Unleashed @ United 2026- Mixed Teams of 4
About This Competition
Did you know… this year marks 10 YEARS of CrossFit United 🎉
And what better way to celebrate than with the whole community at our 8th UNLEASHED @ UNITED 🔥
This year we’re turning the energy ALL the way up - bigger vibes, louder music, and a few fun new twists to keep you on your toes (just how we know you like it) 👀
Last year’s Mixed Teams of 4 (2 x Male, 2 x Female) was an ABSOLUTE BLAST… so we’re running it back!! 💥
DIVISIONS
🔹 SCALED
Perfect for athletes newer to CrossFit or those who mostly scale workouts. Expect a fun, supportive environment to get your first comp experience 🙌
Movements may include step-ups, knee push-ups, jumping pull-ups/ring rows, and light–moderate weights.
✔️ 4 x females allowed (2 must meet male standards)
✔️ Great option for juniors (we can adjust workouts for age groups)
🔹 INTERMEDIATE
For athletes confident across most areas of CrossFit 💪
No complex gymnastics (no RX HSPU, BMU, RMU), but you should be comfortable with:
✔️ Pull-ups (at least 1 athlete)
✔️ Push-ups, box jumps, double unders
✔️ Moderate weightlifting
🔹 ADVANCED
If you’re usually hitting workouts RX (inlcuding the CrossFit Open) - this is you 🔥
Expect:
✔️ Moderate–heavy weights
✔️ All the complex gymnastics (at least 1–2 team members capable)
👉 Tossing up between divisions? Back yourself and go up — step out of that comfort zone!
🔹 MASTERS (40+)
Same WODs as Intermediate, separate leaderboard 👏
If Intermediate feels a bit spicy, we recommend jumping into Scaled
📋 EVENT INFO
✔️ All WODs will be released prior to the event
✔️ We’ll have official judges on the day
This is a local comp focused on fun, community, and participation 🙌
While we’ll brief movement standards, please note judges have not formally completed a judging course - we appreciate your understanding and good sportsmanship.
Source: Competition Corner
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Workouts
FOR TIME: (?? MIN CAP)
ADVANCED
PAIR 1 (M/F) BEGINS:
30M – 20M – 10M
SANDBAG WALKING LUNGE (150/100LB)
6 – 4 – 2
ROPE CLIMBS
WHEN COMPLETED- PAIR 2 (M/F) BEGINS
30M – 20M – 10M
SANDBAG WALKING LUNGE (150/100LB)
6 – 4 – 2
ROPE CLIMBS
WHEN PAIR 1 IS COMPLETE, THEY WILL START ACCUMULATING MAX DISTANCE ROW. IF PAIR 2 COMPLETES THE WORK UNDER THE TIME CAP, THEY WILL ALSO BEGIN ACCUMULATING ROW DISTANCE.
INTERMEDIATE/MASTERS
PAIR 1 (M/F) BEGINS:
30M – 20M – 10M
SANDBAG WALKING LUNGE (100/75LB)
4 – 3 – 2
ROPE CLIMBS
WHEN COMPLETED- PAIR 2 (M/F) BEGINS
30M – 20M – 10M
SANDBAG WALKING LUNGE (100/75LB)
4 – 3 – 2
ROPE CLIMBS
WHEN PAIR 1 IS COMPLETE, THEY WILL START ACCUMULATING MAX DISTANCE ROW. IF PAIR 2 COMPLETES THE WORK IN UNDER THE TIME CAP, THEY WILL ALSO BEGIN ACCUMULATING ROW DISTANCE.
SCALED:
PAIR 1 (M/F) BEGINS:
30M – 20M – 10M
SANDBAG WALKING LUNGE (100/55LB)
4 – 3 – 2
ROPE CLIMBS (OR 4-4-4 LAY, STAND, LAY)
WHEN COMPLETED- PAIR 2 (M/F) BEGINS
30M – 20M – 10M
SANDBAG WALKING LUNGE (100/55LB)
4 – 3 – 2
ROPE CLIMBS (OR 4-4-4 LAY, STAND, LAY)
WHEN PAIR 1 IS COMPLETE, THEY WILL START ACCUMULATING MAX DISTANCE ROW. IF PAIR 2 COMPLETES THE WORK IN UNDER THE TIME CAP, THEY WILL ALSO BEGIN ACCUMULATING ROW DISTANCE.
IN ?? MINS BUILD TO A HEAVY COMPLEX
COMPLEX:
- 1 X DEADLIFT
- 1 X HANG CLEAN
- 1 X SHOULDER TO OVERHEAD
* EACH ATHLETE HAS 4 ATTEMPTS AT THIS COMPLEX.
* WEIGHT ON THE BAR CAN ONLY MOVE UP (NOT BACKWARDS)
* HEAVIEST SUCCESSFUL LIFT FOR EACH TEAM MEMBER IS ADDED TOGETHER FOR THE TEAMS SCORE
* F/F WILL BE SHARING A BARBELL, M/M WILL BE SHARING A BARBELL.
FOR TIME (?MIN TIME CAP)
ADVANCED:
- 15 X TEAM SYNC LATERAL BURPEES OVER THE LINE
- 2 X SHUTTLE RUNS (PAIR 1)
- 2 X SHUTTLE RUNS (PAIR 2)
- 20 X TEAM SYNC LATERAL BURPEES OVER THE LINE
- 3 X SHUTTLE RUNS (PAIR 1)
- 3 X SHUTTLE RUNS (PAIR 2)
- 25 X TEAM SYNC LATERAL BURPEES OVER THE LINE
- 4 X SHUTTLE RUNS (PAIR 1)
- 4 X SHUTTLE RUNS (PAIR 2)
INTERMEDIATE/MASTERS:
- 12 X TEAM SYNC LATERAL BURPEES OVER THE LINE
- 2 X SHUTTLE RUNS (PAIR 1)
- 2 X SHUTTLE RUNS (PAIR 2)
- 16 X TEAM SYNC LATERAL BURPEES OVER THE LINE
- 3 X SHUTTLE RUNS (PAIR 1)
- 3 X SHUTTLE RUNS (PAIR 2)
- 20 X TEAM SYNC LATERAL BURPEES OVER THE LINE
- 4 X SHUTTLE RUNS (PAIR 1)
- 4 X SHUTTLE RUNS (PAIR 2)
SCALED:
- 10 X TEAM SYNC LATERAL BURPEES STEP OVER THE LINE
- 1 X SHUTTLE RUN (PAIR 1)
- 1 X SHUTTLE RUN (PAIR 2)
- 15 X TEAM SYNC LATERAL BURPEES STEP OVER THE LINE
- 2 X SHUTTLE RUNS (PAIR 1)
- 2 X SHUTTLE RUNS (PAIR 2)
- 20 X TEAM SYNC LATERAL BURPEES STEP OVER THE LINE
- 3 X SHUTTLE RUNS (PAIR 1)
- 3 X SHUTTLE RUNS (PAIR 2)
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Event Details
Closes: Jun 5, 2026
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