must stop. 20 …

OCR Sunday

CrossFit Unleashed – CROSSFIT Metcon (Time) 800 m 2x monkey bar 800 m 6 tire flips 400 m 10 m Sand bag carry 5 Burpees – Repeat 400 m 1 monkey bar & wall 400 m 300 m bucket carry 400 m 6 box climb 600 m 200 m farmer carry -2- 55 lb 200 m Rope climb 400 m …