WOD

6/26/17

Driving Force CrossFit - CrossFitStrength Back Squat (5x5 Build )MetconMetcon (AMRAP - Rounds and Reps)PERFORMANCE 10min Amrap 12 KBS 70/53 35 D.U FITNESS 10min Amrap 12 KBS 53/35 35...

6/24/17

Driving Force CrossFit - DF BarbellWarm-up (No Measure)Snatch Test 1RM Clean and Jerk Test 1RM

6/24/17

Driving Force CrossFit - CrossFitDaniel (Time)For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about...

6/23/17

Driving Force CrossFit - CrossFitMetcon (Time)PERFORMANCE 5 RFT 10 POWER SNATCH 95/65 10 BOX JUMP OVERS 24/20 FITNESS 5RFT 10 POWER SNATCH 75/55 10 BOX JUMP OVERS...

6/22/17

Driving Force CrossFit - CrossFitIndecision is the thief of opportunityMetcon (AMRAP - Reps)Tabata (8 x :20 on/:10 off) Air Squats Sit-ups Push-ups Calorie RowScore is lowest rep number per...

6/22/17

Driving Force CrossFit - DF BarbellWarm-up (No Measure)A- Emom x 7 Power Clean x 2 rep @65% B- Split Jerk From Rack 5x3 @70% C- Single Arm DB Press 4x8 ea....

6/21/17

Driving Force CrossFit - CrossFitStrength Deadlift (Build to heavy 3 rep)MetconMetcon (AMRAP - Reps)7min Amrap Wallballs* (20/14#) *EMOM: 5 Deadlifts...

6/20/17

Driving Force CrossFit - CrossFit"Tough Times Never Last, But Tough People Do"GymnasticsWarm-up (No Measure)Handstand Practice/DrillsMetconMetcon (Time)For Time: 50 Box Jump Overs 24/20 800m Run 30 KB Swings (53/35) 25 Plate...

6/19/17

Driving Force CrossFit - CrossFitCAMP FINSHERSMetcon (AMRAP - Rounds and Reps)PERFOMANCE AMRAP 15 60 D.U 30 Calorie Row 15 Overhead Squats 115/75 FITNESS AMRAP 15: 30 D.U 30 Calorie Row 15 Overhead Squats...

6/17/17

Driving Force CrossFit - CrossFitMetcon (Time)“300%” Teams of 3: 100/70 Cal Row 100 Box Jump Overs (24/20″) 100 Power Snatch (75/55) 100 Toes-to-Bar 100 Power Snatch (75/55) 100 Box Jump Overs (24/20″) 100/70 Cal...

6/17/17

Driving Force CrossFit - DF BarbellWarm-up (No Measure)2. Snatch 60%/2 70%/2 75%/2 80%/1 85%/1 (90%/1)2 3. Clean & Jerk 60%/2+1 70%/2+1 75%/2+1 80%/1 85%/1 (90%/1)2 4. Front Squat 60%/2 70%/2 75%/2...

6/15/17

Driving Force CrossFit - DF BarbellWarm-up (No Measure)Full Snatch 10min Emom x 1 rep build each min Snatch Pull 4x3 @107% Back Ext....

6/16/17

Driving Force CrossFit - CrossFitMetcon (Time)PERFORMANCE 21-15-9: DB Hang Squat Cleans (50’s/35’s) Handstand Push-ups 600m Run FITNESS 21-15-9: DB Hang Squat Cleans (35’s/25’s) 42-30-18: Push-ups 600m...

6/15/17

Driving Force CrossFit - CrossFitHOLD STRONGMetcon (AMRAP - Rounds and Reps)AMRAP 15: 30 Calorie Row 20 DB Push Press (35’s/25’s) 10 Deadlifts...

6/14/17

Driving Force CrossFit - CrossFitWe carry inside us the wonders we seek outside usStrength Power Clean (Build to 1RM)10min to Find 1 rep max for the dayMetcon (AMRAP - Reps)PERFORMANCE AMRAP 4:00: 400m Run 15 Burpees Over Bar Max Power Cleans (135/95) Rest 4:00 AMRAP...

6/13/17

Driving Force CrossFit - CrossFit"When all you want to do is quit, find a way to keep moving forward. forward is always the right direction."Metcon (Time)PERFORMANCE 6 RFT 13 Thrusters 95/65 14 Pull Ups FITNESS 6RFT 13 Thrusters 75/55 14 Pull...

6/12/17

Driving Force CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)Teams of 2-3 25min Amrap 10 Reverse Lunges w/kb(70/53) 10 SDHP (70/53) 20 Lateral 2 Foot Hops Over KB 200m Run *Relay style athlete 2 can start as soon as athlete 1 starts...

6/10/17

Driving Force CrossFit - CrossFitWarm-up (No Measure)BOX IS CLOSED TODAY Due to The Boxlife Throwdown @Miami Dade Fair Expo Center We have 3 teams competing Come support your DFCF...

