WOD

Endurance Sunday

CrossFit 1Force - CrossFit EnduranceMetcon (AMRAP - Reps)30 mins of: 1 min Row 1 min AB 1 min Farmers Walk (53/35) 1 min Jog Around the Rig 1 min Front Lean rest on Floor 1 min Ball Slams (30/15) *Score is ball...

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Benchmark Sunday

CrossFit 1Force - CrossfitCrossFit Games Open 15.5 (Time)For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#16 min tim...

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Partner Sat

CrossFit 1Force - CrossfitMetcon (AMRAP - Rounds and Reps)Partner Workout 8 min amrap 50 Air Squats 30 DL (205/135 lb) *Score is combined rounds & reps Rest 2 minsMetcon (AMRAP - Rounds and Reps)9 min amrap 30 No Pushup Burpee Box Jumps (24/20) 30 KB Swings (53/35)...

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Friday

CrossFit 1Force - CrossfitA1: Low Incline Close Grip Bench Press 5,5,5,5 rest 30 secs (@ 42x1 tempo 4 x 4-6 reps)A2: DB Low Incline Prone Rows ( 4 x 8 reps)Metcon (AMRAP - Reps)8 EMOM Odd mins- 30 secs @ high effort on AB Even mins- 15/10 Pushups (can scale up to...

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Wednesday

CrossFit 1Force - CrossfitMetcon (No Measure)15 mins of the following: Uneven Carry x 50 ft per side Weighted Plank Hold x 45 secs TGU x 1 rep per side @ tough weight Weighted Bear Crawl Sled Drag x 50 ft @ tough weightUneven Carry 50ftWeighted Plank HoldMax weight...

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Tuesday

CrossFit 1Force - CrossfitA1: Back Squat (BS @5xx1 tempo 3,3,3,3 rest 30 secs)A1: Back Squat (BS @5xx1 tempo 3,3,3,3 rest 30 secs)A2: Weighted Pull-ups (Weighted Pullups 4 x 3-5 reps rest 60 secs)Metcon (AMRAP - Rounds and Reps)15 min amrap 3 rds of: 5 Pullups, 7 WB...

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Programming isn’t anything

It’s everything.