WOD

Crossfit Friday

CrossFit 1Force - CrossfitBench Press (6)A.1 Bench Press up to a heavy set of 6 reps in 4 sets A.2 Banded Pull Aparts 4 x 12-15 reps (palms up)Metcon (Time)For time 21/15/9/9/15/21 reps KB SwingsFor (53-70/35-53) Hand Release Pushups (can scale up to Ring Pushups or...

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Thursday Crossfit

CrossFit 1Force - CrossfitBack Squat (6)A.1 BS 2.2.2.x 3 sets rest 20 secs betw doubles and then rest 90 secs A.2 Double DB/KB Alternating Gorilla Rows 3 x 8-10 reps per side rest 90 secsDouble DB/KB Alternating Bentover Rows (8-10)Use DB/KB's (two)Metcon (AMRAP -...

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Wednesday Crossfit

CrossFit 1Force - CrossfitShoulder Press (1)A. Press + PP + PJ 1 + 4 + 1 reps up to a tough set in 12 minsShoulder Press (1)A. Press + PP + PJ 1 + 4 + 1 reps up to a tough set in 12 minsMetcon (Time)3 rds 20 T2B 25 PP (95/63) 30/24 Cal Row + Finisher Work: Straight...

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Tuesday Crossfit

CrossFit 1Force - CrossfitDeadlift (6)A. DL 2.2.2 x 4 sets rest 15 secs betw sets and then rest 2-3 mins *Start @ 70% and build from there. Doubles are TNG here.Metcon (AMRAP - Rounds and Reps)12 min amrap 6 1-arm DB/KB Suitcase DL @ tough weight (Right side) 60 ft...

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Metcon Monday

CrossFit 1Force - CrossfitMetcon (5 Rounds for reps)5 rds 40 secs on/20 secs off x 5 sets WB (20/14) Strict Chinups (scale as needed here) Bar Facing Burpees over the Barbell AB for Cals *Setup a Barbell with a set of plates on them for the Bar Facing Burpees. +...

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Saturday Crossfit

CrossFit 1Force - CrossfitMetcon (Time)For time 250m Row or AB (15/12 Cals) then 3 rds of the following: 5 Double DB Devil Presses @ tough weight 10 Lateral Jumps over PVC (20/15) *Can scale up to (24/20) 15 Double DB Renegade Rows @ tough weight then: 250m Row or AB...

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It’s everything.