WOD

5/24/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)27-21-15-9 T2b *200m Run + 50ft Walking Lunge (holding kb's or wreckbag) after...

5/23/18

Driving Force CrossFit - CrossFitView Public WhiteboardChallenges are what make life interesting and overcoming them is what makes life meaningful.Metcon (AMRAP - Rounds and Reps)AMRAP 15: 15 Power Snatches (75/55) 30 Double Unders 15 Wallballs (20/14) 30 Double...

5/22/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)21-15-9: Deadlifts (225/155) 400 Meter...

5/21/18

Driving Force CrossFit - CrossFitView Public WhiteboardAttack Monday'sMetcon (Time)5 Rounds of "Cindy" 30 Overhead Squats (135/95) 1,000 Meter Rowone round of "Cindy" consists of 5 Pull-ups, 10 Push-ups, and 15 Air...

5/19/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 3 2K Row 100 Push Press 95/65 2K Row 100 Push Press 115/80 25min...

5/18/18

Driving Force CrossFit - CrossFitView Public WhiteboardStrength Front Squat (Build to heavy 3 rep)MetconMetcon (AMRAP - Rounds and Reps)9min Amrap 16 Deadlifts 95/65 12 Box Jumps 24/20 8 Thrusters...

5/17/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Teams of 2 20min Amrap 100/80 Cal Bike/Ski 80 T2B 200m Farmers Carry 70’s/53’s 20 Tire...

5/16/18

Driving Force CrossFit - CrossFitView Public WhiteboardHappy birthday Nat!!Metcon (Time)21-15-9 Cal Row Hang Squat Cleans 115/80 Burpees Over...

5/15/18

Driving Force CrossFit - CrossFitView Public WhiteboardHappy birthday Coach Carlos!Metcon (Time)Murph prep Every 10min for 30min (3 sets) 400m Run 20 Pull Ups 25 Push ups 30 Squats 200m Runnote all 3 sets score =...

5/14/18

Driving Force CrossFit - CrossFitView Public WhiteboardIt always seems impossible until it's done. Metcon (Time)10-9-8-7-6-5-4-3-2-1: Clean and Jerks (115/80) 30 Double Unders After Each...

5/12/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)No Wod today. Beach day to celebrate our 3 year anniversary. 10am Hollywood Beach near the Marriot...

5/11/18

Driving Force CrossFit - CrossFitView Public WhiteboardDay by day, what you do is who you become.Metcon (AMRAP - Reps)AMRAP 13: 50 Alternating Dumbbell Snatches (50/35) 40 Burpees 30 Toes to Bar 20 Handstand...

5/10/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Sit-Ups Rest 2 Minutes Between...

5/9/18

Driving Force CrossFit - CrossFitView Public WhiteboardStrength does not come from winning. your struggles develop your strengths. When you through hardships and decide not to surrender, that is strength. Weightlifting3 Pos clean + jerk (build to heavy)3 Postions...

5/8/18

Driving Force CrossFit - CrossFitView Public WhiteboardHAPPY BIRTHDAY KIKIKA!!Happy Birthday Alejandro Strength Deadlift (Build to heavy 3)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)...

5/7/18

Driving Force CrossFit - CrossFitView Public WhiteboardNever skip MondayMetcon (AMRAP - Reps)AMRAP 3: 100m Run 21 Lateral Barbell Burpees Max Overhead Squats (75/55) rest 3 minutesscore = number of squatsMetcon (AMRAP - Reps)AMRAP 3: 100m Run 18 Lateral Barbell...

5/5/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Teams of 3 20min Amrap 100/80 Cal Bike 75 Wallball 20/14 75 Power Cleans 135/95 50 Wallball 50 Power Cleans 155/105 25 Wallball 25 Power Clean...

5/4/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)AMRAP 20: 200 Meter Run 20/14 Calorie Row 2 Rounds of Strict "Cindy” "Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air...

