WOD

Sunday Endurance Hybrid AF Workout

CrossFit 1Force - CrossFit EnduranceMetcon (AMRAP - Rounds and Reps)30 min amrap @ 70% effort 200m Run 6 DB Hang Squat Clean Thrusters @ tough weight 200m Run 9 No Pushup Burpee Box Jumps (24/20) 200m Run 12 KB Swings @ tough...

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Saturday Crossfit

CrossFit 1Force - CrossfitMetcon (AMRAP - Rounds and Reps)21 min amrap 25 Box Jumps (24/20) *step down 25 Hang PC (105-135/68-93) 25 Weighted Abmat Situps @ tough weight 25 Thrusters + Finisher Work: Strict Pullups Accumulate 30-40 total reps.Metcon (AMRAP - Rounds...

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Friday Training

CrossFit 1Force - WD Field Hockey Summer TrainingMetcon (No Measure)Warmup: Agility Work for 15 mins (Coaches Call) + Strength Hang PC up to a heavy triple in 12-14 mins + Conditioning 18 min amrap 20 1-arm DB Hang PS @ tough weight (Each partner will do 10 reps and...

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Crossfit Friday

CrossFit 1Force - CrossfitBench Press (6)A.1 Bench Press up to a heavy set of 6 reps in 4 sets A.2 Banded Pull Aparts 4 x 12-15 reps (palms up)Metcon (Time)For time 21/15/9/9/15/21 reps KB Swings (53-70/35-53) Hand Release Pushups (can scale up to Ring Pushups or Dips...

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Thursday Crossfit

CrossFit 1Force - CrossfitBack Squat (6)A.1 BS 2.2.2.x 3 sets rest 20 secs betw doubles and then rest 90 secs *start around 70% and build from there. A.2 Double DB/KB Alternating Gorilla Rows 3 x 8-10 reps per side rest 90 secsDB/KB Gorilla Alternating Bentover Rows...

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Wednesday Training

CrossFit 1Force - WD Field Hockey Summer TrainingMetcon (No Measure)Warmup: Agility Work for 12-15 mins (Coaches Call) + Strength Deadlift up to a heavy triple in 12-14 mins + Conditioning 15 min amrap Ascending ladder by 2 reps DL @ tough weight (tight form here)...

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Programming isn’t anything

It’s everything.