WOD

11/16/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Teams of 2 25min AMRAP 400m Run 100 Wallballs 20/14 10 Rope Climbs 75 Box Jumps 24"/20" 30 Devil's Press 50/35'sOne person working at a time. Run together. Rope Climb subs- 3x walk backs/...

11/15/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m easy run/3:00 bike Crossover symmetry YTW x 10-15 reps 1:00 shoulder stretch on wall :30 palms touching dead hang from bar Snatch Warm Up 5 GM 5 BS 5 Snatch Grip press 5 SG PPress 5...

11/14/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upMetconMetcon (AMRAP - Reps)20min (5 RDS) :30 on :30 off Ski/Row Cals Burpees Goblet Squats (hap) D.U1 RD = all 4 movements. Use first RD to establish reps per movement then goal is to hold that number for...

11/13/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconMetcon (Time)3RFT 20/15 Cal Bike 10 Hang Squat Cleans 95/65 Rx+ 135/95 Rest 5min 3RFT 20/15 Cal Bike 10 Squat Cleans 95/65 Rx+ 135/95 20min CapSubs- Row for bike if needed

11/12/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconMetcon (AMRAP - Reps)7min AMRAP 3-6-9-12-15-18..ect DB Push Press 35/25's Rx+ 50/35's Strict Pull Up Rest 3minSubs- Banded Strict pull ups/bar rows for strict pull upsMetcon (AMRAP - Reps)2:00...

11/11/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upHinshaw WU (No Measure)Hinshaw Warm Up Warming up – Hips and Lower body: high-knee karaoke, over the hurdle, knee to chest, figure four lunge. Warming up – Torso and Upper body: lunge with a torso twist,...

11/05/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)5:00 Foam Roll Crossover Symmetry Activation pick 3 3 x 6 Cat to Camel 8 Yoga push ups 6 Sumo squat to stand https://youtu.be/jbP4KAdtgqA Kipping Pull Up Progression 5-7 scap pull ups...

11/1/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Shoulder/ankle prep barbell warm up 5's 3-4 rds :30 bike/row 4 clean and jerk building from empty 6 lat box step ups 4 box jumpsMetconMetcon (AMRAP - Reps)Log 20.4 Reps HereCrossfit...

10/31/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upHinshaw WU (No Measure)Hinshaw Warm Up Warming up – Hips and Lower body: high-knee karaoke, over the hurdle, knee to chest, figure four lunge. Warming up – Torso and Upper body: lunge with a torso twist,...

10/30/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x :30 bike 10 pvc pass-throughs 10 banded side steps each direction 10 Ring Rows 5 push up to down dog 2-3:00 banded shoulder stretch Barbell warm up 5 gm 5 bs 5 er 5 sp 5 fs 5 dl...

10/29/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)20.3 Recovery 10min amrap :20 supinated bar hang 5 Thoracic rotations R/L 8 Cat to Camels 5 Bird Dogs R/L 2:00 easy Row WB warm up 5 DL 5 FS 5 THR 5 WBMetconMetcon (Time)FT: 1000m Row 50...

10/28/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)8-10min :30 plank 15 cal row 10 kB RDL 8 push up 3 deadlifts buildingMetconCrossfit Games Open 20.3 and 18.4 Masters (55+) (Time)21 deadlifts 185/125 lb 21 Push Press 95/65 lb 15...

10/25/19

Driving Force CrossFit - CrossFitView Public WhiteboardCrossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb...

10/24/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upHinshaw WU (No Measure)Hinshaw Warm Up Warming up – Hips and Lower body: high-knee karaoke, over the hurdle, knee to chest, figure four lunge. Warming up – Torso and Upper body: lunge with a torso twist,...

10/23/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 1:00 bike 8 DB sing arm high pulls ea. arm 10 alt reverse lunges holding db 15 hollow rocks 2-3:00 Shoulder opener stretch Emom movement review few reps each movementMetconMetcon...

10/22/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 3 x 8 OH Plate Scap Shrugs 5 Push Up to Downdog 50' Kb OH Carry Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Clean and jerk warm up 5 clean pull 5 hang power clean 5 ppress 5...

10/21/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3-5:00 easy bike 3 x 6 push ups 12 air squats 20 single unders 2:00-3:00 hip prep- spiderman lunge calves stretch 3 sets 5 kip swings + 1-3 t2b 3-5 thrustersMetconCrossfit Games Open...

10/18/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)5-10min bike/row 3 rds 5 push up to downdog 10 air squats 20 single undersCrossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 4 dumbbell...

10/17/19

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...

10/16/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 1:00 Row 8 Push up to downward dog 6 Single arm KB thrusters (ea. arm) 3-5:00 hip/ankle stretching 2x 30 single unders 2x 15 single leg single unders (ea. leg) 2 x 30 d.u w/ focus...

10/15/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-5m 400m Run 3::00 hip/ankle openers: - Spiderman lunge hold - Pigeon - Ankle stretch 5-10m 2 x Banded Lateral 1/4 squat march x 10 reps each direction 10 Glute bridge raises w/band 8...

10/14/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Via Comptrain: The Art & Science of Redos If you are planning hitting the Open workouts twice, here are a few things to keep in mind. Game Day Fridays Friday is game day. We make our...

10/12/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 3 3 RFT 45 Toes to Bar 45 Front Squats 115/75 400m Run (all 3 teammates together)

10/11/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)FNL 20.1Crossfit Games Open 20.1 (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutesCrossfit Games Open 20.1 Scaled (Ages...

