WOD

Wednesday Crossfit

CrossFit 1Force - CrossfitClose Grip Bench Press (3)A.1 Tall Kneeling Medball Chest pass to Partner 2-3 sets x 5 throws each person (light) A.2 Palms up Banded Pull Aparts 2-3 sets x 10-12 reps B.1 Close Grip Bench Press 6,3,6,3 reps (Make sure 2nd set of 6/3 is...

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Tuesday Crossfit

CrossFit 1Force - CrossfitClean Grip RDL (5-6)A.1 Double DB/KB Toes Elevated RDL 2 x 6-8 reps @ 4xx1 tempo (moderate) A.2 Plank Hold See Saws 2 x 10-12 reps B.1 Clean Grip RDL tempo 4 x 5-6 reps @4xx1 tempo (moderate) B.2 Full Cans 4 x 8-10 repsFull Cans (8-10)*Use...

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Crossfit Monday

CrossFit 1Force - CrossfitFront Squat (1)A. FS up to a fast single in 8 mins (off the rack)Metcon (AMRAP - Rounds and Reps)25 min amrap 50 Abmat Situps 40 Box Jumps (24/20) *step down 30 Front Rack Reverse Lunge Steps (75-95/53-63) 20 PP 100m Double DB/KB Farmers Walk...

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Saturday Crossfit

CrossFit 1Force - CrossfitMetcon (AMRAP - Rounds and Reps)Partner Workout 28 min amrap 200m Partner Banded Run 40 1-arm Hang DB Alternating PS @ tough weight 100m Double DB/KB Farmers Walk @ tough weight (Alternate every 50m) 40 Up n Over Box Jumps (24/20) 40 KB...

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Crossfit Friday

CrossFit 1Force - CrossfitBench Press (4)A.1 1-arm Plank Hold 2 x 10-20 secs per side A.2 DB Chest Flyes 2 x 5-7 reps @ 5xx1 tempo (light) B.1 Bench Press 10,8,6,4 reps (build by feel) B.2 DB Zottman Curls 4 x 6-8 reps @ 4xx1 tempoDB Zottman Curls (6-8)Metcon (No...

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Thursday Crossfit

CrossFit 1Force - CrossfitBack Rack Walking Lunge Steps (5-6 reps per side)A.1 Goblet Tall Kneeling Getups 2 x 6-8 reps per side (moderate) A.2 Ring Rows w/pause @ chest 2 x 8-10 reps B.1 Back Rack Walking Lunge Steps 4 x 5-6 reps per side B.2 Weighted Pullups up to a...

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Programming isn’t anything

It’s everything.