12/14/19

Driving Force CrossFit – CrossFitView Public WhiteboardMetcon (Time)Teams of 3 4 RDS 75/60 Cal Bike 60 Box Jump Overs 45 Power Cleans 30 Shoulder to Overhead RD 1- 95/65 RD 2- 115/85 RD 3- 135/95 RD 4- 155/105 30min...

12/12/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 Bike 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...

12/11/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)5 x :30 on :30 off Row/Ski building intensity each set Hip/Ankle/shoulder prep WB Warm Up 5 DL 5 FS 5 PP 5 Thruster 5 WB Primer: 5 BFB 5 Cal 5 WBMetconMetcon (AMRAP – Rounds...

12/10/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2x 200m Run 10 Plate halos (https://youtu.be/hGl741wWdpA) 6 KB high pulls ea,. arm 6 Bottoms Up KB Strict Press ea. arm 5 Single Arm KBS :15 Side Plank R-side :15 side Plank L-side...

12/9/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 easy bike 5::00 hip/ankle openers: – Spiderman lunge hold – Pigeon – Ankle stretch 2 x Banded Lateral 1/4 squat march x 10 reps each direction 10 Glute...

12/6/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)25 Jump Jacks 4x Showtime (forward lunge with twist) 8x Side Lunges 20 Speed-skaters 5 to 1 Walkout to Push-up 30 arm circles forward 30 arm circles backward 3x towel wring-outs...