10/10/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-15m 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...

10/9/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-10m 3:00 easy bike Joint flow: shoulder circles hip circles back twists elbow rotations wrist circles spiderman lunge child's pose 10-20m Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL...

10/8/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-15m 400m easy run 8min Amrap :10 Hollow Hold 8 Single arm KB Thruster (R) :30 Goblet Wall-Sit 8 Single arm Thruster (L) :30 Plank 15-20m 5:00 Hip/Ankle openers - spiderman lunge hold...

10/7/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-12m 10min AMRAP 10 Single Arm Russian KB Swings (R/L) 8 Yoga Push Ups 10 Scap Pull Ups 4 Turkish Get Ups (R/L) 12-17m D.U prep 2x 30 single unders 2 x 15 single leg single unders 2x...

10/5/19

Driving Force CrossFit - CrossFitView Public Whiteboard

10/4/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-10m Coach's Game 10-15m 10 slow controlled pvc pass-throughs 5 scap pull ups + 5 kip swings Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL 15-20m Complex review warm up 5 ppress 5 pj 5...

10/3/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-10mHinshaw WU (No Measure)Hinshaw Warm Up Warming up – Hips and Lower body: high-knee karaoke, over the hurdle, knee to chest, figure four lunge. Warming up – Torso and Upper body:...

10/2/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-12m 3:00 easy bike Joint flow: shoulder circles hip circles back twists elbow rotations wrist circles spiderman lunge child's pose 12-22m 3x 15 banded GM 8 single arm DB Press ea. arm...

10/1/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-5m 5::00 hip/ankle openers: - Spiderman lunge hold - Pigeon - Ankle stretch 5-10m 2 x Banded Lateral 1/4 squat march x 10 reps each direction 10 Glute bridge raises w/band Front rack...

9/30/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-10m 3:00 Easy Row 3x 10 Slow tempo air squats 8 Push Up to Downward Dog :30 side plank (each side) 10-15m Wallball review warm up 5 DL 5 FS 5 Thruster 5 WB 15-20m Wod Discussion/set up...

9/28/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Teams of 3 25min Amrap P1- 200m Run + 15 Wallball + 1 Rope Climb P2- Max Cal Row P3- Rest

9/27/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)PVC Game https://youtu.be/TBMSH-k_7As Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Power Clean/PJerk Review warm up 5 HP 5 HPC 5 PC 5 PP 5 PJStrength Metcon (Weight)10min Emom Odd- 5...

9/26/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 Bike 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...

9/25/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m Run Hinshaw Warm Up Warming up – Hips and Lower body: high-knee karaoke, over the hurdle, knee to chest, figure four lunge. Warming up – Torso and Upper body: lunge with a torso...

9/24/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m run 2:00 hip openers- spiderman lunge hold w/ twist 2 x Banded Lateral 1/4 squat march x 10 reps each direction 10 Glute bridge raises :30 side plank each sideStrength Back Squat...

9/23/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)500m easy row 3x 10 Plate halos (https://youtu.be/hGl741wWdpA) 6 DB high pulls ea,. arm 6 bottoms up kettlebell press ea. side 6 Push Up to Downward Dog :30 Plank hold Jump Rope warm up...

9/21/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 3 100/70 Cal Row 100 Box Jump Overs 24/20 100 Power Snatch 95/65 100 Pull Ups 100 Power Snatch 75/55 100 Box Jump Overs 24/20 100/70 Cal Row

9/20/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Plank Medball Soccer https://youtu.be/hMeIWWsVRqc Push Jerk warm up 7 press 7 push press 7 push jerkStrength Push Jerk (5x3 + :05 OH hold final rep):05 overhead hold on final rep....

9/19/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-15:00 3:00 row/bike or ski Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt...

9/18/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-12m 400m run 3 x 10 glute bridges 8 push up to downdog 6 hand to hand Russian KBS 12-20m Barbell warm up 5 gm 5 bs 5 er 5 sp 5 fs 5 dl Hang Power Clean review 20-30m strength 32-35m...

9/17/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2-3m shoulder/hips prep 5-14m 9min Emom min 1- 25' single DB WL (advanced OH) min 2- :30 lateral burpees over the DB min 3- 15-20 Wallball 15m-45m strength 45m-55m AccessoryStrength...

9/16/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-12m 1 x 3:00 Row/Bike 2:00 Locomotive drills (spiderman lunge/walk outs/down dog ect) 1:00- 5 scap pull ups- 5 small kip- 5 large kip- 5 t2b 12-14m 1 x :30 Side plank ea. side :30...

9/14/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Teams of 2 25min Amrap 400m banded run 50 Box Jumps 24"/20" 50 Hang Squat Cleans 95/65 Rx+ 115/75

9/13/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-10:00 3 x 10 OH plate scap shrugs 50' OH DBL KB carry 10 slow controlled pvc pass-throughs 12-15m strength work review 15m-25m strength 25-30m wod discussion 35m-50m wodStrength :...

9/12/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upHinshaw WU (No Measure)Hinshaw Warm Up Warming up – Hips and Lower body: high-knee karaoke, over the hurdle, knee to chest, figure four lunge. Warming up – Torso and Upper body: lunge with a torso twist,...

9/11/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 5:00 of catalyst warm up Barbell warm up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL wod discussion Primer: 2-4 reps of each movementMetconMetcon (Time)9/11 Tribute WOD For Time: 2001m Row or...