WOD

Wednesday Crossfit

CrossFit 1Force - CrossfitBack Rack Reverse Lunge Steps (5 per side)A.1 Back Rack Reverse Lunge Steps up to a 5 rm per side in 4 sets A.2 Odd Object Carry 4 x 50 @ heavy weightBack Rack Reverse Lunge Steps (5 per side)A.1 Back Rack Reverse Lunge Steps up to a 5 rm per...

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Tuesday Crossfit

CrossFit 1Force - CrossfitClose Grip Bench Press (5)A.1 Close Grip Bench Press 8,7,6,5 reps A.2 Hand over Hand Sled Pulls 4 x 25m @ tough weightHand over Hand Sled Pulls (25m)50-100 ft w/rope and small sledMetcon (AMRAP - Rounds and Reps)Partner Work 20 min amrap 8...

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Metcon Monday

CrossFit 1Force - CrossfitMetcon (AMRAP - Rounds and Reps)26 mins on the clock 17 min amrap 250/200m Row 15 Up n Over Box Jumps (24/20) *Can scale up to (30/24) 10 PC (115-155/73-103) 5 Shoulder to OH In the remaining 9 mins: Establish a 1 rm Clean *This can be Power...

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Saturday Crossfit

CrossFit 1Force - CrossfitMetcon (AMRAP - Rounds and Reps)Partner Workout 10 min amrap 50/40 Cal Row 50 WB (20/14) rest/walk 2 minsMetcon (AMRAP - Rounds and Reps)9 min amrap 10 1-arm DB Hang PS (Alternating) @ tough weight (5 per side) 9/7 Pushups 8 Lateral Jumps...

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Crossfit Friday

CrossFit 1Force - CrossfitDeadlift (5)A. DL 5 x 5 reps @ 70-80% of 1 rmMetcon (AMRAP - Rounds and Reps)Partner Workout 20 min amrap 60 ft Sled Drag (Forward) @ tough weight 60 ft Sprint (30 ft up and back) 60 ft Reverse Sled Drag 8 T2B *Alternating full...

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Thursday Crossfit

CrossFit 1Force - CrossfitShoulder Press (3)A.1 Press 6,5,4,3 reps (build by feel) A.2 Farmers Walk (heavy) 4 x 50mFarmer's Carry (50m)Metcon (Time)4 rds 6 Odd Object to your shoulder (You can use Sandbag, Stone, D-ball etc) 12 Double DB/KB Shoulder to OH @ tough...

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It’s everything.