WOD

1Team Monday

CrossFit 1Force – 1Team Training Clean and Jerk (2 + 1 + 1) A. Clean Lift off to knee w/3 sec pause + Clean + Jerk 2 + 1 + 1 reps every 90-120 secs x 8 sets @ 60-85% Front Squat (1 + 2) B. FS @ 1010 tempo + 1 ¼ FS 1 + 2 reps every 2:30 secs x 4 sets Metcon...

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Crossfit Tuesday

CrossFit 1Force – Crossfit weighted ring dips (3-6 reps (P-bar)) 5 sets each of: Alternating every 90 secs Odd mins- Weighted P-Bar Dips x 3-6 reps Even mins- Clean Grip RDL x 6-8 reps @ tough weight clean grip rdl (6-8) Metcon (Time) For time 15/12/9 reps KB...

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Tuesday Express

CrossFit 1Force – Express Class Metcon (Time) For time 15/12/9 reps KB Swings (70/53) Up n Over Burpee Box Jumps (20/15) 500m row 9/12/15 reps Russian KB Swings (70/53) No Pushup Up n over Burpee Box Jumps...

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Metcon Monday (Crossfit/1Team)

CrossFit 1Force – Crossfit Metcon (AMRAP – Rounds and Reps) Monday- 16 min amrap 12 Thrusters (95/68) 9 Pullups *can scale up to C2B 200m run rest/walk 4 mins Metcon (Calories) Teams of 3: 6 min amrap Max Cals on AB *Alternating every 30 secs + Finisher...

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Sunday Endurance

CrossFit 1Force – CrossFit Endurance Metcon (AMRAP – Rounds and Reps) 20 min amrap @ 80% effort 50 DU 40 Walking Lunge Steps 30 Abmat Situps 20 No Pushup Burpee Box Jumps (20/15 in) 100 ft 1-arm Farmers Walk per side @ tough weight rest/walk 5 mins...

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Sunday Crossfit

CrossFit 1Force – Crossfit Farmer’s Carry (150 ft) A. Farmers Walk up to a heavy set of 150 ft in 8 mins Metcon (No Measure) B. Sled Drag up to a heavy set of 150 ft in 8 mins Metcon (No Measure) 5 min amrap DB Burpee Up n over Stepups @ 20 in box and...

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It’s everything.

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