4/26/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 8 Single DB bent over rows ea. arm 5 Push up to downward dog :15 r-side plank :15 l-side plankStrength Warm-up (No Measure)5 sets 10 DB Bench Press 10 Strict Pull Ups Rest 1:30...

4/25/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 easy bike 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...

4/24/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1:00 banded front rack stretch from rig each side 1:00 wrist stretch/rotations Clean Technique Warm-Up (5 reps of each, three times through the complex with barbell) Clean-Grip RDL...

4/23/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 200m Run :20 dead hang from bar 7-10 ring rows w/ pause chest to rings then 3 sets partner kip drill 5 reps each. set 1- small kip shoulders only set 2- larger kip adding lower...

4/22/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3x :30 Row 10 tempo air squats holding 10lb plate out in front 10 alt jumping lunges Barbell Warm up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Build to starting weight in sets of 2 After...

4/19/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Crossover Symmetry YTW 3 x 10 reps Empty bar 10 Press 5 Push Press 5 push jerk Complex review. After strength wod prep: 5 MB DL 5 MB Squats 5 WB 5 kip swings + 3 t2b/k2c 4 box...