WOD

Thursday Crossfit

CrossFit 1Force - CrossfitHang Muscle Snatch (3)A. Hang Muscle PS 3 reps on the min for 4 mins (light)Hang Power Snatch (2)B. Hang PS + PS 2 + 1 rep every 90 secs x 7 sets *start @ 50% and build from thereMetcon (3 Rounds for reps)4 min amrap x 3 sets 7 Box Jumps...

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Wednesday Crossfit

CrossFit 1Force - CrossfitBack Rack Reverse Lunge Steps (5 reps)A.1 Back Rack Reverse Lunge Steps 4 x 5 reps per side *Rack or Floor A.2 Seated Banded PVC Pipe Rows 4 x 15-20 reps (pause at the top of each rep)Metcon (3 Rounds for time)3 sets of the following: 20...

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Tuesday Crossfit

CrossFit 1Force - CrossfitDeadlift (3)A. DL 5,4,3,3,3 reps (building by feel from 70% of 1 rm) *after each set do 3 Vertical Leaps (jump as high as possible each rep)Metcon (AMRAP - Rounds and Reps)15 min amrap 30 DU (45 SU) 20 KB Swings (53/35) 10 Hand Release...

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Metcon Monday

CrossFit 1Force - CrossfitMetcon (Time)4 rds 1 Grove Loop 15 Thrusters (95/68) 15 T2B + Finisher work: Odd Object Carry *Accumulate 400m @ tough weight

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Saturday Crossfit

CrossFit 1Force - CrossfitPower Clean (3)A. PC w/pause @ knee + Hang PC + PC 1 + 1 + 1 every 90 secs x 7 sets *start @ 50% and nothing over 80% of 1 rm.Metcon (AMRAP - Rounds and Reps)18 min amrap 12 1 DB Up n Over Stepups @ tough weight (24/20) 10 DL...

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Functional Friday

CrossFit 1Force - CrossfitMetcon (No Measure)20 mins of the following: DB L-Seated Filly Press x 5 reps per side Goblet Cossack Squats x 6-8 reps per side DB Bentover Rear Flyes x 7-9 reps Leg Curls w/sliders x 8-10 reps Odd Object Hold @ heavy weight x 20-30...

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Programming isn’t anything

It’s everything.