WOD

12/17/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 Bike 3 x 8 Single Arm DB Press (ea. arm) :15 Hang from bar 5 push up to downward dog 5 Close Grip OHS Barbell warm up 5 gm 5 bs 5 er 5 sp 5 ppress 5 pj 5 dl Movement Focus Kipping...

12/13/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Cardio Thursday 200m Run 200m 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...

12/11/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up : Warm-up (No Measure)400m run 3 x 10 Single Arm KB DL 5/5 5 tempo goblet squats :03 down :03 pause :20 Plank Barbell Warm Up 5GM 5 BS 5 ER 5 SP 5 FS 5 DL movement focus Deadlift wod prep 5 tuck jumps 5...

12/12/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Crossover Symmetry pick 3 Shoulder stretch 1:00 wrist 1:00 Hips 1:00 Barbell Warm up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Clean and jerk progression hhang clean hang clean clean jerk footwork...

12/10/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3min bike/row 3x 10 pvc pass throughs 5 ohs 5 push up to downward dog then crossover symmetry pick 3 Movement Focus Power Snatch Snatch warm up 10 SG Press 5 SG ppress 3 drop sn 3 ohs 5...

12/8/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m run 25 Jump Jacks 4x Showtime (forward lunge with twist) 8x Side Lunges 20 Speed-skaters 5 to 1 Walkout to Push-up 30 arm circles forward 30 arm circles backward 3x towel wring-outs...

12/7/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Friday Game: Medball tick tac toe Movement Focus Toes to Bar: https://youtu.be/_03pCKOv4l4 Kip drills w/ partner wod prep: 5 mb dl 5 mb fs 5 mb thruster 5 wallball 5 hrpuMetconMetcon...

12/7/18

Driving Force CrossFit - DFCF COMPWarm-up (No Measure)10min Emom 1 Squat Snatch 10min Emom 3 Front squats @70-75% 5 x 50m heavy sled...

12/6/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Cardio Thursday 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...

12/5/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 bike (1min legs only/1min arms only/1min both) 2x 10 KBS 5 Long Jumps into Squat 5 inch worms to push up Barbell warm up 5's Movement Focus TnG Power Clean -clean warm up 5 hh 5 hc...

12/4/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 3 x 10 Banded Squats holding 10lb plate in front 5 tuck jumps 20 plate hops AFAP rest :30 Movement Focus Front Squat https://youtu.be/m4ytaCJZpl0 Barbell warm up emphasis on fs...

12/3/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 1:00 row 10 KB DL 10 Band Pull aparts 5 Strict Toe to Bar Movement Focus DB Snatch https://youtu.be/9520DJiFmvE DB Hang Clean and Jerk https://youtu.be/uYuPE1WN5W0 5 DB DL 5 DB HP 5...

12/1/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m run 25 Jump Jacks 4x Showtime (forward lunge with twist) 8x Side Lunges 20 Speed-skaters 5 to 1 Walkout to Push-up 30 arm circles forward 30 arm circles backward 3x towel...

11/30/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Friday Game: PVC Game https://youtu.be/TBMSH-k_7As Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL 1:00 Shoulder stretch 1:00 calf stretch jump rope warm up: 2x :10 singles :10 doubles :30...

11/29/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Cardio Thursday 5min cap Dynamic Drills: Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High...

11/27/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 x 5 ring kip swings 5 behind the neck press w/ empty bar 15 russian kbs 50' side shuffle (ea. way) Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Movement Focus Hang Power Clean...

11/26/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 x 8 Single Arm DB Press (ea. arm) :15 Hang from bar 5 push up to downward dog 5 Close Grip OHS 1:00 lunge w/ elbows to floor (both sides) Movement Focus Wallball...

11/24/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)25 Jump Jacks 4x Showtime (forward lunge with twist) 8x Side Lunges 20 Speed-skaters 5 to 1 Walkout to Push-up 30 arm circles forward 30 arm circles backward 3x towel wring-outs...

11/23/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m 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 Kickers Skip for Height...

11/21/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 50' Single arm oh carry ea. arm (mod weight) 10 Push up to downward dog 5 single arm russian kbs (ea. arm) :20 Plank Barbell warm up 15 GM 10 BS 10 Stiff leg DL 10 DL Movement Focus:...

11/20/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)8min amrap 10 push up shoulder taps 10 banded pull-aparts 8 DB high pull ea. arm 5 strict toes to bar/leg raise Movement focus: Pull Ups Kipping Drills Wod Prep: 1:00 Row 5 Pull up 5...

11/19/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 1:00 bike 10 PVC Pass Throughs 1:00 Bike 10 PVC Pass Throughs in Squat 1:00 Bike 10 PVC Close Grip OHS (advanced single arm db ohs 5/5) Barbell Warm up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL...

11/17/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)25 Jump Jacks 4x Showtime (forward lunge with twist) 8x Side Lunges 20 Speed-skaters 5 to 1 Walkout to Push-up 30 arm circles forward 30 arm circles backward 3x towel wring-outs wod prep...

11/16/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upMetconWarm-up (No Measure)Friday Game: Team Junkyard Dog https://www.instagram.com/p/BpUT7KmgcJ4/?utm_source=ig_share_sheet&igshid=1793f1nty0lhc Crossover Symentry Pick 3 Snatch Barbell Warm Up 10 SG...

11/15/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Core Blast 15 hollow rocks 15 v-ups :15 hollow hold rest 1min x 3 :20 L side plank :20 R side plank :20 plank rest 1min x 3MetconMetcon (Calories)Teams of 2 Pick Your Machine (Coach has...

11/13

Driving Force CrossFit - EnduranceView Public WhiteboardWarm-up (No Measure)Bike 1 min on /1 min off X 10 Rds Reverse sled drag 5 Rds 1:00 on 2:00...

