WOD

Crossfit Saturday

CrossFit 1Force - Crossfit1-arm DB Incline Bench Press (6-8 per side)*can use a KBA.1 1-arm DB Incline Bench Press 5 x 6-8 reps per side A.2 Banded Pull Aparts 5 x 12-15 repsMetcon (AMRAP - Rounds and Reps)Teams of 3 23 min amrap 1 Grove Loop (run together. 2 holding...

read more

Crossfit Friday

CrossFit 1Force - CrossfitSumo Deadlift (4)A. Sumo Deficit DL (stand on 25 lb plates) 5 x 4 reps (not tng and overhand grip. Build from two weeks ago) B. Stagger Stance DL 2 x 10 reps per side *Hold KB or DB in the opposite hand of the working leg. Similiar to an...

read more

Crossfit Thursday

CrossFit 1Force - Crossfit1-arm DB Push Press (6 per side)*DB or KBA.1 1-arm DB PP 4 x 6 reps per side (build from two weeks ago) A.2 1-arm Farmers Walk 4 x 100 ft per side A.3 Standing Banded Pallof Press Hold 4 x 20 secs per side1-arm Farmer's Carry (100 ft per...

read more

Crossfit Wednesday

CrossFit 1Force - CrossfitFront Squat (3)A.1 FS @ 5xx1 tempo 3,3,3,3 reps A.2 Supinated Grip BB Rows 4 x 8-10 repsSupinated Grip Barbell Row (8-10)Metcon (3 Rounds for reps)5 min amrap x 3 sets 3 Hang PC (135/95) *can scale up to (155/105) 4 FS 5 Weighted Abmat Situps...

read more

Crossfit Tuesday

CrossFit 1Force - CrossfitMetcon (No Measure)15 mins of the following: 1-arm KB Front Rack Walk x 75 ft per side 1-arm Plank Hold while doing a Row x 8-10 reps per side Reverse Sled Drag x 150 ft (moderate load) *1 arm Plank Hold/1-arm Banded Rows...

read more

Metcon Monday

CrossFit 1Force - CrossfitMetcon (4 Rounds for time)4 rds 20 DB Alternating PS (50/35) *can scale up to a heavier weight. 20 Box Jumps (24/20) *Step down 20 DB Front Rack Walking Lunge Steps (1 DB underneath the chin) 20/15 Hand Release Pushups rest/walk 3 mins *Look...

read more

Programming isn’t anything

It’s everything.