WOD

Functional Friday

CrossFit 1Force - CrossfitMetcon (No Measure)35 mins of the following: Goblet Landmine Reverse Lunge Steps x 12 reps (6 per side) Banded Pull Aparts x 12 reps 1-arm Staggered Stance RDL x 8 reps per side Strict T2B x 6-8 reps Landmine Windshield Wipers x 8-10 reps per...

read more

Thursday Crossfit

CrossFit 1Force - CrossfitPush Press (2)Part A Every 2 mins complete the following: PP x 8,6,4,2 reps Rest 2 mins Part B Every 2 mins complete the following: Barbell Supinated Grip Rows x 8-10 reps x 4 setsSupinated Grip Barbell Row (8-10)Metcon (Time)5 rds 10 DB...

read more

Wednesday Crossfit

CrossFit 1Force - CrossfitSumo Deadlift (2)A. Sumo DL up to a heavy double in 12 minsMetcon (Time)For time 24/21/18/15/12/9/6 reps Row for Cals Abmat Situps (arms across your shoulders) *can scale up to Weighted (Row cals for the ladies 21/18/15/12/9/6/3 reps) +...

read more

Tuesday Crossfit

CrossFit 1Force - CrossfitWeighted Pull-ups (2-3)Part A Every 90 secs x 5 sets Weighted Pullup x 2-3 reps (Scale down as needed) Rest 2 mins Part B Every 90 secs x 5 sets 1-arm DB Lateral Raises x 6 reps per side (shoulder height)Metcon (AMRAP - Rounds and Reps)13 min...

read more

Metcon Monday

CrossFit 1Force - CrossfitMetcon (3 Rounds for reps)5 min amrap x 3 sets 12 DU 9 Russian KB Swings (53-70/35-53) 6 Thrusters (75-115/53-73) rest/walk 2 mins + Finisher Work: 8 mins (flow through): Barbell Rollouts x 6-8 reps Seated Medball Russian Twist x 10 reps (1 +...

read more

Sunday Endurance

CrossFit 1Force - CrossFit EnduranceMetcon (Time)For total time 500/450m Row or 400m run rest 1 min 30 Burpees rest 1 min 500/450m Row or 400m run rest 1 min 30 V-ups (May do T2B here) rest 1 min 500/450m row or 400m run rest 1 min 30 Pushups rest 1 min 500/450m Row...

read more

Programming isn’t anything

It’s everything.