9/24/18

Driving Force CrossFit – DFCF COMP View Public Whiteboard Warm-up (No Measure) A) Squat Clean 6-5-4-3-2-1 add weight each set :20 rest btw Rest 3min after final single. Then repeat B) Clean Hang Pull Below Knee 4×3 @90-100% C) Front Squat 6×3 heavy D)...

9/24/18

Driving Force CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 1:00 Legs only 1:00 Arms only 1:00 Both 3 x :20 hanging L-Sit 10 alt Shoulder taps in push up position 5-10 Strict Dips + :05 lock out hold on last rep Metcon Metcon (Time)...

9/22/18

Driving Force CrossFit – STP View Public Whiteboard Tia Complex (Every 2min for 4 rds) 7 Thrusters + 6 Push Press + 5 Hang Squat...

9/22/18

Driving Force CrossFit – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 Alt Complete Rounds 12 Rounds (4 each) 9 Burpee Box Jump Overs 30″/24″ 7 C2B Pull Ups Then Alt Complete Rounds 12 Rounds (4 each) 12/9 Cal Bike 10 Thrusters 95/65 35min...

9/21/18

Driving Force CrossFit – DFCF COMP View Public Whiteboard Warm-up (No Measure) A) Snatch Waves 3x 60%/65%/70%/75%/77%/80%/85%/90% B) Paused Snatch Pull 4×1 pause :05 off floor + :05 right above knee + :05 high thigh C) Every 3 minutes, for 15 minutes (5...