WOD

Crossfit – Tue, Dec 6

CrossFit 1Force - CrossfitOdd Object Carry (50m) 15 mins of the following: (Just flow through) Odd Object Carry @ tough weight x 50m Double DB Curls (both arms at the same time) x 6 reps @ 4xx1 tempo Goblet Banded Lateral Shuffles (band at ankles) x 8-10 reps per side...

read more

CrossFit Endurance – Tue, Dec 6

CrossFit 1Force - CrossFit EnduranceRun Endurance 7 min @ 2 to 4 RPE+ 1:45 walking rest 6 min @ 2 to 4 RPE+ 1:30 walking rest 5 min @ 4 to 6 RPE + 1:15 walking rest 4 min @ 4 to 6 RPE + 1:00 walking rest 3 min @ 4 to 6 RPE + 0:45 walking rest 2 min @ 6 to 9 RPE + 0:30...

read more

Crossfit – Mon, Dec 5

CrossFit 1Force - CrossfitMetcon (AMRAP - Rounds and Reps) Monday- 25 min amrap 6 T2B 7 Double DB Devil Presses @ tough weight 8 Double Up n Over Box Stepups *Same weight as Devil Presses 9 10m Shuttle Runs rest/walk 1 min after each full round + Finisher Work:...

read more

CrossFit Endurance – Sun, Dec 4

CrossFit 1Force - CrossFit EnduranceDevil’s Throne (AMRAP - Rounds and Reps)30min AMRAP 30/21 Cal Bike 3 Hang Power Clean(95/63) 6 Front Squat 9 Bar Facing Burpees 12 Box Jumps (24/20) *Step Down* -Rest 1 Min Between Rounds- *Look to complete each round in the same...

read more

Crossfit – Sat, Dec 3

CrossFit 1Force - CrossfitMetcon (AMRAP - Rounds and Reps) Partner Workout 25 min amrap 20 Bench Press (115-155/73-103) 30 KB Swings (shoulder height) (53-70/35-53) 40 Lateral Jumps over the Rower 50/40 Cal Row or AB + Notes: *You can split up the reps however you...

read more

Crossfit – Fri, Dec 2

AnnouncementsNo Shower Happy Hour Friday 12/2 - Workout at 4:30pm onFriday, enjoy a beverage immediately after with friendsCrossFit 1Force - CrossfitPush Press (4) A. TGU x 5 min amrap @ moderate weight (alternating arms every rep) B. Every 3 mins x 4 sets PP x 4 reps...

read more

Programming isn’t anything

It’s everything.