Category: WOD

Crossfit – Wed, Oct 5

CrossFit 1Force – Crossfit 1-arm Landmine Split Stance Push Press (Weight) 15 mins of the following: (Flow through) 1-arm Landmine Standing Split Stance Push Press x 4 reps per side 1-arm Landmine Rows x 6 reps per side 1-arm Landmine Staggered Stance RDL x 8 reps per side Weighted Plank Hold x 30-45 secs @ …
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Crossfit – Tue, Oct 4

CrossFit 1Force – Crossfit Back Squat (5) A.1 Deficit Goblet Curtsy Lunge Steps 2 x 6-8 reps per side (moderate) A.2 Copenhagen Side Plank Hold 2 x 15-25 secs per side B.1 BS 4 x 5 reps @ 41×1 tempo (nothing over 80%) B.2 Weighted Strict Pullups 4 x 3-5 reps *Can scale up to …
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Run Endurance – Tue, Oct 4

CrossFit 1Force – CrossFit Endurance Run Endurance 4 x 1000m Run + 3 min Active Recovery *Run at a moderate effort during 1000m then continue at an extremely easy effort during the 3 min active recovery* **Scale: Reduce run to 800m and jog/walk during recovery phrase**


Crossfit – Mon, Oct 3

CrossFit 1Force – Crossfit Push Jerk (1) A. PJ up to a fast single in 9 mins Metcon (Time) 4 rds 18 DL (115/75) 12 Hang PC 9 PJ 500m Row


You Ain’t Got No Legs Lt. Dan!

CrossFit 1Force – CrossFit Endurance Metcon (Time) For Time (35 min Time Cap): 650ft Sled Push (50ft x 13) @ 3/4 bodyweight *Every 2 Min., starting at 0:00, 3 sandbag to shoulder @ tough weight* —Rest 2 min— 60/42 AB Cal *Every 2 Min., starting at 0:00, 6 Alt DB PS (50/35)* —Rest 2 Min— 2,000m …
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Crossfit – Fri, Sep 30

CrossFit 1Force – Crossfit Sumo Deadlift (4,3,2,4 reps) A.1 Deficit Double KB Sumo DL 2 x 6-8 reps (2-4 in deficit and moderate) A.2 Seated Banded Hamstring Curls 2 x 12-15 reps B.1 Sumo DL 4,3,2,4 reps (not tng, reset every rep, 2nd set of 4 reps heavier than the 1st set and build by …
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