Category: WOD

Thursday 1Force at Home Workout

CrossFit 1Force – 1Force at Home Half Kneeling Filly Press (5-7) (1 side hold KB in Front Rack while the other is doing DB Arnold Press)A.1 Half Kneeling Filly Press 4 x 5-7 reps per side A.2 1-arm Farmers Walk 4 x 150 ft per side @ tough weight 1-arm Farmer’s Carry (150 ft per …
read more


Wednesday 1Force at Home Workout

CrossFit 1Force – 1Force at Home Metcon (3 Rounds for reps) 12 min amrap @ 70% effort 3 FS (115/73) *can scale up to (135/83) 5 Bentover Rows 7 Box Jumps (24/20) 9 Straight Legged Abmat Situps (arms across shoulders) Rest/walk 2 mins Repeat above amrap for 8 mins @ 80% effort rest/walk 1 min …
read more


Tuesday 1Force at Home Workout

CrossFit 1Force – 1Force at Home Sumo Stance RDL (6) *Lower bar down to mid-shin area and explode up.A.1 Sumo Stance RDL 4 x 6 reps @4xx1 tempo A.2 Seated DB OH Tricep Extensions 4 x 8 reps Metcon (6 Rounds for calories) 2 min amrap x 6 sets 200m run Amrap Row/AB for Cals …
read more


Metcon Monday

CrossFit 1Force – 1Force at Home Metcon (AMRAP – Rounds and Reps) 20 min amrap @ 80% effort 5 Hang PC + Jerk (95/63) *can scale up to (115/73) 10 Prisoner Stepups (24/20) 5 Lateral Burpees over the Bar 10 V-ups


Sunday Endurance

CrossFit 1Force – CrossFit Endurance Metcon (Time) 4 rds 30 Cals on Row/AB 30 Burpees 1 Grove Loop


Saturday 1Force at Home Workout

CrossFit 1Force – 1Force at Home Metcon (6 Rounds for reps) 3 min amrap x 6 sets 3 PP (95/63) 5 Abmat Situps 7 Cals on Row/AB/100m run rest/walk 90 secs + Finisher Work: Tabata Work (20 secs on/10 secs off x 5 sets each) *10 total Plank Hold Bicycle Crunches *Complete this only if …
read more