WOD

7/16/18

Driving Force CrossFit - CrossFitView Public WhiteboardStrength Back Squat (5x3)All sets between 75%-85% Not looking for a 3RM today. Looking for 5 quality working setsFront Rack Lunge (3 x 12 reps (6 each Leg))Barbell taking from rack. Reverse lunge 12 reps 6/6 ea...

7/14/18

Driving Force CrossFit - STPView Public WhiteboardWarm-up (No Measure)1. Squat Clean On the Minute x 12 (3 Rounds): Minute 1: 3 Reps @ 70% Minute 2: 2 Reps @ 75% Minute 3: 1 Rep @ 80-86% Minute 4: Rest In the 12 min emom We are looking to establish great technique...

7/14/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)21 Overhead Squats (95/65) 200 Meter Run 21 Thrusters (95/65) 200 Meter Run 15 Overhead Squats (95/65) 200 Meter Run 15 Thrusters (95/65) 200 Meter Run 9 Overhead Squats (95/65) 200 Meter Run 9...

7/13/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) rest 4 minutes Rx+ 155/105 Looking for all athletes to get to the burpee box jump overs on each round. . If...

7/12/18

Driving Force CrossFit - CrossFitView Public Whiteboard“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is...

7/11/18

Driving Force CrossFit - CrossFitView Public Whiteboard The Sheriff Metcon (Time)200 Double Unders 1,500 Meter Row 100 Wallballs (20/14) 35/25 Calorie Assault...

7/10/18

Driving Force CrossFit - CrossFitView Public WhiteboardNothing you wear is more important than your smile. Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12...

7/9/18

Driving Force CrossFit - CrossFitView Public WhiteboardWe Don't Quit!Metcon (AMRAP - Reps)Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) rest 3 minutesscore = final bar reps onlyMetcon (AMRAP - Reps)50 Hang Squat...

7/7/18

Driving Force CrossFit - STPView Public WhiteboardWarm-up (No Measure)930am rowing seminar A. Row an easy to mid pace 200m We will be looking for any faults to go over on each athlete. B. learn and go over computer dashboard. Here we will learn about pacing, strokes...

7/7/18

Driving Force CrossFit - CrossFitView Public WhiteboardDaniel (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...

7/6/18

Driving Force CrossFit - CrossFitView Public WhiteboardStrength Overhead Squat (Build to Heavy 3 rep)MetconMetcon (Time)30-20-10 DB Snatch 50/35 Goblet Squat with DB...

7/5/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)For Time: 1500m Row 1 Mile Run Rest 3min 1000m Row 800m Run Rest 2min 500m Row 400m...

7/4/18

Driving Force CrossFit - CrossFitView Public WhiteboardTommy Mac (Time)For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Push Jerks, 115# / 75# 12 Burpees 12 Hang Squat Cleans, 115# / 75# 12 Burpees 12 Overhead...

7/3/18

Driving Force CrossFit - STPView Public WhiteboardFront Squat (Build to Max)Baseline testingWarm-up (No Measure)Sandbag Farmers carry...

7/3/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)5 Rounds: 1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s) 1 Minute Double Unders 1 Minute Calorie Bike 1 Minute...

7/2/18

Driving Force CrossFit - CrossFitView Public WhiteboardVan Damme (Time)For Time: 30 Snatches (135/95) 10 Ring Muscle-ups 30 Clean & Jerks (135/95) 10 Ring Muscle-ups 30 Thrusters (135/95) 10 Ring Muscle-upsWarm-up (No Measure)Alternate workout: 30 snatches 30 clean...

6/30/18

Driving Force CrossFit - CrossFitView Public WhiteboardKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# /...

6/29/18

Driving Force CrossFit - CrossFitView Public WhiteboardStrength Snatch (Build to heavy single )MetconMetcon (AMRAP - Reps)Battle of the classes Wod II 10mns AMRAP Partner 1: 30 double under 15 power snatch 75/55 Partner 2: Ski Erg for calories Partner 3: Rest Score:...

6/28/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)2000 Meter Row 90 Calorie Bike 1 Mile...

