WOD

Crossfit Friday

CrossFit 1Force – Crossfit Tall Clean (3 reps EMOM) Primer Work: Seated Box Jumps 2 x 4 reps 1-arm Single leg Landmine RDL 2 x 8 reps per side Double KB Front Rack Wall Sit Hold 2 x 20-30 secs (Moderate) + A. Tall Clean 2 x 3 reps EMOM B. Clean up to a heavy...

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Crossfit Thursday

CrossFit 1Force – Crossfit Split Jerk (1) Primer Work Double Half Kneeling 1-arm DB Arnold Press 2 x 8 reps per side *Hold KB in Opposite arm while pressing! KB Pullovers 2 x 10-12 reps *Hold a Glute Ham Bridge off the bench + A. Jerk Balance 3 x 3 reps EMOM B....

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Thursday Express

CrossFit 1Force – Express Class Metcon (AMRAP – Rounds and Reps) 15 min amrap 21 Hollow Rocks 14 Walking Lunge Steps 7 Shoulder to OH (135/95) *can scale up to (155/105) 50 ft Bear Crawl Sled Drag @ tough weight + Finisher Work: Sandbag or D-Ball Hold 1 x...

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1Team Wednesday

CrossFit 1Force – 1Team Training Good Mornings (6-8 reps) A.1 Barbell GM 3 x 6-8 reps A.2 Hand over Hand Sled Pulls 3 x 100 ft Hand over Hand Sled Pulls (100 ft) 50-100 ft w/rope and small sled Metcon (No Measure) B.1 1-arm KB Bottoms up Walk 3 x 50 ft per side...

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Crossfit Wednesday

CrossFit 1Force – Crossfit Deadlift (1) Primer Work 6 EMOM Odd mins- 4 Uneven Barbell DL per side (Load side of the bar) Even mins- 3 1-arm Deficit KB DL per side (Moderate load) + A. DL up to a heavy single in 12 mins Metcon (Time) 5 rds 5 DL (225/155) *Can...

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1Team Tuesday

CrossFit 1Force – 1Team Training Clean and Jerk (1) A. PC + PJ + Clean + Jerk up to 80-85% for 3 sets 1-arm DB Push Press (5 + 5 ) *DB or KBB. 1-arm DB Push Press x 5 reps into 1-arm DB PJ x 5 reps per side x 3-4 sets Front Squat (2) C. FS 2 reps x 6-7 sets...

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