WOD

Crossfit Friday

CrossFit 1Force - CrossfitSumo Deadlift (6)A. Sumo DL 4 x 6 reps @ 70-80% of 1 rmMetcon (AMRAP - Rounds and Reps)Partner Workout 18 min amrap 60 ft Sled Push @ tough weight 7 Ball Slams @ tough weight 60 ft Sled Push 7 No Pushup Burpees to a plate *Alternating full...

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Thursday Crossfit

CrossFit 1Force - CrossfitBench Press (4)A.1 Bench Press 7,6,5,4 reps A.2 Banded Pull Aparts 4 x 12-15 repsMetcon (AMRAP - Rounds and Reps)15 min amrap 10/8 Hand Release Pushups 20 Straight Legged Medball OH Situps (20/14) 30 DU (45...

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Wednesday Crossfit

CrossFit 1Force - CrossfitFront Squat (3)A.1 FS 3,2,1,3 reps rest 90 secs A.2 Weighted Chinups 4 x 3-5 repsMetcon (3 Rounds for reps)4 min amrap x 3 sets 9 Russian KB Swings (53-70/35-53) 6 FS (115-135/73-93) 3 Pullups (can scale up to C2B or 2 Bar MU) rest/walk 1...

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Tuesday Crossfit

CrossFit 1Force - CrossfitPush Jerk (2)A. PJ 4,3,2,2,2 reps (build by feel)Metcon (Time)3 rds 20 PP (95-115/63-73) 20 Up n Over Box Jumps (24/20) *Can scale up to (30/24) 1 Grove Loop + Finisher Work: Not for Time" Farmers Walk 400m @ tough...

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Metcon Monday

CrossFit 1Force - CrossfitMetcon (Time)For time 27/21/15/9 reps DL (155-185/105-125) T2B Row or AB for Cals + Finisher work: Tabata Weighted Plank Hold x 8 rds (20 secs on/10 secs off) @ tough...

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Sunday Endurance

CrossFit 1Force - CrossFit EnduranceMetcon (No Measure)8 rds 1 Grove Loop @ 85% effort 2 mins on a machine @ ez pace

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Programming isn’t anything

It’s everything.