WOD

CrossFit Wednesday

AnnouncementsSunday Benchmark: Kelly 5 RFT Run 400m 30 Box Jumps 30 Wall Balls 20lbsGymnastics Pop-Up Tuesday, May, 15th at 6:30: HandstandsCrossFit 1Force - CrossfitA: PS + Hang PS + OHS 1 + 1 + 1PS + Hang PS + OHS 1 + 1 + 1 on the min for 5 mins (Light)B: Hang PS +...

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CrossFit Tuesday

CrossFit 1Force - CrossfitA1: Close Grip Bench Press1 Close Grip Bench Press 10,8,6,4 reps rest 60-90 secsA2: 1-arm Landmine Rows1-arm Landmine Rows 4 x 8-10 reps per side rest 60-90 secsMetcon (Time)For time 50 Straight Legged Abmat Situps 25 KB Swings (53/35) *can...

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Express Tuesday

CrossFit 1Force - Express ClassMetcon (Time)For time 50 Straight Legged Abmat Situps 25 KB Swings (53/35) *can scale up to (70/53) 200 ft Medball Push Bear Crawl (20/14) 25 KB Swings 50 Abmat Situps (arms across...

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Metcon Monday

CrossFit 1Force - CrossfitMetcon (AMRAP - Rounds and Reps)15 min amrap Ascending Ladder by 3 reps FS (115/78) *can scale up to (145/105 lb) T2B DU x 10 reps (This will go up by 10 reps here) *For example 3 FS, 3 T2B, 10 DU, 6 FS, 6 T2B, 20 DU etc Rest 5 minsMetcon...

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CrossFit Thursday

CrossFit 1Force - CrossfitA: PC w/pause @ knee (3 secs pauses) up to a quick double in 7 minsB: Clean w/pause @ knee up to a quick double in 7 minsMetcon (4 Rounds for reps)4 rds 1 min on AB 1 min PC (95/68) 1 min Up n over Box Jumps (24/20) Rest 1 min Cals +Reps is...

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Thursday Express

CrossFit 1Force - Express ClassMetcon (4 Rounds for reps)4 rds 1 min on AB 1 min PC (95/68) 1 min Up n over Box Jumps (24/20) Rest 1 min Score is Cals + reps each round

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Programming isn’t anything

It’s everything.