10/23/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 1:00 bike 8 DB sing arm high pulls ea. arm 10 alt reverse lunges holding db 15 hollow rocks 2-3:00 Shoulder opener stretch Emom movement review few reps each...

10/22/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 3 x 8 OH Plate Scap Shrugs 5 Push Up to Downdog 50′ Kb OH Carry Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Clean and jerk warm up 5 clean pull 5 hang power clean...

10/21/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3-5:00 easy bike 3 x 6 push ups 12 air squats 20 single unders 2:00-3:00 hip prep- spiderman lunge calves stretch 3 sets 5 kip swings + 1-3 t2b 3-5 thrustersMetconCrossfit Games...

10/18/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)5-10min bike/row 3 rds 5 push up to downdog 10 air squats 20 single undersCrossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)Complete as many rounds as possible in 20 minutes of: 4...

10/17/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)500m row 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...

10/16/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 1:00 Row 8 Push up to downward dog 6 Single arm KB thrusters (ea. arm) 3-5:00 hip/ankle stretching 2x 30 single unders 2x 15 single leg single unders (ea. leg) 2 x 30 d.u w/...