WOD

10/20/17

Driving Force CrossFit - CrossFitPARTY TIME!Metcon (Time)COMP/PERFORMANCE 4 Rounds: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95) FITNESS 4 Rounds: 21 Deadlifts (95/65) 15 Box Jump Overs (24/20) 9 Push Jerks...

10/19/17

Driving Force CrossFit - CrossFitDON'T FORGET ABOUT OUR HALLOWEEN COSTUME PARTY THIS FRIDAY..HOPE TO SEE ALL OF YOU GUYS THEREMetcon (AMRAP - Reps)AMRAP 15: Teams of 2: 3 Wall Balls (20/14) 3 Kettlebell Swings (53/35) 3 Calorie Row Next round is 6’s, then 9’s, etc…...

10/18/17

Driving Force CrossFit - CrossFitStrength Squat Clean (BUILD TO HEAVY)MetconMetcon (Time)COMP 2 RDS 400M RUN 21/15 CAL BIKE 12 SQUAT CLEANS 155/105 PERFORMANCE 2 RDS 400M RUN 21/15 CAL BIKE 12 SQUAT CLEANS 115/75 FITNESS 2 RDS 400M RUN 21/15 CAL BIKE 12 SQUAT CLEANS...

10/17/17

Driving Force CrossFit - CrossFitMetcon (AMRAP - Reps)COMP/PERFORMANCE AMRAP 4: 27/20 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP 4: 15/10 Calorie Row 15 Burpees 15 Pull-ups...

10/16/17

Driving Force CrossFit - CrossFitHappy belated birthday Sandra! Strength Power Snatch (Build to Single)MetconIsabel (Time)For Time: 30 Snatches, 135# /...

10/14/17

Driving Force CrossFit - CrossFitYour workouts aren't painful. What you are experiencing is just discomfort and you can handle high levels of discomfort for very long periods of time.Quadzillathon (Time)3k/2.5k Ski 5k/4k Bike 3k/2.5k Row 5k...

10/13/17

Driving Force CrossFit - CrossFitSATURDAY....AMERICA!Metcon (Time)COMP/PERFORMANCE 3 Rounds: 75 Double-Unders 50 Air Squats 15 Power Cleans (135/95) FITNESS 3 Rounds: 150 Single Unders 50 Air Squats 15 Power Cleans...

10/12/17

Driving Force CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)15min Amrap 200m Run 2 Rope ClimbsToday’s workout is dedicated to improving technique and efficiency on the rope climb. It is very common for the workouts we do, such as “Glen”, to be of a longer time...

10/12/17

Driving Force CrossFit - CrossFitMetcon (AMRAP - Reps)COMP AMRAP 3 21 Overhead Squats (95/65) 21 Burpee Over the Erg Max Calorie Row Rest 3:00 AMRAP 3 18 Overhead Squats (115/80) 18 Burpee Over the Erg Max Calorie Row Rest 3:00 AMRAP 3 15 Overhead Squats (135/95) 15...

10/10/17

Driving Force CrossFit - CrossFitStrength Deadlift (Build to heavy 5)MetconMetcon (AMRAP - Reps)COMP Teams of 3: On the Minute x 12 (4 Rounds) 10 Deadlifts (225/155) 15 GHD Sit Ups Max Calorie Bike PERFORMANCE Teams of 3: On the Minute x 12 (4 Rounds) 10 Deadlifts...

10/9/17

Driving Force CrossFit - CrossFitHappy belated birthday Josh... #paythemanFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest1MIN...

10/7/17

Driving Force CrossFit - CrossFitMetcon (Time)800 Meter Run 6 Rounds “The Chief” 400 Meter Run 4 Rounds “The Chief” 200 Meter Run 2 Rounds “The Chief” Barbell: (135/95) “The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air...

10/6/17

Driving Force CrossFit - CrossFit"You see, in their last moments people show you they really are." Metcon (AMRAP - Rounds and Reps)Teams of 2 AMRAP 20: 10/8 Calorie Bike 12 Calorie Row 9 Pull-ups Partners complete full rounds before...

10/5/17

Driving Force CrossFit - CrossFitStrength Back Squat (5-5-5)MetconMetcon (Time)2 Rounds: 400 Meter Run 30 Thrusters (65/45)

10/4/17

Driving Force CrossFit - CrossFitAlways remember to have funMetcon (AMRAP - Rounds and Reps)COMP/PERFORMANCE AMRAP 15: 15 Toes to Bar 12 Dumbbell Reverse Lunges (50/35) 9 Dumbbell Clean and Jerks (50/35) FITNESS AMRAP 15: 15 Toes to Bar 12 Dumbbell Reverse Lunges...

10/3/17

Driving Force CrossFit - CrossFitYou will find out how bad you want itMetcon (Time)50/35 Calorie Bike 100 Double Unders 800 Meter Medball Run (20/14) 100 Double Unders 50/35 Calorie...

