WOD

Crossfit Wednesday

CrossFit 1Force - Crossfit1-Arm DB Bench Press (8-10 per side)A.1 1-arm Alternating Bench Press 4 x 8-10 reps per side *Hold the 1-arm up while the other performs, the bench movement. A.2 Hand over Hand Sled Pulls 4 x 60 ft @ tough weightHand over Hand Sled Pulls (60...

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Crossfit Tuesday

CrossFit 1Force - CrossfitMetcon (No Measure)16 EMOM Min 1- Stagger Stance RDL w/landmine x 5-7 reps per side Min 2- Odd Object Carry x 120 ft @ tough weight Min 3- Front Lean Rest on Rings x 20-40 secs Min 4- Double Kneeling KB Halos x 6-8 reps per side...

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Metcon Monday

CrossFit 1Force - CrossfitMetcon (4 Rounds for reps)4 rds 5 min amrap/1 min rest 12/9 Cal Row or AB 9 DB Thrusters (50/35) or scale up *use 1 DB only! 6 Pullups (can scale up to C2B or Bar MU x 3 reps) + Finisher Work: Skill work: Kipping Handstand Pushups x 10-15...

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Endurance

CrossFit 1Force - CrossfitMetcon (2 Rounds for reps)SUNDAY ENDURANCE HOWL-A- PALOOZA AMRAP 1 10 min amrap: 100 ft sled push 100 ft kb front rack -lunge+lunge+squat (Can sub heavy sled drag if not enough sleds / yoke could work for push too) 1 min transition 12min...

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Crossfit Saturday

AnnouncementsNo Hybrid Hours during Friday Night Lights. CrossFit 1Force - CrossfitFront Squat (5)A.1 FS @ 4xx1 tempo 5,5,5 reps A.2 DB Half Kneeling Arnold Press 3 x 6-8 reps per sideHalf Kneeling 1-arm DB Arnold Press (6-8)Metcon (Time)Partner Workout For time 75...

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Crossfit Friday

AnnouncementsNo Hybrid Hours during Friday Night Lights. CrossFit 1Force - CrossfitBench Press (2-4)A.1 Bench Press 4 x 2-4 reps A.2 Weighted Pullups 4 x 2-4 reps A.3 DB Powell Raises 4 x 8 reps per sideWeighted Pull-ups (2-4)Metcon (AMRAP - Rounds and Reps)Partner...

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Programming isn’t anything

It’s everything.