WOD

Crossfit Thursday

CrossFit 1Force - CrossfitSumo DeadliftA. Sumo DL 6,6,4,4 reps @ 60-80% (Overhand Grip and not tng)Metcon (2 Rounds for reps)7 min amrap x 2 sets 750m Row 25 DL (185/125) *can scale up to (225/145) Amrap DU rest/walk 3 mins + Finisher Work: 12 mins @ consistent effort...

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Crossfit Wednesday

CrossFit 1Force - CrossfitBack SquatA.1 BS @ 5551 tempo 4 x 3-4 reps @ 60-70% A.2 DB Rear Delt Flyes 4 x 8-10 repsMetcon (Time)3 rds 30 Double DB/KB Front Rack Walking Lunge Steps @ tough weight 120 ft Loaded Carry w/odd Object 30 Weighted Abmat Situps @ tough weight...

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Crossfit Tuesday

CrossFit 1Force - CrossfitBarbell Incline Bench Press (6)A.1 Barbell Incline Bench Press 8,8,6,6 reps A.2 Hand over Hand Sled Pulls 4 x 100 ft @ moderate weightMetcon (8 Rounds for reps)Partner Workout 8 rds 1 min on/1 min off: 10/8 Cals on AB Amrap KB Swings @ tough...

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Metcon Monday

CrossFit 1Force - CrossfitMetcon (AMRAP - Reps)7 min amrap Squat Clean to OH (135/95) *can scale up to (155/105) Rest 3 minsMetcon (AMRAP - Rounds and Reps)Partner Workout 12 min amrap 60 WB (20/14) 40 No Pushup Burpee Box Jumps (20/15) 20/15 Strict Pullups (can scale...

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Sunday endurance

CrossFit 1Force - CrossFit EnduranceMetcon (Time)Partner workout 1 Grove Loop dball run (1dball per team) Into 3 rds for time: -100 air squats -75 dual kb deadlift -50 kb or Db push press 25 burpees to target 1 Grove Loop run no...

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Crossfit Saturday

CrossFit 1Force - CrossfitClose Grip Bench PressA.1 Close Grip Bench Press 6,5,4 reps A.2 Banded Pull Aparts 3 x 15-20 repsClose Grip Bench PressA.1 Close Grip Bench Press 6,5,4 reps A.2 Banded Pull Aparts 3 x 15-20 repsMetcon (AMRAP - Rounds and Reps)Partner Workout...

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Programming isn’t anything

It’s everything.