10/2/17

Driving Force CrossFit - CrossFitHAPPY BIRTHDAY JENNI!Hang Power Clean (Build to heavy 3 rep)Metcon (Time)COMP 3 Rounds: 30 Hang Power Cleans (115/80) 30 Wall Balls (20/14) 30/21 Calorie Row PERFORMANCE 3 Rounds: 30 Hang Power Cleans (95/65) 30 Wall Balls (20/14)...

9/30/17

Driving Force CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)Coach Sammy's belated birthday wod Teams of 3 28min Amrap 28 Cal Ski/Row 28 Toes to Bar 28 Cal Bike 28 Power Cleans Rx+ 205/140 Rx...

9/29/17

Driving Force CrossFit - CrossFitBig Happy Birthday to this guy right here...HAPPY BDAY LUIS!Metcon (Time)COMP(RX+) 3 Rounds: 500 Meter Row 12 Deadlifts (275/185) 21 Box Jumps (30/24) PERFORMANCE(RX) 3 Rounds: 500 Meter Row 12 Deadlifts (205/145) 15 Box Jumps (30/24)...

9/28

Driving Force CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)Teams of 2 Performance AMRAP 20 4 Strict Pull-ups 8 Push-ups /comp- 4 hspu 12 Kettlebell Swings (70/53) Fitness AMRAP 20 4 Strict Pull-ups 8 Push-ups 12 Kettlebell Swings (53/35)Athletes will complete a...

9/27/17

Driving Force CrossFit - CrossFitLuke: "I can't believe it" Yoda: "That is why you fail"Push Press (Heavy 5)Push Press (Heavy 4)Push Press (Heavy 3)Push Press (Heavy 2)Push Press (Heavy 1)Metcon (AMRAP - Reps)COMP(rx+) On the 3:00 x 4 Rounds 20/15 Calorie Row 15...

9/26/17

Driving Force CrossFit - CrossFitHAPPY 51st BIRTHDAY ELENA! aka- the engine/cardio killerMetcon (Time)Performance 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Squat Cleans (115/80) Fitness 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Squat Cleans...

squats/legs

Driving Force CrossFit - STPWarm-up (No Measure)Back squat 2 Rds 7 reps@70 5 reps @75 3 reps @80 Front Rack Walking Lunge 4x12 steps build each set KB RDL's...

9/25/17

Driving Force CrossFit - CrossFitTo begin, beginMetcon (AMRAP - Rounds and Reps)COMP (RX+) AMRAP 18: 18 Calorie Assault Bike 15 Wall Balls (20/14) 12 Dumbbell Snatches (70/50) 9 Toes to Bar PERFORMANCE AND FITNESS (RX) AMRAP 18: 12 Calorie Bike/Row 15 Wall Balls...

9/23/17

Driving Force CrossFit - CrossFitCAMARADERIE Metcon (Time)Teams of 3 100 Cal Row/Bike/Ski 150 Overhead Squats 45/35 100 Cal Row/Bike/Ski 150 Thrusters 45/35 100 Cal Row/Bike/Ski 150 Front Squats 45/35*team must use all three Row/Bike or Ski order is up to...

9/22/17

Driving Force CrossFit - CrossFitPower Clean (Build to heavy single)Metcon (Time)Performance 21 Lateral Barbell Burpees 21 Power Cleans 135/95 21 Lateral Barbell Burpees Fitness 21 Lateral Barbell Burpees 21 Power Cleans 115/80 21 Lateral Barbell...

9/21/17

Driving Force CrossFit - CrossFitMetcon (Time)PERFORMANCE 1 Mile Run 21 Kettlebell Swings (70/53) 21 Goblet Squats (70/53) 800 Meter Run 15Kettlebell Swings (70/53) 15 Goblet Squats (70/53) 400 Meter Run 9 Kettlebell Swings (70/53) 9 Goblet Squats (70/53) Fitness 1...

9/20/17

Driving Force CrossFit - CrossFitWe know what we are, but know not what we may be. Front Squat w/3 sec pause (Build to single)Front Squat (Heavy Single)Metcon (AMRAP - Reps)AMRAP 8 10 TOES TO BAR 30...

snatch and abs

Driving Force CrossFit - STPWarm-up (No Measure)8min emom Hang Power Snatch + Power snatch @70% drop from top Overhead squat 5x2 @75-80% :03 pause each rep Core...

9/19/17

Driving Force CrossFit - CrossFitBelieve you can and you're halfway there. Metcon (AMRAP - Reps)Performance AMRAP 4: 3 rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) then Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 2 rounds:...

9/18/17

Driving Force CrossFit - CrossFitWelcome to the GRINDMetcon (AMRAP - Reps)PERFORMANCE AMRAP 15: 55 Power Snatches (95/65) 55 Pull-Ups 55 Calorie Row 55 Handstand Push-ups FITNESS AMRAP 15: 55 Power Snatches (95/65) 55 Pull-Ups 55 Calorie Row 55 Dumbbell Push Press...