6/27/18

Driving Force CrossFit - CrossFitView Public WhiteboardTeam 9am Navy Squad (Hugh subbing in for Ricardo)Hugh aka Mr. lift all the weightsMetcon (Time)For Time: 50 Clean and Jerks (135/95) On the Minute – 5 Toes to BarStarting on the 0:00 and on every following minute,...

6/26/18

Driving Force CrossFit - CrossFitView Public WhiteboardHappy big 50th bday to PAPA GIO!Metcon (Time)21-15-9: Front Squat (135/95) Kettlebell Swings (70/53) 400 Meter...

6/26/18

Driving Force CrossFit - STPView Public WhiteboardWarm-up (No Measure)Front Squat 3@80 1@85 3@80 1@90 3@80 1@95 Back Rack Box Step Ups 20" 4x10 ea. Leg...

6/25/18

Driving Force CrossFit - CrossFitView Public WhiteboardTeam 5:30am Strength Deadlift (Build to heavy single for the day)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double...

6/23/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Papa Gio’s 50th Bday Wod Teams of 3 150 Cal Row 150 Power Snatch 95/65 150 Burpees 150 Kbs 53/44 150 wallball 150 Cal Row 30min...

6/23/18

Driving Force CrossFit - STPView Public WhiteboardMetcon (Weight)1. Snatch Primer 3 Muscle Snatches + 3 Overhead Squats 1 Set – 40%, 1 Set – 45%, 3 Sets – 50% 2. Snatch On the Minute x 12 Power Snatch + Hang Squat Snatch Minute 1: 60% Minute 2: 64% Minute 3: 68%...

6/22/18

Driving Force CrossFit - CrossFitView Public WhiteboardOut here grindinMetcon (AMRAP - Reps)3 RDS 1 min- Thrusters 95/65 1 min- Power Cleans 95/65 1 min- Box Jump Overs 24/20 1 min- Ski Cal 1 min- Restscore = total...

6/21/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 2 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter RunIn this sprint style workout, partners will alternate running a variety of distances, completing one full distance before moving to the...

6/20/18

Driving Force CrossFit - CrossFitView Public WhiteboardSLAY THE DRAGONMetcon (Time)3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double...

6/19/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)AMRAP 4: 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining Rx+ 135/95 rest 4 minutesScore = caloriesMetcon (AMRAP - Reps)AMRAP...

6/19/18

Driving Force CrossFit - STPView Public WhiteboardShoulder Press (5x5)Warm-up (No Measure)3 Sets Single Arm Kneeling DB Press x 8-12 reps ea. arm Strict Box Dips x 10-15 reps 3 Sets Rope Pulls Heavy as...

6/18/18

Driving Force CrossFit - CrossFitView Public WhiteboardHappiness doesn’t depend on any external conditions, it is governed by our mental attitude.Strength Back Squat (5x3)Build based on feel for today. All 5 sets above 70%MetconMetcon (Time)4 RFT 400m Run 50 Air...

6/16/18

Driving Force CrossFit - CrossFitView Public WhiteboardA dream doesn't become reality through magic; it takes sweat, determination and hard work. Metcon (AMRAP - Reps)Teams of 2 Every 7min x 5 rounds (35min) Rd 1- 40/30 Cal Bike/Row + 100 Wallballs 20/14 Rd 2- 40...

6/16/18

Driving Force CrossFit - STPView Public WhiteboardMetcon (Weight)Warm up Barbell wrap up Movement prep 10 sets build to a moderate to heavy weight Power clean Low hand squat clean Front squat Push jerk Mobility and...

6/15/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)PUMP FRIDAY 4 RDS 12 DB Bench (HAP) 12 Supinated Strict Pull Ups Then 4 RDS 12 DB Bent Over Row (two db's Hap) 12 Ring Rows Then 2min Amrap max Push Ups on Db'sNot for time for quality on 8...

6/14/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Teams of 3 20min Amrap P1- 10 wreckbag ground to shoulder + 100m wreckbag Run P2- Cal Row/Ski P3- Rest Score = total...

6/13/18

Driving Force CrossFit - CrossFitView Public WhiteboardWe're going to skate to one song and one song onlyStrength 3 POS. POWER SNATCH (Build to heavy)Building to a Heavy: 3-Position Power Snatch* *Pockes, Above the Knee, FloorWarm-up (No Measure)Technique option: 5...