11/14/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 Bike Hip Band circuit 10 steps to left 10 steps to right 10 squats x 2 Wrist Stretch Hip/Ankle stretch Front Rack stretch on floor Barbell Warm Up 5's Movement Focus: Squat Clean...

11/13/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 Row 3 x 8 single arm DB RDL (ea. side) 30' DB Overhead carry (each side) 12 Band pull-aparts 2 x :20 Single unders :10 D.U :30 rest 1:00 Shoulder stretch on wall 1:00 Pigeon Pose...

11/12/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m 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 Kickers Skip for Height...

11/09/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Friday Game: Rush Hour https://youtu.be/X3IyjTAff4M Crossover Symmetry : Pick 3 1:00 Pigeon Pose ea. side 1:00 wrist 1:00 Child's Posed Barbell Warm Up: 5 BS 5 GM 5 ER 5 SP 5 FS 5 DL...

11/08/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconMetcon (AMRAP - Reps)Every 4 minutes, for 4 rounds: 3min of work, followed by 1min of rest Buy-in: 60 Double-Unders 16 Dumbbell Step-overs (24’, 20’) (35, 20lbs) Remaining time: Max Bar Facing...

11/07/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 150m row 10 light db press 10 db bent over rows 25' bear-crawl Shoulder stretching 2:00 Devil Press Warm UP 15 Banded GM 10 DB DL 5 Devil PressMetconMetcon (AMRAP - Reps)In a 10min...

11/6/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Row 4x :45 easy/ :15 hard 3x 10 Air Squats 10 Ring Rows 1:00 Shoulder stretch on wall barbell warm up 5 bs 5 er 5 sp 5 fs 5 dl 10 empty bar thrusters Have athlete's decide which...

11/5/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)Wodapalooza Week This week we will be doing the wza team qualifier workouts. Interested in seeing where you stack up? Grab yourself a team of 3 and sign up @ wodapalooza.comWarm-upWarm-up (No...

11/3/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 150m row 10 light db press 10 db bent over rows 25' bear-crawl Shoulder stretching 2:00 Movement focus Dumbbell Push PressMetconMetcon (Time)Teams of 2 90/75 Cal Row 60 Chest To Bar...

11/2/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Friday Game Moving tower https://youtu.be/AQcxgzuO3G8 3 x 10 strict pull ups 10 push ups 10 v-ups Movement Focus Rope Climb Wod prep bike :10 easy/:10 hard :10 easyMetconMetcon (2 Rounds...

11/1/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m 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 Kickers Skip for Height...

10/31/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardWarm-up (No Measure)A) Assault Bike 3 sets :60 moderate pace :30 easy pace :30 at fast pace 1:00 easy :60 moderate pace :30 easy pace :20 at fast pace 1:00 easy :60 moderate pace :30 easy pace :10 at fast pace...

10/31/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Row 5x :30 easy :30 Mod/hard stretch/mob: hips/ankles/wrist Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL movement focus: Hang Squat Clean https://youtu.be/TjTEOme9fvw 5 Hang Clean Pulls...

10/30/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)25 Jumping Jacks 3x 8 Single Arm DB Press (ea. arm) 8 Single Arm DB strict high pull (ea. Arm) 25' bear-crawl forward 25' bear-crawl reverse 1:00 Should stretch on wall :20-:30 Dead Hang...

10/29/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)10min 1:00 machine 10 inchworms 10 Banded GM :30 Plank hold Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Movement Focus Deadlift https://youtu.be/op9kVnSso6Q Wod Prep 5 light DL :15...

10/27/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 300m Row 3 x 10 Air Squats 5 walk outs w/Push Up 5 single arm ring rows (ea. arm) Movement Focus Wallball https://youtu.be/fpUD0mcFp_0 Wod prep 5 WB 5 Toe to Bar kips 5 Toe to...

10/26/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Friday Game Baby Shark Gymnastic Style https://www.instagram.com/p/Bo7lyPynk3D/?utm_source=ig_share_sheet&igshid=1avw945rnryy1 Crossover symmetry protocol 3 x 10 DB Strict Press...

10/25/18

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 Height...

10/24/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3x bike :45 easy/:15 hard Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Wall Shoulder stretch 1:00 wrists 1:00 spiderman lunge 1:00 each side Movement Focus Thruster - Clean Set Up -...

10/23/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardWarm-up (No Measure)A- Row 4 sets: 4x375m Rest 1:00 b/t reps Rest 3:00 b/t sets B- Five sets of: Power Clean + Clean + Jerk @ 70-75% Rest as needed C- 3 Sets: 10 Bar M.U 10 Strict Deficit HSPU 100' HS Walk 50'...

10/23/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)7min amrap 200m run 25' Banded steps (both ways) 10 single leg DB RDL's :20 single unders 1:00 calf stretch each side Movement Focus Double Unders - Consistent jump - Hand placement -...

10/22/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardWarm-up (No Measure)A. Six sets of: Halting Snatch Deadlift + Hang Snatch + Snatch @ 75-80% B. Back Squat 1x10 (Heavy) then 1 x 10 @90% 1 x 10...

10/22/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 25 Jump Jacks 4x Showtime (forward lunge with twist) 8x Side Lunges 20 Speed-skaters 5 to 1 Walkout to Push-up 30 arm circles forward 30 arm circles backward 3x towel wring-outs...

10/20/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 1:00 Shoulder stretch on wall Snatch BB Warm up 5 SG Press 5 SG PPress 5 OHS 5 Drop Snatch 5 SG DL Power Snatch - 5 snatch high pulls -5 muscle snatch -5 hang power snatch -5...