WOD

Crossfit Wednesday

CrossFit 1Force - CrossfitDeadlift (1)A. 1-arm Suitcase Deficit DL 2 x 8 per side *Moderate B. DL 1 x 5 reps @ 50 and 60%; 1 x 4 reps @ 70%; 80,85,90% waveload 2 cycles and 6 total reps *1 set every 2 minsMetcon (AMRAP - Rounds and Reps)Partner Workout 16 mins of: 5-7...

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1Team Tuesday

CrossFit 1Force - 1Team TrainingClean and Jerk (1)A. 3 Position Clean + Jerk 1 x 2 reps @ 50,60%; 2 x 1 @ 70% *High Hang, Above knee, Floor B. C+J 1 x 2 reps @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90%Clean Pull (3 + 2)C. Clean Grip RDL + Clean Pulls 3 + 2 x 4 sets @ 100% of 1 rm...

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Crossfit Tuesday

CrossFit 1Force - CrossfitWeighted Chinups (3)*Supinated GripA. Weighted Chinup up to a tough triple in 6 minsBarbell Row (6)B. Barbell Bentover Rows up to a tough set of 6 in 6 minsHand over Hand Sled Pulls (50 ft)50-100 ft w/rope and small sledC. Hand over Hand Sled...

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Tuesday Express

CrossFit 1Force - Express ClassMetcon (AMRAP - Rounds and Reps)15 min amrap 4/2 Strict Pullups *can go weighted if you can! 8 No Pushup Burpee Box Jumps (20/15) 12 WB...

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Metcon Monday

CrossFit 1Force - CrossfitMetcon (AMRAP - Reps)4 min amrap 400m run Amrap PS (115/78) *can scale up to a Squat Snatch! rest/walk 2 minsMetcon (AMRAP - Rounds and Reps)4 min amrap 400m run Amrap Squat Clean to OH rest/walk 2 minsMetcon (AMRAP - Reps)4 min amrap 400m...

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Crossfit Sunday

CrossFit 1Force - CrossfitDeadlift (2)A. DL 3 x 3 reps @ 70%; 3 x 2 reps @ 80%Metcon (Time)Partner Workout 4 rds 1k/800m Row 30 Hang PC (115/78) *alternate on row every 250/200m. *Split up reps on Hang...

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Programming isn’t anything

It’s everything.