WOD

Crossfit Thursday

CrossFit 1Force - CrossfitMetcon (Time)3 rds 30 WB (20/14) 30 DB Alternating PS (50/35) *can scale up here! + Finisher: Run Work 30 secs @ 80-85% effort 30 secs walk/rest x 10-20 minsFront Squat + Jerk (3 + 2; 2 + 1)A. FS + Jerk 3 + 2 reps for 3 sets @ 50-60%; 2 + 1...

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Crossfit Wednesday

CrossFit 1Force - CrossfitDeadlift (6)A. DL 4 x 6 (not tng) @ 65-75% *reset every rep! B. Weighted Hip Thrusts 2 x 15 repsMetcon (Time)3 rds 21 T2B 200 ft Odd Object Carry @ tough weight 21 Box Jumps (24/20) *step down + Finisher Work: Strict Hspu 3 x amrap (-2) rest...

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Crossfit Tuesday

CrossFit 1Force - Crossfit1-arm Farmer's Carry (75 ft per side)12 EMOM Min 1- 1-arm Farmers Walk x 75 ft per side Min 2- DB Bentover Rear Delt Flyes x 8-10 reps Min 3- Plank Hold See Saws w/sliders x 6-12 repsMetcon (5 Rounds for time)Partner Workout 5 sets of a: 500m...

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Metcon Monday

CrossFit 1Force - CrossfitMetcon (Time)4 min amrap 2 rds of: 3/2 Strict Pullups 6 Pushups 9 Air Squats 12 DU then: Amrap C+J (95/68) *can scale up to (115/83) Rest 2 mins after each amrap *ONCE YOU HIT 60 REPS, WORKOUT IS OVER!Metcon (Time)4 min amrap 2 rds of: 3/2...

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Benchmark

CrossFit 1Force - CrossfitCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft....

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Endurance

CrossFit 1Force - CrossFit EnduranceMetcon (Time)Partner Alternating Rounds 18 mins 100 foot sled push 10 wall balls 5 odd object over shoulder Rest 3 mins then Partner 400m odd object carry Partner 400m farmers carry Time minus 3...

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Programming isn’t anything

It’s everything.