WOD

Thursday Crossfit

CrossFit 1Force - CrossfitSumo Deadlift (4)A. Sumo DL 5 x 4 reps @ 75-85% of 1 rm *Immediately after each set do 3 Max Effort Broad JumpsMetcon (Time)4 rds 250/200M Row 120 ft KB/DB Farmers Walk @ tough weight 35 Abmat Situps + Finisher Work: Sled Push (empty) 3 x...

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Wednesday Crossfit

CrossFit 1Force - CrossfitLow Incline Close Grip Bench Press (6-8)A.1 Low Incline Close Grip Bench Press 4 x 6-8 reps A.2 Supinated Grip BB Rows 4 x 6-8 repsSupinated Grip Barbell Row (6-8)Metcon (No Measure)15 EMOM Min 1- 10/8 Cals on AB Min 2- 15/12 Pushups Min 3-...

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Tuesday Crossfit

CrossFit 1Force - CrossfitBack Rack Split Squats (6-8)A.1 Back Rack Split Squats 4 x 6-8 reps per side rest as needed betw sides A.2 Weighted Chinups 4 x 4-6 repsWeighted Chinups (4-6)*Supinated GripMetcon (AMRAP - Rounds and Reps)12 min amrap 5/3 Strict Pullups 10 1...

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Metcon Monday

CrossFit 1Force - CrossfitMetcon (Time)4 rds 1 Grove Loop 15 DL (115-155/73-103) 12 Hang PC 9 PJ 45 DU (75 SU) + Finisher Work: DB Hammer Curls 2-3 sets x 8-10 reps (slow on the way back down each rep) Followed by: DB Skull Crushers 2-3 sets x 6-8 reps @ 4xx1 tempo...

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Sunday Endurance Hybrid AF Workout

CrossFit 1Force - CrossFit EnduranceMetcon (5 Rounds for time)Every 8 mins complete the following x 5 sets: 200m Run with Medball (20/14) 10 Ball Slams @ tough weight 200m Run without Medball 8 Burpee Box Jumps (24/20) 200m Run with...

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Saturday Crossfit

CrossFit 1Force - CrossfitMetcon (AMRAP - Rounds and Reps)10 min amrap 10 1 DB/KB Up n Over Stepups @ tough weight (24/20) 10 Hand Release Burpees to a Plate Rest 3 minsMetcon (AMRAP - Rounds and Reps)15 min amrap 2K Row Amrap the remaining time of the following: 10...

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Programming isn’t anything

It’s everything.