WOD

Friday 1Force at Home Workout

CrossFit 1Force - 1Force at HomeMetcon (Time)For time 40/30/20 reps DB Alternating Hang PS @ tough weight Plate Jumps (45 lb plate) Right into: 20/30/40 reps 1-arm DB Alternating PC 10/15/20 reps 1-arm DB Burpee Up n Over Stepups (24/20) *Alternating arms every rep on...

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Thursday 1Force Home Workout

CrossFit 1Force - 1Force at HomeMetcon (No Measure)30 mins of the following: Front Foot Elevated Goblet Split Squats x 4 reps per side @ 4xx1 tempo 1-arm DB/KB Contralateral Floor Press x 5 reps per side Staggered Stance KB/DB RDL x 6 per side Towel Grip KB/DB Curls x...

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Wednesday 1Force at Home Workout

CrossFit 1Force - 1Force at HomeMetcon (3 Rounds for reps)6 min amrap @ 70% effort 4 Up n Over Box Jumps (24/20) 6 Hollow Rocks 8 KB/DB Swings @ tough weight 200 ft Medball Shuttle Run (20/14) (50 ft each way) Rest 1 min 8 min amrap @ 80% effort Repeat above amrap...

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Tuesday 1Force at Home Workout

CrossFit 1Force - 1Force at HomeMetcon (No Measure)14 mins of the following: Weighted Pushups x 4-6 reps @ 4xx1 tempo Supinated Grip BB Rows x 5-7 reps DB/KB Single Leg RDL x 6-8 reps per sideMetcon (3 Rounds for reps)5 min amrap x 3 sets 10/8 Cal Row or AB 8 1-arm...

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Metcon Monday

CrossFit 1Force - 1Force at HomeMetcon (AMRAP - Rounds and Reps)Ascending ladder by 1 rep of the following: Death by Hang Squat Clean Thrusters (95/63 lb) *You will do 1 rep on the 1st min, then 2 reps on the 2nd min, then 3 reps on the third min until you can’t no...

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S

CrossFit 1Force - CrossFit EnduranceMetcon (Time)5 rds 1 Grove Loop 25 DB Alternating PS 25 Air Squats

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Programming isn’t anything

It’s everything.