5/3/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)AMRAP 5: Buy-In: 100 Double Unders 12 Deadlift (155/105) 12 Box Jump Overs (24/20) rest 5 minutes AMRAP 5: Buy-In: 100 Double Unders 8 Deadlift (185/135) 8 Box Jump Overs (24/20) rest 5...

5/2/18

Driving Force CrossFit - CrossFitView Public WhiteboardGIVE US YOUR BEST CAPTION (leave caption in notes on score)Strength Back Squat (3x8)70-75%MetconMetcon (AMRAP - Reps)AMRAP 7: 3 Goblet Squats 53/35 3 Toes to Bar 6 Goblet Squats 53/35 6 Toes to Bar 9 Goblet Squats...

5/1/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)5 RDS 1 Min Max Cal Row 1 Min Max Hang Power Cleans 135/95 1 Min Max Burpees over the Bar 1 Min...

4/30/18

Driving Force CrossFit - CrossFitView Public WhiteboardGet comfortable with uncomfortableMetcon (Time)1 Mile Run then 3 rds 25 Wallball 20/14 20 Pull ups then 400m runMurph prep wod today. If mile time is slower than 11min scale to...

4/28/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)3 Rounds: 800 Meter Run 21 Power Cleans...

4/27/18

Driving Force CrossFit - CrossFitView Public WhiteboardGymnasticsWarm-up (No Measure)Handstand Push Up Progressions - Holds - Negatives - KipMetconMetcon (Time)3 RFT 9 HSPU 12 Thrusters 115/80 15 C2B Rx+ Strict 2” deficit hspu Thrusters...

4/26/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 2 8 Rounds: 400 Meter Row 200 Meter Wreck Bag RunIn this partner workout, athletes will complete four rounds each, switching after full rounds are completed. For example, athlete 1 will...

4/25/18

Driving Force CrossFit - CrossFitView Public WhiteboardCongratulations to Coach Rob on his birth of his beautiful baby girl Nayeli Rose. Welcome to our DFCF familyStrength Hang Clean (3 Reps Emom x 5)Hang Squat cleansHang Clean (2 Reps emom x 5)hang squat cleansHang...

4/24/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)AMRAP 5: Buy-In: 600 Meter Run 12 Deadlifts (185/135) 12 Lateral Barbell Burpees rest 5 minutesMetcon (AMRAP - Rounds and Reps)AMRAP 5: Buy-In: 400 Meter Run 9 Deadlifts (225/155) 9...

4/23/18

Driving Force CrossFit - CrossFitView Public Whiteboard"You and yours vs me and mine"Metcon (AMRAP - Rounds and Reps)AMRAP 16: 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings...

4/21/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Coach Sammy Special 40 pull ups 50 bar facing burpees 60 deadlifts (185/135) 70 Dumbbell snatches 50/35 80 wall balls 70 DB snatches 60 deadlifts 50 bar facing burpees 40 pull ups Teams of...

4/20/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)AMRAP 18: 200m Sandbag Carry 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand Release...

4/18/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)1500 Meter Row 100 Double Unders 35 Calorie Bike 100 Double Unders 1500 Meter...

4/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters...

4/17/18

Driving Force CrossFit - CrossFitView Public WhiteboardThose who don't jump will never fly.Strength Snatch (Build to heavy)MetconMetcon (AMRAP - Reps)AMRAP 9: 2 Pull-ups 2 Power Snatches 115/80 4 Pull-ups 4 Power Snatches 115/80 6 Pull-ups 6 Power Snatches 1156/80 …...

4/16/18

Driving Force CrossFit - CrossFitView Public WhiteboardProud of our athletes competing this weekend. 3rd place finish in RX divison Team Brosesh8th place intermediate division Team Brown Liquor Metcon (Time)2 Rounds For Time: 400 Meter Run 26 Hand Release Push-ups 400...

4/14/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Teams of 2 7min Amrap 75/55 Cal Ski Max C&J 135/95 Rest 3min 7min Amrap 75/55 Cal Ski Max Power Snatch 115/80 Rest 3min 7min Amrap 75/55 Cal Ski Max Thrusters...