6/12/18

Driving Force CrossFit - CrossFitView Public WhiteboardBring your friends and familyMetcon (Time)For time: 1 Round of "Kelly" 2 Rounds of "Helen" 1 Round of "Kelly" Kelly: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) Helen: 400m Run 21 Kettlebell Swings (53/35)...

6/12/28

Driving Force CrossFit - STPView Public WhiteboardWarm-up (No Measure)Front Squat 5 Reps @ 75% 1 Rep @ 80% 5 Reps @ 75% 1 Rep @ 85% 5 Reps @ 75% 1 Rep @ 90% Rest as needed between sets -DB Overhead Lunges - KB RowsWith the DB work today our focus is strengthening...

6/11/18

Driving Force CrossFit - CrossFitView Public WhiteboardJust another magic MondayMetcon (AMRAP - Rounds and Reps)AMRAP 15: 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95) Rx+ 155/105Rowing- Drive with legs then arms Deadlifts- Starting at the...

6/9/18

Driving Force CrossFit - STPView Public WhiteboardMetcon (Weight)WOD BRIEF + WARM UP :30SEC HAND STAND HOLD 10 SPIDERMAN :45SEC HAND STAND HOLD 10 AIR SQUATS :60SEC HAND STAND HOLD 5 PUSHUPS DOWNDOG MOBILITY + ACTIVATION BANDED WORK ANKLES + KNEES + GLUTES + HIPS...

6/9/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)In Teams of 3, For Time (30 Minute Cap): 60/40 Calorie Assault Bike 60 Box Jump Overs (24/20) 60 Power Cleans (155/105) 60 Toes to Bar 60 Push Jerks (155/105) 60 Box Jump Overs (24/20) 60/40 Calorie...

6/08/18

Driving Force CrossFit - CrossFitView Public WhiteboardStrength Front Squat (build to heavy 3 rep)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row Rest 5 Minutes Rx+ 155/105 Rx++ 185/135Metcon (AMRAP -...

6/7/18

Driving Force CrossFit - CrossFitView Public WhiteboardHappy Birthday to Mr. Alex El ViejoMetcon (Time)4 RFT 100' Walking Lunge 400m Run 25...

6/6/18

Driving Force CrossFit - CrossFitView Public WhiteboardHappy Birthday Coach GregMetcon (AMRAP - Rounds and Reps)Coach Greg’s bday wod Teams of 2 24min Amrap 6 Bench Press 205/135 6 Power Cleans 205/135 24 Double Unders Alt complete...

6/5/18

Driving Force CrossFit - CrossFitView Public Whiteboard "I'm living life right now man and this what I'mma do 'til it's over"Metcon (AMRAP - Rounds and Reps)AMRAP 18: 200 Meter Run 16/12 Calorie Row 12 Chest to Bar Pull-Ups 8 Alternating Dumbbell Snatches...

6/04/18

Driving Force CrossFit - CrossFitView Public WhiteboardDon’t forget to be AWESOMEStrength Squat Clean Thruster (Build to heavy)MetconMetcon (Time)21 Lateral Barbell Burpees 21 Power Cleans (135/95) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95) 9 Lateral...

6/2/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)"Triple tricep" Teams 3 10/8 Cal Ski 10 Push Press 115/80 10 Push Ups 18min Congo line...

6/1/18

Driving Force CrossFit - CrossFitView Public Whiteboard“Who runs the world? Girls!” Metcon (AMRAP - Rounds and Reps)In Teams of 3, AMRAP 25: 9/6 Calorie Bike 6 Burpees Over Wreck Bag 100 Meter Wreck Bag Runalternate...

5/31/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Weight)On the 2:00 x 7 Sets: 36 Double Unders 9 Toes to Bar 3 Power Cleans or Power Snatches Build each rdScore is final...

5/30/18

Driving Force CrossFit - CrossFitView Public WhiteboardSTRENGTH IN NUMBERSStrength Push Press (Build to heavy 5)MetconMetcon (Time)3 Rounds For Time: 30/21 Calorie Row 25 Wallballs (20/14) 20 Dumbbell Hang Clean and Jerks (10 R/10 L)...