WOD

1Team Wednesday

CrossFit 1Force – 1Team Training Metcon (AMRAP – Rounds and Reps) 13 min amrap @ 80% effort 15 ft 1-arm OH Walking Lunge Steps (50/35) *Left arm 3 Ring MU 15 ft 1-arm OH Walking Lunge Steps (Right Arm) 3 Bar MU rest/walk 3 mins Metcon (AMRAP –...

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Crossfit Wednesday

CrossFit 1Force – Crossfit 1-arm Standing Db Strict Press (6 reps per side) 15 mins of: (Just flow through) 1-arm DB Standing Strict Press x 6 reps per arm *Opposite hand holding the rig 1-arm Farmers Walk x 75 ft per side 1-arm Single leg RDL x 8 reps per side...

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1Team Tuesday

CrossFit 1Force – 1Team Training Power Clean + Jerk (1 + 1 + 1 + 1) A. Hang PC w/pause @ knee + PJ + PC w/pause @ knee + Jerk up to 75% for 3 sets Single Leg RDL (8 per side) B.1 Barbell Single leg RDL 3 x 8 reps per side B.2 Back Rack Front Foot Elevated...

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Crossfit Tuesday

CrossFit 1Force – Crossfit Hang Power Clean (3) A. Hang PC *Below knee up to a tough triple *not a max in 6 mins B. PC up to a tough triple in 9 mins * not tng Power Clean (3) Metcon (Time) For time 200m run 21 PC (135/95) 9 Bar Facing Burpees 200m run 15 PC 15...

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Tuesday Express

CrossFit 1Force – Express Class Metcon (Time) For time 200m run 21 PC (135/95) 9 Bar Facing Burpees 200m run 15 PC 15 Bar Facing Burpees 200m run 9 PC 21 Bar Facing Burpees *time cap is 16 mins! + Finisher Work: Weighted Pushup up to a 5 rm in 8 mins Weighted...

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Metcon Monday

CrossFit 1Force – Crossfit Metcon (AMRAP – Rounds and Reps) 15 min amrap 15 WB (20/14) *can scale up to (30/20) 12 T2B 9 Up n over Box Jumps (24/20) *can scale up to (30/24) rest/walk 5 mins Metcon (AMRAP – Rounds) Partner Workout 10 mins of: 15/12...

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