Category: WOD

Becnhmark Sunday

Announcements Sunday Benchmark is Karen. 150 Wall Balls for time.No Boot Camp this Sunday, 6/24Summer Oly Class Schedule: Every other Saturday. No Oly this week. 6/30 is next class. CrossFit 1Force – Crossfit Warm-up (No Measure) Squat Skill Work Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#


Sunday Endurance

Announcements Sunday Benchmark is Karen. 150 Wall Balls for time.No Boot Camp this Sunday, 6/24Summer Oly Class Schedule: Every other Saturday. No Oly this week. 6/30 is next class. CrossFit 1Force – CrossFit Endurance Metcon (5 Rounds for time) 5 rds 10 Hang PS (75/55) 100m run 10 Jumps over PVC (20/15) 100m run 10 …
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CrossFit Saturday

Announcements Sunday Benchmark is Karen. 150 Wall Balls for time.No Boot Camp this Sunday, 6/24Summer Oly Class Schedule: Every other Saturday. No Oly this week. 6/30 is next class. CrossFit 1Force – Crossfit A: 1-Arm DB Bench Press 1-arm DB Bench Press 3 x 8 reps per side (Moderate) B: Bench Press (Bench Press 6,5,4,3 …
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CrossFit Friday

Announcements Sunday Benchmark is Karen. 150 Wall Balls for time.No Boot Camp this Sunday, 6/24Summer Oly Class Schedule: Every other Saturday. No Oly this week. 6/30 is next class. CrossFit 1Force – Crossfit A: DB Bulgarin Split Squats (DB Bulgarin Split Squats @ 4xx1 tempo 3 x 4 reps p) B: Back Squat BS 2.2.2 …
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Thursday CrossFit

Announcements Sunday Benchmark is Karen. 150 Wall Balls for time. CrossFit 1Force – Crossfit A: Deficit Deadlift Stand on 45lb platesDeficit DL (2 in) 4 x 6 reps @ 65-75% of 1 rm DL (Not tng) B: Single leg Wall Sit Hold x 60 secs accumulate per side *If this is too hard, then do …
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Express Thursday

Announcements Sunday Benchmark is Karen. 150 Wall Balls for time. CrossFit 1Force – Express Class Thursday Thrasher (Time) For time 50/35 Cals on Rower or AB 30/21 Cals 50 KB Swings (53/35) *can scale up to (70/53) 50 Up n over Box Jumps (24/20) 50/35 Cals on Rower or AB 30/21 Cals