WOD

1Team Tuesday

CrossFit 1Force – 1Team Training Hang Clean + Jerk (1 + 2 + 1) A. Hang Clean + FS + Jerk 1 + 2 + 1 up to a tough set Front Squat (5) B. FS x 5 reps x 4 sets *after last rep hold for 10 secs *nothing over 80% Goblet Lateral Squats (6 reps per side) C.1 Double...

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Crossfit Tuesday

CrossFit 1Force – Crossfit Reverse Grip Bench Press (4-6) A.1 Reverse Grip Bench Press 4 x 4-6 reps rest 1 min A.2 1-arm DB Supinated Grip Rows 4 x 6-8 reps per side rest 1 min 1 arm DB Rows (6-8 reps per side (supinated)) Metcon (4 Rounds for reps) 4 min amrap...

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Tuesday Express

CrossFit 1Force – Express Class Metcon (4 Rounds for reps) 4 min amrap x 4 sets 3 Upper Body Pushing Movement (This can be Ring or Bar Dips, Strict Hspu, Pushups etc) 6 Ball Slams 9 Abmat Situps (arms across shoulders) 12 DU Rest 1...

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Metcon Monday (Crossfit/1Team)

CrossFit 1Force – Crossfit Metcon (AMRAP – Rounds and Reps) “Macho Man” Courtesy of CF New England EMOM 3 PC 3 FS 3 Shoulder OH *Weight is (155/105) or can scale up to( 185/125) *Time Cap is 15 mins! + Metcon (Time) For time 750m row 30 Burpee...

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Sunday Endurance

CrossFit 1Force – CrossFit Endurance Metcon (AMRAP – Rounds and Reps) 30 min amrap @ 80% effort 200 ft Shuttle Run (50 ft run and back twice) 8 No Pushup Burpee Box Jumps (20/15 in) 16 Russian KB Swings (53/35) 24...

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Crossfit Sunday

CrossFit 1Force – Crossfit Front Squat (1) A. FS 5,1,5,1,5 rest 2-3 mins Metcon (AMRAP – Rounds and Reps) 12 min amrap 5 FS (115/83) *can scale up to (135/83) 5 Burpee Box Jumps (24/20) 35...

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