WOD

Express Tuesday

CrossFit 1Force - Express ClassMetcon (AMRAP - Rounds and Reps)12 mins of: 12 KB Swings (70/53) 12 Up n over Box Jumps (24/20) *can scale up to (30/24) 12/9 Cals on Rower *alternate full...

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Metcon Monday

CrossFit 1Force - CrossfitMetcon (AMRAP - Rounds and Reps)Monday- 21 min amrap 21 WB (20/14) *can scale up to (30/20) 15 Power Cleans (115/78) 9 Burpee Pullups *can scale up to C2B Rest 1 min after each rd is completed Finisher Work: 8-10 mins of: 1-arm Plank Hold...

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Endurance Sunday

CrossFit 1Force - CrossFit EnduranceMetcon (AMRAP - Reps)25 Minute AMRAP 400M Run 100M One Handed Pinch Grip Plate Carry (25/45#) *You may alternate between hands during the carry 20 Overhead Lunges with the same plate 12 Push-ups with feet on...

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Benchmark Sunday

CrossFit 1Force - CrossfitWhite (Time)5 Rounds for time of: 3 Rope Climbs, 15' 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about...

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1TT Saturday

CrossFit 1Force - 1Team TrainingA: Rack PullsRack Pull 3,2,1,1,1 (Build by feel and at knee height)B1: Weighted Hip Thrusts*Back on BenchWeighted Hip Thrusts 3 x 8-10 repsB2: Supinated Grip Barbell RowSupinated Grip BB Rows 3 x 10-12 repsB3: Axle Bar Zercher Hold 3 x...

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CrossFIt Saturday

CrossFit 1Force - CrossfitA: Front SquatFS @ 6xx1 + FS 2 + 1 every 2 mins x 5 sets *start @ 70% and build from thereB: 1 arm DB Rows1-arm DB Rows 4 x 5 reps @ 1331 tempo per sideMetcon (AMRAP - Rounds and Reps)Partner Workout 16 min amrap 250m row 8 DB Shoulder to OH...

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Programming isn’t anything

It’s everything.