WOD

Crossfit Friday

CrossFit 1Force - CrossfitBarbell Incline Bench Press (5)A.1 1-arm DB Incline Bench Press w/twist 2 x 8-10 reps per side (moderate) A.2 1-arm Ring Rows 2 x 8-10 reps per side B.1 Incline Bench Press up to a heavy set of 5 reps in 4 sets B.2 Odd Object Hold x 15 secs...

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Pop Up Run 3

CrossFit 1Force - CrossFit EnduranceMetcon (Time)1 Mile Time Trial **If performing at home, warm up thoroughly before attempting, including 5 to 10 min of easy running to get the blood flowing -- Start at comfortably uncomfortable pace and build every 400m (0.25 miles...

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Thursday Crossfit

CrossFit 1Force - CrossfitDB Reverse Lunge Steps (6)A.1 Goblet Curtsy Reverse Lunge Steps 2 x 6-8 reps per side (moderate) A.2 DB Filly Press 2 x 6-8 reps per side (moderate) B.1 Double DB/KB Deficit Reverse Lunge Steps 4 x 6 reps per side (2-4 in deficit) B.2 KB/DB...

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Wednesday Crossfit

CrossFit 1Force - CrossfitDeadlift (2)A.1 Double DB/KB Death March Steps 2 x 12-16 steps (moderate) A.2 Banded Deagbugs 2 x 10-12 reps B.1 DL 4 x 2 reps (slowly lower down each rep and build by feel) B.2 Double DB Skull Crushers 4 x 6-8 reps @ 4xx1 tempoDB Skull...

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Crossfit – Tue, Aug 9

CrossFit 1Force - CrossfitWeighted Pull-ups (A.1 Weighted Pullups 4 x 3-5 reps rest 30 secs)DB/KB Gorilla Alternating Bentover Rows (A.2 Double DB/KB Gorilla Rows 4 x 6-8 reps per side rest 30 secs)DB Hammer Curls (A.3 Double DB Standing Hammer Curls 4 x 8-10 reps...

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CrossFit Endurance – Tue, Aug 9

CrossFit 1Force - CrossFit EnduranceWOD 15 (No Measure)RX 5 x 5 min run + 1:15 min Easy recovery *Consistent effort from start to finish* **Easy to Moderate effort for running intervals. Recover at extremely easy effort but continue running. No walking** Modified 5 x...

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It’s everything.