9/16/17

Driving Force CrossFit - CrossFit"Let your dreams stay big and your worries stay small"Metcon (Time)Teams of 2 10-1 Hang Power Clean 115/80 Rx+ 155/105 Bar Facing BurpeesTeammate 1 does 10 and 10 then teammate 2 does 10 and...

9/15/17

Driving Force CrossFit - CrossFitMetcon (AMRAP - Reps)PERFORMANCE 7min Amrap Squat Clean and Jerk 225/155 FITNESS 7min Amrap Squat Clean and Jerk 165/115Any Jerk style Pick a weight with goal of 15-30repsWarm-up (No Measure)Cash out: Sled...

9/14/17

Driving Force CrossFit - CrossFitMetcon (Time)21-15-9 Pull Ups KBS 53/35 Box Jumps 24/20 200m Run after eaxh Rd

9/13/17

Driving Force CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)20min Amrap 30 Wallball 20/14 20 Toes To Bar 25/18 Cal Row

9/7/17

Driving Force CrossFit - CrossFitLove yourself. It is important to stay positive because beauty comes from the inside out. Metcon (Time)Teams of 2 3K Row 200 Double Unders 1 Mile...

9/6/17

Driving Force CrossFit - CrossFitPerseverance is not a long race; it is many short races one after the other. Metcon (AMRAP - Reps)PERFORMANCE AMRAP 5: 50 Wall Ball Buy-In 12 Deadlifts (185/135) 12 Bar Facing Burpees Rest 5:00 AMRAP 5: 35 Wall Ball Buy-In 9 Deadlifts...

9/05/17

Driving Force CrossFit - CrossFitAthlete of the Month EdwineMetcon (Time)7 Rounds, On the 3:00: 400 Meter Run 12 Toes to Barslowest split time is...

9/4/17

Driving Force CrossFit - CrossFitMetcon (AMRAP - Reps)Teams of 3: AMRAP 25: 150/100 Calorie Row 100 Power Cleans (135/95) 150/100 Calorie Row 80 Push Jerks (135/95) 150/100 Calorie Row 60 Front Squats (135/95) 150/100 Calorie Row 40 Clusters...

9/2/17

Driving Force CrossFit - CrossFitSuccess is the sum of small efforts - repeated day in and day out. Barbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each...

9/1/17

Driving Force CrossFit - CrossFitMetcon (Time)PERFORMANCE 800 Meter Run 30/21 Calorie Row 25 Burpees 20 Clusters (115/80) FITNESS 800 Meter Run 30/21 Calorie Row 25 Burpees 20 Clusters (95/65)Cluster = squat clean...

8/31/17

Driving Force CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)PERFORMANCE AMRAP 15: 60 Double Unders 150’ Walking Lunge 15 Deadlifts (185/135) FITNESS AMRAP 15: 60 Double Unders 150’ Walking Lunge 15 Deadlifts...

8/30/17

Driving Force CrossFit - CrossFitPain and pleasure, like light and darkness, succeed each other. Metcon (AMRAP - Reps)“Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-ups Athlete moves directly from Bench Press to Pull-ups. Rest 3:00 between...

8/29/17

Driving Force CrossFit - CrossFitMetcon (AMRAP - Reps)PERORMANCE AMRAP 4 400 Meter Run 20/15 Cal Row Max Power Snatches (75/55) rest 4 minutes AMRAP 4 400 Meter Run 15/10 Cal Row Max Power Snatches (95/65) rest 4 minutes AMRAP 4 400 Meter Run 10/7 Cal Row Max Power...

8/28/17

Driving Force CrossFit - CrossFitExcellence is the gradual result of always striving to do betterMetcon (AMRAP - Rounds and Reps)PERFORMANCE AMRAP 18: 30 Thrusters (95/65) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar FITNESS AMRAP 18: 30 Thrusters (75/55) 30...

8/26/17

Driving Force CrossFit - CrossFitMetcon (Time)400 Meter Run, 50 Wallballs (20/14) 400 Meter Run, 35 Deadlifts (135/95) 400 Meter Run, 20 Burpee Box Jump Overs (24/20) 400 Meter Run, 35 Deadlifts (135/95) 400 Meter Run, 50 Wallballs...

8/25/17

Driving Force CrossFit - CrossFitTuesdays 6:30pm and Saturdays 9:30am

8/25/17

Driving Force CrossFit - CrossFitTuesdays 6:30pm and Saturdays 9:30amMetcon (Time)PERFORMANCE For Time: 12-9-6 Burpee Chest to Bar Pull-ups Power Snatch (115/80) Overhead Squats (115/80) FITNESS For Time: 15-12-9 Burpees Pull-ups Power Snatch...

8/24/17

Driving Force CrossFit - CrossFitSuccess is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to...

8/23/17

Driving Force CrossFit - CrossFitMotivation is what gets you started. Habit is what keeps you going. Metcon (AMRAP - Reps)PERFORMANCE AMRAP 5 50/35 Calorie Row AMRAP Macho Man (135/95) rest 5:00 AMRAP 5 35/25 Calorie Row AMRAP Macho Man (155/105) rest 5:00 AMRAP 5...