WOD

Saturday Crossfit

CrossFit 1Force - CrossfitMetcon (Time)3 rds 30/24 Cal Row 15 Burpee Up n Over Box Jumps (20/15) *Can scale up to (24/20) 1 Grove Loop 30 WB (20/14) *Time cap 28 mins

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Saturday Crossfit

CrossFit 1Force - CrossFit EnduranceMetcon (No Measure)Partner Workout (30 secs on/30 secs off) *Option to go (40 secs/20 secs off) x 5 rds Rope Pulls to Standing D-Ball Hold Up n Over Stepups @ 20 in (moderate) 1-arm DB Alternating PS (must reset each rep) Wall Sit...

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Crossfit Saturday

CrossFit 1Force - CrossfitMetcon (Time)Partner Workout For time 200m Medball Run (20/14)*Alternate every 100m 30 Scynronized Bar Facing Burpees 100m Sled Push/Drag (Empty sled and drag 2/1 plates) *Alternate every 50m 45 FS (115-155/73-103) 200m Medball Run 60 PC 100m...

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Crossfit Friday

CrossFit 1Force - Crossfit1-arm DB Incline Bench Press (6-8 per side)*can use a KB as well.A.1 1-arm DB Incline Bench Press 3 x 6-8 reps per side @ 3xx1 tempo A.2 DB External Rotations 3 x 8-10 reps per side (elbow on top of the knee) A.3 Band Pull Aparts (palms up) 3...

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Thursday Crossfit

CrossFit 1Force - CrossfitGoblet Rear Foot Elevated Split Squats (6)*DB/KBA.1 Goblet Rear Foot Elevated Split Squats 3 x 6 reps per side @ 4xx1 tempo A.2 Supinated Grip BB Rows 3 x 7-9 reps A.3 DB Zottman Curls 3 x 8-10 reps (slow and controlled)Supinated Grip Barbell...

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Wednesday Crossfit

CrossFit 1Force - CrossfitShoulder Press (3)A.1 Tall Kneeling Filly Press 2-3 sets x 5-6 reps per side @ 4xx1 tempo (moderate) A.2 PVC Bench Front Rack Stretch 2-3 sets x 5-6 breaths B. Press + PP + PJ 3 + 2 + 1 rep every 2 mins x 5 sets (build by feel)Metcon (Time)4...

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It’s everything.