Category: WOD

Metcon Monday

CrossFit 1Force – Crossfit Metcon (4 Rounds for reps) 4 min amrap 15 Thrusters (95/68) 30 DU 15 KB Swings (53/35) *can scale up to (70/53) 30 DU Amrap Row for Cals rest/walk 2 mins x 4 sets + Finisher Work: 2-3 sets of the following: Ring Body See Saws x 8-12 reps V-ups x …
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Benchmark Sunday

Announcements Benchmark Sunday is Lucy: 5 rds for time: 5 Pull-ups 10 Burpees 400 meter Run CrossFit 1Force – Crossfit Lucy (Time) 5 rds for time: 5 Pull-ups 10 Burpees 400 meter Run


Endurance Sunday

Announcements Benchmark Sunday is Lucy: 5 rds for time: 5 Pull-ups 10 Burpees 400 meter Run CrossFit 1Force – CrossFit Endurance Metcon (AMRAP – Reps) 10 rounds for max reps 1 minute calorie AB 1 minute Stone/Dball/Sandbag over shoulder 1 minute rest


Saturday CrossFit

Announcements Benchmark Sunday is Lucy: 5 rds for time: 5 Pull-ups 10 Burpees 400 meter Run CrossFit 1Force – Crossfit Power Clean PC up to a tough double in 12 mins (not tng) Metcon (AMRAP – Rounds and Reps) Partner Workout 18 mins of: 30 PC (135/95) 40 DB Stepups @ tough weight 50/35 Pushups …
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Friday CrossFit

Announcements Benchmark Sunday is Lucy: 5 rds for time: 5 Pull-ups 10 Burpees 400 meter Run CrossFit 1Force – Crossfit Farmer’s Carry 15 mins of the following: Double DB or KB OH Walk x 100 ft Heavy Farmers Walk x 100 ft Half Kneeling KB Wood Chops x 10 reps per side Leg Lifts over …
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Thursday CrossFit

Announcements Benchmark Sunday is Lucy: 5 rds for time: 5 Pull-ups 10 Burpees 400 meter Run CrossFit 1Force – Crossfit A: Front Squat @ 23×1 tempo 5,5,3,3 *after each set do 3 Broad Jumps for max distance each one Metcon (AMRAP – Rounds and Reps) Partner Workout 16 mins of: 40 WB (20/14 lb) *can …
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