4/13/18

Driving Force CrossFit - CrossFitView Public WhiteboardSuccess is never owned it's rented, and the rent is due everyday. #PAYTHEMANMetcon (Time)1,000 Meter Row 30 Deadlifts (225/155) 50 Lateral Barbell...

4/12/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (No Measure)Teams of 4-5: AMRAP 25 (5 Minutes at Each Station): Sled Push Hand over Hand Sled Pull Calorie Ski Erg D-Ball or Sandbag Clean Wreckbag lungesno score today just hard...

4/11/18

Driving Force CrossFit - CrossFitView Public WhiteboardSquats are always the answerStrength Back Squat (build to heavy set of 5)MetconMetcon (AMRAP - Reps)Alternating On the Minute x 14 (7 Rounds): Odd – 14/10 Calorie Bike Even – :30 Seconds Max Medicine Ball Squat...

4/10/18

Driving Force CrossFit - CrossFitView Public WhiteboardReach for it. Push yourself as far as you can. Metcon (AMRAP - Reps)8min Amrap 800m Run 25 Burpees to Plate Max c2b pull ups - Rx+ Ring M.U rest 3min x 3 RDSScore = total...

4/9/18

Driving Force CrossFit - CrossFitView Public WhiteboardCongratulations to our athletes on completing the Tough Mudder SaturdayStrength Power Clean and Power Jerk (Build to heavy single)Power Clean and Power JerkMetconGrace (Time)For Time: 30 Clean and Jerks, 135# /...

4/7/18

Driving Force CrossFit - CrossFitView Public WhiteboardSuccess is never final, failure is never fatal. It's courage that counts. Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# /...

4/6/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Teams of 2 AMRAP 20: 60/45 Calorie Row/Ski 60 Burpees 60 Kettlebell Swings...

4/5/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)200 Meter Run 27 Wallballs (20/14) 27 Box Jumps (24/20) 200 Meter Run 21 Wallballs (20/14) 21 Box Jumps (24/20) 200 Meter Run 15 Wallballs (20/14) 15 Box Jumps (24/20) 200 Meter Run 9 Wallballs...

4/4/18

Driving Force CrossFit - CrossFitView Public WhiteboardPut in the work, it's that easyStrength Deadlift (Build to heavy 5)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double...

4/3/18

Driving Force CrossFit - CrossFitView Public WhiteboardLOVE OUR FAMILY, we are Driving ForceMetcon (AMRAP - Rounds and Reps)AMRAP 4: 21/15 Calorie Bike 21 Toes to Bar 15 Front Squats (115/80) rest 4 minutesMetcon (AMRAP - Rounds and Reps)AMRAP 4: 18/14 Calorie Bike 18...

4/2/18

Driving Force CrossFit - CrossFitView Public WhiteboardStrength Power Snatch (1 rep emom x10)Build each setMetconMetcon (AMRAP - Rounds)20min Emom Min 1- 10 Burpees Rx+ 15 Min 2- 3 Power Snatch @75% of heavy...

3/31/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 3 20 Ground to Overhead 135/95 40 Pull ups 150' Wreck bag lunge 20 burpee Box Jump Over 30/24 400m Wreck Bag Run 25 Deadlifts 135/95 400m Wreck Bag run 20 Deadlifts 400m Wreck Bag Run 10...

3/30/18

Driving Force CrossFit - CrossFitView Public Whiteboard Brothers, what we do in life echoes in eternity. Metcon (AMRAP - Rounds and Reps)AMRAP 15: 15 Power Snatches (95/65) 30 Wallballs (20/14) 60 Double...

3/29/18

Driving Force CrossFit - CrossFitView Public WhiteboardHang in there the weekend is comingMetcon (AMRAP - Reps)3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Burpees Rest...

3/28/18

Driving Force CrossFit - CrossFitView Public WhiteboardFIGHT LIKE HELLMetcon (AMRAP - Reps)Teams of 3: AMRAP 7: 50 Push Press (135/95) 50 Push Press (155/105) AMRAP Push Press (185/135) rest 3 minutes AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/135) AMRAP...