WOD

Crossfit Tuesday

CrossFit 1Force - CrossfitWeighted Chinups (2-4)*Supinated Grip16 mins of the following: Double Arms Extended Sled Drag x 75 ft (band above knees) Weighted Chinups x 2-4 reps ( can scale up to 1 Legless Rope Climb) Reverse Plank Hold x 20-40 secs (can go weighted)...

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Metcon Monday

CrossFit 1Force - CrossfitMetcon (4 Rounds for time)Every 8 mins to complete the following x 4 sets: 12 DB Thrusters @ tough weight 16/12 Hand Release Pushups 20 Hang PC (95/68) *can scale up to (115/83) 24 DL 28 Lateral Jumps over the Bar (1 + 1= 2 reps) + Finisher...

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Benhmark

AnnouncementsHybrid 24/7 Users: PLEASE physically check that the door is locked. CrossFit 1Force - Crossfit1Force St. Patrick's Day! (AMRAP - Rounds and Reps)1700m row AMRAP (with a Partner) in 17 minutes 17 Wall Balls 17 Burpees 17 Pull-Ups 17 KB Swings...

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Endruance

AnnouncementsHybrid 24/7 Users: PLEASE physically check that the door is locked. CrossFit 1Force - CrossFit EnduranceMetcon (AMRAP - Rounds and Reps)35 min amrap @ steady effort 12 KB Swings (53/35) 250m/200m row 12 Burpees (No jump at the top) 400m run 12 WB (20/14)...

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Crossfit Saturday

AnnouncementsHybrid 24/7 Users: PLEASE physically check that the door is locked. CrossFit 1Force - CrossfitPush Press (3)A. BTN Press (Clean Grip) 4,4,4 EMOM (light) B. PP 4,4,3,3 reps *10 mins to completeMetcon (Time)Teams of 3 For time 5K Run While they perform an...

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Crossfit Friday

AnnouncementsHybrid 24/7 Users: PLEASE physically check that the door is locked. CrossFit 1Force - CrossfitFront Rack Split Squats (4)A. Front Rack Split Squats 3 x 4 reps @ 4xx1 tempo per rep B. FS 4,2,4,2Front Squat (2)Metcon (Time)5 rds 10 Double DB or KB Squats @...

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Programming isn’t anything

It’s everything.