WOD

CrossFit Friday

CrossFit 1Force - CrossfitFront Squat (3)A. Front squat 5 x 3 reps *build by feelMetcon (AMRAP - Rounds and Reps)12 min amrap 10 Wall Balls (20/14) 100 ft Loaded Carry with odd object 8 T2B + Sled push *heavy 3 x 50m rest as...

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Crossfit Thursday

CrossFit 1Force - CrossfitBarbell Incline Bench Press (5-7 )A.1 Incline Bench Press 4 x 5-7 reps A.2 Banded Pull Aparts 4 x 12-15 repsMetcon (No Measure)16 EMOM Min 1- DB Stepups x 6 per side @ tough weight Min 2- Pushups x 30 sec amrap *can scale up to Ring Pushups...

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Thursday Express

CrossFit 1Force - Express ClassMetcon (No Measure)16 EMOM Min 1- DB Stepups x 6 per side @ tough weight Min 2- Pushups x 30 sec amrap *can scale up to Ring Pushups Min 3- KB Swings x 15 reps (70/53) Min 4- 20 sec Row @ high...

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1Team Wednesday

CrossFit 1Force - 1Team TrainingSplit Jerk (1)A. SJ 1 x 2 reps @ 50,60,70,80%; 1 x 1 @ 85%Hand over Hand Sled Pulls (60 ft)50-100 ft w/rope and small sled6 EMOM Odd mins- 60 ft Hand over Hand Sled Pulls Even mins- 120 ft Sandbag CarryMetcon (No Measure)Open Skill Work...

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Wednesday Crossfit

CrossFit 1Force - Crossfit1-arm Waiter's Walk (50 ft per side)*KB or DB15 mins of: (Just flow through) 1-arm Waiters Walk/1-arm Farmers Walk x 50 ft per side *Heavier weight on farmers 1-arm Lateral Sled Drag x 50 ft per side D-Ball or Sandbag Wall Sit Hold x 20-30...

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Wednesday Endurance

CrossFit 1Force - CrossFit EnduranceMetcon (4 Rounds for time)4 sets of: 1 mile/.7 mile on AB 400m run 50 DU rest/walk 3 mins + Finisher: Back Extension holds x 60-90 secs accumulate Weighted Hollow Hold x 60-90 secs...

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Programming isn’t anything

It’s everything.