6/9/17

Driving Force CrossFit - CrossFitJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

6/8/17

Driving Force CrossFit - CrossFitRaces aren't run with your legs, they are run with your HEARTMetcon (Time)100 DU 50 Sit-ups 200m Run 80 DU 40 Sit-ups 200m Run 60 DU 30 Sit-ups 200m Run 40 DU 20 Sit-ups 200m Run 20 DU 10 Sit-ups 200m...

6/7/17

Driving Force CrossFit - CrossFitSTRENGTH IS NEVER A WEAKNESSStrength 3 POS. POWER SNATCH (FIND HEAVY)Building to a Heavy: 3-Position Power Snatch* *Pockes, Above the Knee, FloorMetcon (AMRAP - Reps)EMOMx 12: A) 40s Max Strict Pull-ups B) 40s Max Hollow Rocks C) 40s...

6/06/17

Driving Force CrossFit - CrossFitIt never gets easier, you just get betterMetcon (AMRAP - Rounds and Reps)PERFORMANCE AMRAP 4: 27 Hang Power Cleans(135/95) Comp-(155/105) 27 Wallballs (20/14#) 15 Burpees Rest 4:00 AMRAP 4: 21 Hang Power Cleans (135/95) Comp(155/105)...

6/5/17

Driving Force CrossFit - CrossFitALONE WE ARE STRONG...TOGETHER WE ARE STRONGERMetcon (AMRAP - Rounds and Reps)AMRAP 18: 18 Calorie Row or 200m Run 15 Box Jump Overs (24/20″) 12 Toes-to-Bar 9 DB Front Squats (50’s/35’s) *can also use kb'sDumbbells are an amazing...

6/3/17

Driving Force CrossFit - DF BarbellWarm-up (No Measure)Clean and Jerk 2 Cleans + 1 Jerk 1 set every 90sec for 10 sets Build each set Front Squat 60%/2 70%/2 75%/2 80%/2...

6/3/17

Driving Force CrossFit - CrossFitTHERE IS NO FINISH LINEMetcon (AMRAP - Reps)Teams of 3 * Teams divide evenly Part A- 12min Amrap 100m Sled Push 160/115 = 60 reps 45 Hang Power Snatch 95/65 Rest 4min Part B- 12min Amrap 60 HRPU 45 Power Cleans 155/105 *Score is...

6/2/17

Driving Force CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)Teams of 2 20min AMRAP 12/9 Cal Row 12 Thrusters 65/45 10 Bar Facing Burpees Alt each RoundOne of the many benefit of high intensity exercise is EPOC, or excess post-exercise oxygen consumption. This...

6/1/17

Driving Force CrossFit - DF BarbellWarm-up (No Measure)Snatch(full) 5 min emom x 3 reps 5min emom x 2 reps 5min emom x 1 rep Snatch Pull 4x4@100% Snatch Deadlift 4x2 @110% pause at Power...

5/31/17

Driving Force CrossFit - CrossFitWE ARE FAMILY WE ARE DRIVING FORCEMetcon (Time)3 RFT: 600m Run 16 Deadlifts (225/155) 60 Double-undersOut of the 10 recognized general physical skills, accuracy is probably the one least talked about. Although it is involved in just...

5/30/17

Driving Force CrossFit - CrossFitGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#

5/29/17

Driving Force CrossFit - CrossFit"ROGER THAT. SIR, THANK YOU"Murph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was...

5/27/17

Driving Force CrossFit - DF BarbellWarm-up (No Measure)1. Snatch 60%/2 65%/2 70%/2 (75%/2)2 2. Clean & Jerk 60%/2 65%/2 70%/2 (75%/2)2 3. Front Squat...

5/27/17

Driving Force CrossFit - CrossFitMetcon (AMRAP - Reps)0:00-10:00: 1 Mile Run Max Clean & Jerk (135/95) in remaining time 10:00-13:00: Rest 13:00-20:00: 800 Meter Run Max Power Snatch (115/80) in remaining time 20:00-23:00: Rest 23:00-27:00: 400 Meter Run Max Thrusters...

5/26/17

Driving Force CrossFit - CrossFitThe burden of never trying is heavier than the barbell will ever be.Metcon (Time)PERFORMANCE 4 RFT 50 D.U 18 Wallball 20/14 15 SDHP 70/53 12 Burpees FITNESS 4RFT 35 D.U 18 Wallball 20/14 15 SDHP 53/35 12 BurpeesAccessory WorkWarm-up...

5/25/17

Driving Force CrossFit - CrossFitBE THERE!Metcon (Time)With a partner alternate rds 6 RDS 200m Run 10 Burpees 4 RDS 400m Run 15 KBS 53/35 2RDS 600m Run 100' Walking...

5/25/17

Driving Force CrossFit - DF BarbellWarm-up (No Measure)Power Snatch 3x3 @65% Overhead Squat 4x3 @65% Power Clean 3x3 @65% Clean Pull 4x3...

