WOD

Wednesday 1Force at Home Workout

CrossFit 1Force - 1Force at HomeMetcon (AMRAP - Rounds and Reps)25 mins @ 80% effort 1-arm DB Renegade Rows x 5 reps per side (elevate opposite arm) Crossbody Mountain Climbers x 6 reps (4 count) Lateral Jumps over an Object x 7 reps (1 + 1 = 1 rep) Weighted Straight...

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Tuesday 1Force at Home Workout

CrossFit 1Force - 1Force at HomeMetcon (No Measure)12 mins of the following: Goblet Wall Sit Hold x 20-30 secs DB/KB Skull Crushers x 8-10 reps Sumo Stance Goblet GM x 6-8 repsMetcon (Time)For time 21/18/15/12/9/6/3 reps 1-arm DB/KB Front Rack Squats KB/DB Swings Toe...

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Monday 1Force At Home Workout

CrossFit 1Force - 1Force at HomeMetcon (AMRAP - Reps)15 min amrap Ascending ladder by 2 reps 1-arm DB/KB C+J Burpees over the DB/KB (Forward Facing) Rest 3 minsMetcon (No Measure)6 min amrap 10 Hollow Rocks 20 Seated Russian Twist (1 + 1 = 2 reps) 30 sec Pushup Plank...

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Sunday Endurance

CrossFit 1Force - CrossFit EnduranceMetcon (Time)For time 1 Mile Run 50 Alternating Single arm Devil Presses 1 Mile Run + Notes: Scale the run as needed to 400m, 800m, or pick a time from 4-10 mins for a Continuous...

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Saturday 1Force at Home Workout

CrossFit 1Force - 1Force at HomeMetcon (Time)For time 40/30/20/10 reps Prisoner Reverse Lunge Steps 1-arm DB Alternating PC Hollow Hold DB/KB Floor Press Plank Hold x 2 times in secs + Notes: *Hands behind the head for Prisoner Reverse Lunge Steps. Steps will be split...

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Friday 1Force at Home Workout

CrossFit 1Force - 1Force at HomeMetcon (No Measure)A.1 1-arm DB/KB L-Seated Press @ 31x1 tempo 3 x 6-8 reps per side A.2 Goblet Cossack Squats 3 x 8-10 reps per side A.3 DB/KB Pullovers 3 x 10-12 reps (Holding a Glute Ham Bridge)Metcon (AMRAP - Rounds and Reps)15 min...

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It’s everything.