Above The Head

CrossFit Unleashed – CROSSFIT Warm-up WARM UP 2 (No Measure) 500M ROW 10 small circle – larger – full range 20 both arms cross over 20 alt both arms over head 10 twist back and forth 10 bent twist 20 bent windmill 6 wide leg inch worm(out to a push ups and back between legs) 10 wide leg side lunge …

DEAD BOX RUN

CrossFit Unleashed – CROSSFIT Warm-up WARM UP 3 (No Measure) 100M JOG high knees butt kicks side shuffle karaoke knee hugs DROM (arms circles and kicks all 3 directions). 10 shoulder dislocates with PVC. active shoulders, long arms (no bent elbows), open chest 10 over head pass through with PVC with active shoulders 5 overhead squats with PVC Burgener Warm-up …

Saturday Team

CrossFit Unleashed – CROSSFIT Metcon (Time) TEAMS OF 3 ONLY 2 WORKING AT A TIME 1200M RUN 100 WALL BALLS 20/14 1000M RUN 80 KB SWING 50/35 70 SIT UPS 800M RUN 70 KB SWINGS 50/35 60 BURPEES 50 SIT UPS 600M RUN 60 KB SWING 50/35 50 BURPEES 40 BOX JUMP OVER 24/20 30 POWER CLEANS 135/95 400M RUN …

WALSH

CrossFit Unleashed – CROSSFIT STRENGTH Back Squat (5 @50%, 5 @60%, 4 @70%, 3×3 @80%) Metcon Walsh (Time) 4 rounds for time of: 22 Burpee pull-ups 22 Back squat, 185# Run 200 meters with a 45# plate overheadIn honor of U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, died on April 22, 2012To learn more about Walsh …

BLAKE

CrossFit Unleashed – CROSSFIT Weightlifting CLUSTER (4 REPS EMOM 5 @ 115/85) Metcon Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010To learn more about …

MICHAEL

CrossFit Unleashed – CROSSFIT STRENGTH High-Hang Snatch (2 @60, 2 @70, 3×3 @75%) Metcon Michael (Time) 3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-upsIn honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.To learn more about Michael click here

Optional Day

CrossFit Unleashed – CROSSFIT If you have not done Murph feel free to do it. If you have already done it new programming is up. STRENGTH Power Clean (3 POWER CLEAN @ 75% AND 3 BURPEE ) EVERY 1:15 MIN FOR 5 RDS AdamBrown (Time) Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24″ box …

MURPH

CrossFit Unleashed – CROSSFIT Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click herehttps://blog.beyondthewhiteboard.com/2016/05/26/memorial-day-murph-who-what-why/

Team of 2

CrossFit Unleashed – CROSSFIT Metcon (AMRAP – Reps) 10min AMRAP 150 Dbl UNDERS 25 KBS 75/50 50/35 50 Partner Med Ball toss (over pull up bar) 20/14 75 Ab Matt sit-ups 1min recovery Metcon (AMRAP – Reps) 200m Run Backwards 10 Synchronized HR push-ups 10 Synchronized Burpees 200M Run Forward 20 Power Snatches 115/85 95/65 *1 works other holds plank …

TUESDAY

10/4/2016 L SIT  L SIT HOLDS 30SEC HOLD 30SEC RECOVERY 5 RDS B: Metcon (AMRAP – Rounds and Reps) “GROUND 2 OVERHEAD (G2O) WITH CINDY” G2OH RX+ 135/95 , RX 115/75 , M/SC 95/55 10,C,9,C,8,C,7,C,6,C,5,C,4,C,3,C,2,C,1,C C= “CINDY” 5 PULL-UPS 10 PUSH-UPS 15 SQUATS 15 MIN AMRAP 10 G2O 5 PULL-UPS 10 PUSH-UPS 15 SQUATS 9 G2O 5 PULL-UPS 10 PUSH-UPS …