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Crossfit – Tue, Aug 9

CrossFit 1Force – Crossfit Weighted Pull-ups (A.1 Weighted Pullups 4 x 3-5 reps rest 30 secs) DB/KB Gorilla Alternating Bentover Rows (A.2 Double DB/KB Gorilla Rows 4 x 6-8 reps per side rest 30 secs) DB Hammer Curls (A.3 Double DB Standing Hammer Curls 4 x 8-10 reps rest 90-120 secs ) Metcon (Time) 10 …
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Crossfit Monday

CrossFit 1Force – Crossfit Push Jerk ( ) A. PJ + SJ up to a fast set in 10 mins Conditioning (AMRAP – Rounds and Reps) 20 min amrap 100m Medball Run (20/14) 16 1-arm DB Alternating Hang PC + Jerk @ tough weight (8 per side) 100m Medball Run 48 DU (72 SU)

CrossFit Endurance – Sun, Aug 7

CrossFit 1Force – CrossFit Endurance WOD 14 (No Measure) RX: 25 min Easy Run + 5 min walk recovery Modified: 15┬ámin Easy Run + 10┬ámin walk recovery Notes for RX and Modified: **Start out slow, build slightly, maintain an easy and relaxed effort for the entirety of the run** **Focus on your breathing. Breath in …
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Saturday Crossfit

CrossFit 1Force – Crossfit Power Clean (2) A. PC up to a fast double in 8 mins (empty bar) Metcon (Time) Partner Workout For time 400m Run (1 Grove Loop) *Run together 60 DL (185-225/125-155) 80/70 Cal Row *Every time partner is rowing, the other will hold Front Rack Hold at the Hang PC weight. …
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Crossfit Friday

CrossFit 1Force – Crossfit Back Squat (3) A.1 Goblet Tall Kneeling Getups 2 x 6-8 reps per side (moderate) A.2 Copenhagen Side Plank Hold 2 x 10-20 secs per side B.1 BS 4 x 3 reps @33×1 tempo (Work around 70-80% of 1 rm) B.2 Top Down Alternating DB Curls 4 x 6 reps per …
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