5/24/17

Driving Force CrossFit - CrossFitContinuous effort, not strength or intelligence, is the key to unlocking our potential.Metcon (Time)PERFORMANCE 20 T2B 10 Thrusters 95/65 18 T2B 10 Thrusters 16 T2B 10 Thrusters 14 10... down to 2 10 FITNESS 20 K2Chest 10 Thrusters...

5/23/17

Driving Force CrossFit - CrossFitSuccess is not final, failure is not fatal: it is the courage to continue that counts Metcon (Time)PERFORMANCE AND FITNESS 750m Row THEN 3RDS 21 Deadlifts(@body weight) 21 Box Jumps 20' Then 750m RowMust be body weight for RX note...

5/22/17

Driving Force CrossFit - CrossFitPERSISTENCE CAN OVERCOME OBSTACLES THAT BRILLIANCE NEVER COULDMetcon (Time)PERFORMANCE 3 Rounds of “Cindy” 12 Clean & Jerks (135/95) 2 Rounds of “Cindy” 9 Clean & Jerks (135/95) 1 Round of “Cindy” 6 Clean & Jerks (135/95) FITNESS 3...

5/20/17

Driving Force CrossFit - CrossFitWarm-up (No Measure)Meet us @ vista view park 9:30am 4001 SW 142nd Ave Davie, FL 33330

5/18/17

Driving Force CrossFit - DF BarbellWarm-up (No Measure)Hang Snatch above knee 60%x4 65 x 4 70 x 4 75x3x3 Hang Clean above knee 60%x4 65 x 4 70 x 4 75x3x3 Front Squat 3x5....

5/19/17

Driving Force CrossFit - CrossFitMetcon (Time)PERFORMANCE FITNESS 100/80 Calorie Row 50 Power Snatches (75/55) 25 Over-the-Bar Burpees

5/19/17

Driving Force CrossFit - DFCF COMPWarm-up (No Measure)1. Snatch 65%/3 70%/3 75%/3 80%/3 85%/2 (90%/1)3 2. Clean & Jerk 65%/3 70%/3 75%/3 80%/3 85%/2 (90%/1)3 3. Back Squat 83%/3 86%/1 83%/3 88%/1...

5/18/17

Driving Force CrossFit - CrossFitYOU DON'T HAVE TO BE GREAT TO START BUT YOU HAVE TO START TO BE GREATMetcon (AMRAP - Rounds and Reps)– PERFORMANCE – FITNESS TEAMS OF 2 AMRAP 20: 200 Meter Run 28 Kettlebell Deadlifts (70’s/53’s) 4 Rope...

5/17/17

Driving Force CrossFit - CrossFitBE COMMITTED EVERY SINGLE DAYStrength Overhead Squat (Build to heavy 3 rep)MetconMetcon (AMRAP - Rounds)EMOMx12, Alternating: Min 1: 12 KB Front Rack Lunges (53’s/35’s) Min 2: 12 Deficit Pushups Min 3: 12 DB Box Step-ups (45’s/30’s)...

5/17/17

Driving Force CrossFit - DFCF COMPWarm-up (No Measure)1. Clean (Mid Thigh off Blocks or from Hang) 60%/4 65%/4 70%/4 (75%/3)3 2. Clean Pull (Mid Thigh off Blocks or from Hang) 80%/5 (85%/5)4 3. Front Squat 79%/5 85%/1 79%/5...

5/16/17

Driving Force CrossFit - CrossFitTHE HARDER THE CONFLICT, THE MORE GLORIOUS THE TRIUMPHHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12...

5/16/17

Driving Force CrossFit - DFCF COMPWarm-up (No Measure)EMOMx16: Odd: 15 Wallballs (20/14#) Even: 6 MU Scale = banded mu transitions on...

5/15/17

Driving Force CrossFit - DFCF COMPWarm-up (No Measure)1. Conditioning 3RFT: 10 Power Cleans (135/95) 10 Front Squats 10 Jerks 50 DU 2. Snatch (Mid-Thigh off Blocks or from Hang) 60%/4 65%/4 70%/4 (75%/3)3 3. Snatch Pull (Mid-Thigh off Blocks or from...

5/15/17

Driving Force CrossFit - CrossFitEXCUSES ARE THE NAILS USED TO BUILD A HOUSE OF FAILURETHE BIRTHDAY BOY Metcon (Time)PERFORMANCE 3 Rounds: 10 Power Cleans (135/95) 10 Front Squats 10 Push Jerks 50 Double Unders FITNESS 3 Rounds: 10 Power Cleans (115/80) 10 Front...

5/13/17

Driving Force CrossFit - DF BarbellWarm-up (No Measure)1. Snatch 65%/4 70%/4 75%/4 80%/3 (85%/3)2 2. Clean & Jerk 65%/3+1 70%/3+1 75%/3+1 80%/3+1 (85%/3+1)2 3. Back Squat 78%/4 83%/1 78%/4 86%/1 78%/4...