8/17/19

Driving Force CrossFit – CrossFitView Public WhiteboardMetcon (Time)Teams of 2 100 T2B 100 D.U 100 KBS 100 D.U 100 Cal Bike 100 D.U 100 Shoulder to Overhead 115/75 100 D.U

8/16/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-up ()Strength Deadlift (5×5)all sets 80-90% of heavy 5 from testingMetconMetcon (AMRAP – Reps)4 RDS 1:00 Max Strict Pull ups 1:00 Max Dips 1:00 Max Push Ups 1:00...

8/15/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-10m 300m Row 200m 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...

8/14/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-up ()Strength Metcon (Weight)5 sets every 2min Build to heavy 1 Squat clean + 3 Front SquatsMetconMetcon (AMRAP – Rounds and Reps)AMRAP 9 20 T2B 50′ DB OH Walking Lunge 50/35 (single arm) 20...

8/13/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)8min amrap 5 single arm ring row (ea. arm) 50′ single arm farmers (carry ea. arm) 10 plank push ups 5:00 Shoulder openers Double DB HCJ warm up 7 DB DL 7 DB HC 7 DB Press + 3...

8/12/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 easy bike 2-3x :30 hollow hold 20 lateral step overs 16 alternating curtsy squats https://youtu.be/xClhGjz7p0A 8 Thoracic rotations in squat Barbell WU 5 GM 5 BS 5 ER 5 SP 5...