WOD

CrossFit Thursday

CrossFit 1Force - CrossfitA: Deficit Double KB Sumo DL 4 x 4 reps EMOM (stand on 45 lb plates)B: DeadliftDL w/3 secs pause @ knee 1 x 3 singles @ 50 and 60% EMOM; 2 x 3 reps every 90 secs @ 70%; 2 x 2 reps @ 80%; 1 x 1 @ 85%, 1 x 1 @ 90% *80, 85, 90% every 2...

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Express Thursday

CrossFit 1Force - Express ClassMetcon (No Measure)12 EMOM Min 1- 3 Odd object over the shoulder + 6 Odd object Squats Min 2- 20-50 DU or 30 sec amrap DU Min 3- 100 ft Sled Push or Bear Crawl Sled Drag *Use Sandbag, Stone, D-Ball etc for odd object...

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1TT WED

CrossFit 1Force - 1Team TrainingA1: Double KB Front Rack Walk 3 x 200 ftA2: Seated Sled Face Pulls 3 x 30-40 ft (Moderate) *Pull towards face, then move back and repeat)A2: Seated Sled Face Pulls 3 x 30-40 ft (Moderate) *Pull towards face, then move back and...

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Crossfit Wednesday

CrossFit 1Force - CrossfitA: Push Press + PJ 2 + 1 every 90 secs x 7 sets (Nothing over 80% of 1 rm SJ)B: Supinated Grip DB Bentover Rows (Supinated Grip Barbell Bentover Rows 3 x 8 reps re)*Underhand GripMetcon (Time)5 rds 7 1-arm DB Shoulder to OH (50/35 lb) *right...

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CrossFit Tuesday

CrossFit 1Force - CrossfitMetcon (No Measure)A.1 1-arm Standing Landmine Press 3 x 8-10 reps per side A.2 Odd Object Carry 3 x 150 ft (Use Sandbag/Stone/D-Ball/Keg) A.3 1-arm Reverse Sled Drag 3 x 75 ft per sideMetcon (AMRAP - Rounds and Reps)Partner Workout 18 mins...

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1TT Tuesday

CrossFit 1Force - 1Team TrainingMetcon (Time)CF Work 3 rds 30 Pistols 25 KB Swings (70/53) 20 Burpees 15/10 Cals on AB Rest 1 min after each round Rest as neededA: Clean and Jerk C+J up to 80-85% for a quick single then drop back down to 75% 2 x 3 singlesB: Front...

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