Friday Fit

CrossFit Unleashed – Unleashed Fit Metcon (Time) Strength Leg curls Leg Press Leg Extensions 3sets x10 reps at each station (choose your weight) * these are super sets , from one station to the next . After completing each set 45 sec plank hold. Then: After all 3sets are complete, right into: Wall Balls (choose weight) AbMat Sit-ups Bus Drivers …

Monday Fit

CrossFit Unleashed – Unleashed Fit Metcon (AMRAP – Reps) With a Running Clock 1000m Row: Then: Amrap of: 100 Dbl Unders or Single Unders 50 Sit-ups 50 Ball Slams 50 Step Ups 50 KB Swings 1min Plank Hold 30min*Row is only done once. *pick your own weight and weight for box jump.

Tuesday

CrossFit Unleashed – CROSSFIT Metcon (Time) Rx Men Team Series WOD 3 For time: 50 synchronized wall-ball shots 30 cleans, 135 lb. 50 synchronized wall-ball shots 20 cleans, 185 lb. 50 synchronized wall-ball shots 10 cleans, 225 lb. Men throw a 20-lb. ball to 10-ft. target Sc-Cleans 95,135,155lbs Time cap: 12 minutes Female Rx For time: 50 synchronized wall-ball shots …

Team Series

CrossFit Unleashed – CROSSFIT Back Squat (5,5,4,4,4) 5@55%, 5@65%, 4@70%, 4@75%x2 Metcon (Time) Team men: Rx 120 double-unders, each, relay 120 chest-to-bar pull-ups, total, sets of 15 120 hang power snatches, total, sets of 15 120 double-unders, each, relay Men use 95-lb. barbell Cap: 15 minutes For time: Men Sc 120 single-unders, each, relay 120 jumping chest-to-bar pull-ups, total, sets …

SATURDAY FUN DAY

CrossFit Unleashed – CROSSFIT Metcon (No Measure) 400M RUN ONLY ONCE THEN 30 BOX JUMPS 24/20 30 DEADLIFTS 185/105 10 MIN AMRAP 200M RUN ONLY ONCE THEN 30 POWER CLEANS 30 PUSH PRESS 10 MIN AMRAP 200M RUN ONLY ONCE THEN 30 WALLBALL 20/16 30 KB SWINGS 50/35 30 PUSH UPS 30 PULL UPS 10 MIN AMRAP 100M RUN EVER …

Saturday

CrossFit Unleashed – CROSSFIT Metcon (AMRAP – Reps) Team of 2 30min amrap 200m run Kb Swing 50/35 200m run Box jumps 20/20 200m run power snatches 95/65 200m run Ab Mat Situps 200m run OHS 95/65 200m run Push Ups 200m run Hang Power acleans 95/65 Rx+ is only a weight increase Rx+ KB 70/50 Barbell 135/95*Athlete 1 will …

911

CrossFit Unleashed – Open Gym Metcon (Time) 2001 m run 9 Thrusters 11 Box Jumps 9 Pull ups 11 Power Cleans 9 HSPU 11 KBS 9 T2B 11 Push Jerks 9 Deadlifts 11 OH Walking Lunges 16 Burpees 2001m Row

9/11 Tribute

CrossFit Unleashed – CROSSFIT Metcon (Time) For Time 2001 m run (Twin Towers) 9 Thrusters 95/65 RX+ 135/95 (4 Jet Airplanes) 11 Box Jumps 9 Pull ups RX+ C2B (23 NYPD Officers Killed on Duty) 11 Power Cleans 95/65 RX+ 135/95 9 HSPU ( (343 NY Fire Fighters Killed on Duty) 11 KBS 50/35 RX+ 70/50 9T2B (2977 Victims Killed) …

TRI – it

CrossFit Unleashed – CROSSFIT STRENGTH Snatch (3 @ 50%, 2 @ 60%, 1 @ 70%. 1 @ 80%, 1 @ 90%, PR) Metcon Metcon (AMRAP – Reps) 5 BALL SLAMS 25/20 10 DBL UNDERS 2 MIN AMRAP – 1 MIN REC THEN 3 BURPEES OVER THE BAR 6 SDHP 95/65 2 MIN AMRAP – 1 MIN REC THEN 5 STRICT …

Saturday Funday!

CrossFit Unleashed – CROSSFIT Partner WOD Buy-in 400m MED BALL run together – each person carries med ball 20/14 RX+ 20lb vest 2 rds – 1 works 1 rests 50 Push press 75/55 RX+ 95/65 40 kb swings 50/35 RX+ 70/50 30 alt bar over burpees 20 alt box jump overs 30 K2E RX+ T2B 40 push ups RX+ 25/15lb …