Driving Force CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

400m Run

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Quad Stretch

10 Ring Rows

10 Push Ups

1:00 calf stretch ea. side

Metcon

Metcon (Time)

Hero Wod

“Wade”

For Time

1200m Run

4 Rds

12 strict pull-ups

9 strict dips

6 strict handstand push ups

then

1200m Run

*wear a 20/14lb vest if you have one.

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
1200m run = 800m + 400m

Scaled option:

For time:

Run 800 meters

Then, 4 rounds of:

12 assisted pull-ups

9 knee push-ups

6 assisted dips

Then, run 800 meters