WOD

5/20/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)TESTING WEEK We will be testing workouts on: Monday/Wednesday/Thursday/Friday It will be important to record your results(scores) on these as we will be retesting them in 6 wks. Testing and...

5/18/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)No Classes Today. Beach day @ hollywood beach

5/17/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-10:00 7min Amrap 20 Mountain Climbers 10 Single arm Db press ea. arm 5 single arm ring row (ea. arm) 5 inch worms w/ push up 10:00-15:00 Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5...

5/16/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 easy bike 400m easy 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...

5/15/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-5:00 3 x :30 air squats :30 single unders :30 rest 5:00-15:00 Clean Technique Warm-Up (5 reps of each, three times through the complex with barbell) Clean-Grip RDL Clean Pull from...

5/14/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-10:00 3x 10 pvc pass throughs 10 single arm db strict high pulls (ea. arm) 5 push up to downward dog 10:00-15:00 DB Snatch warm up each arm 5 DB DL 5 DB HP with legs 5 DB Press 5 DB...

5/13/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-10:00 3 x :30 Bike 10 alternating lunges 10 Banded squats :15 plank on forearms 1:00 ankle stretch (kb on top of knee pushing stretch) 12:00-17:00 Back Squat warm up 5 empty bar...

5/11/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 RDS 1min each 3 stations 1 teammate each station 1- easy bike 2- with light DB : 4 DL 4 push press 4 burpee 3- 1-5 strict pull (ring row) + 5 push up to downward dogMetconMetcon...

5/10/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-10:00 3x 10 single arm sumo DL w/ Kb (ea. arm) 100' Overhead carry w/ Kb (ea. Arm) 8 Banded Rows (band around rig eye level/ can use crossover sym.) :20 Dead hang from bar...

5/9/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-10:00 Easy 500m Row 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...

5/8/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-5:00 3 x :20 bike/row :10 rest :20 hollow rocks :10 rest 5:00-15:00 Kipping toes to bar review/drills 15:00-25:00 Clean Technique Warm-Up (5 reps of each, three times through the...

5/7/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 10 PVC pass throughs 10 ohs 5 inch worms :10 plate hops Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Power Snatch warm up 5 SG Push Press 5 Drop Snatch to lockout 5 Muscle Snatch...

5/6/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)This week we are deloading from the strength lifts. Next week will be testing week. We will be testing: 10RM Back Squat 3RM TNG Clean 5RM Push PressWarm-upWarm-up (No Measure)Circle Run every...

5/4/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)P1: 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 P2:...

5/3/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()Strength Push Press (5x3)hold final rep of each set for :20 OH. Build based on feel for the day with emphasis on lock out hold.MetconMetcon (Time)30-20-10 Hang Power Clean 115/75 T2B Cap 10minStim: Grip...

5/2/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-7:00 500m 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...

5/1/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-3:00 400m easy run 3:00-15:00 Clean Technique Warm-Up (5 reps of each, three times through the complex with barbell) Clean-Grip RDL Clean Pull from Below Knee Front Squat Hang Power...

4/30/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00- 10:00 3x 15-20 band pull-aparts 100' OH Carry (left arm kb oh/ right arm DB farmer carry) 100' OH Carry (right arm kb oh/ left arm DB farmer carry) 8 DB High Pull ea. Arm...

4/29/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-5:00 1:00 easy bike 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...

4/27/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1 Partner Rows easy as partner 2 completes barbell warm up 5 gm 5 bs 5 er 5 sp 5 fs 5 dl then switch. Cluster (squat clean thruster) 5 clean pull 5 power clean 5 clusterMetconMetcon...

4/26/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 8 Single DB bent over rows ea. arm 5 Push up to downward dog :15 r-side plank :15 l-side plankStrength Warm-up (No Measure)5 sets 10 DB Bench Press 10 Strict Pull Ups Rest 1:30 Can...

4/25/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 easy bike 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...

4/24/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1:00 banded front rack stretch from rig each side 1:00 wrist stretch/rotations Clean Technique Warm-Up (5 reps of each, three times through the complex with barbell) Clean-Grip RDL Clean...

4/23/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 200m Run :20 dead hang from bar 7-10 ring rows w/ pause chest to rings then 3 sets partner kip drill 5 reps each. set 1- small kip shoulders only set 2- larger kip adding lower body...

4/22/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3x :30 Row 10 tempo air squats holding 10lb plate out in front 10 alt jumping lunges Barbell Warm up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Build to starting weight in sets of 2 After strength :...

4/19/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Crossover Symmetry YTW 3 x 10 reps Empty bar 10 Press 5 Push Press 5 push jerk Complex review. After strength wod prep: 5 MB DL 5 MB Squats 5 WB 5 kip swings + 3 t2b/k2c 4 box...

4/18/19

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...

4/17/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure) Clean Technique Warm-Up (5 reps of each, three times through the complex with barbell) Clean-Grip RDL Clean Pull from Below Knee Front Squat Hang Power Clean Clean from Below...

4/16/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 3x 10 single arm sumo DL w/ Kb (ea. arm) 100' Overhead carry w/ Kb (ea. Arm) 8 Banded Rows (band around rig eye level/ can use crossover sym.) :20 Dead hang from barMetconMetcon...

4/15/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Bike 3:00 easy 10 alternating spiderman lunges 10 tempo air squats :03 down :03 pause 10 straight leg DL with medball 5 Medball cleansMetconMetcon (AMRAP - Rounds)Every 3min for 15min (5...

4/13/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)P1: 5 walk outs w/ push 5 6 box step ups P2: 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL P3: easy bike Power clean warm up 5 high pull 5 hang power clean 5 power clean from floorMetconMetcon (AMRAP -...

4/12/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2x 15-20 band pull aparts 8 db single arm high pulls ea. arm 8 single arm db thrusters ea. arm 10 plank push ups Empty bar press 5 reps from front 5 reps from behind the neck.Strength...

4/11/19

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...

4/10/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()Strength CJJ+CJ (5 sets @75-83% )Squat Clean + 2 Jerks + Clean and JerkDrop and reset after 2nd jerk. Focus on strong clean pull and catch. You will need all the leg strength for jerks. Record...

4/09/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x :10 plate hops :20 rest - 1:00 child's pose (push chest to floor focusing on shoulders and upper back stretch) 3x 10 pvc passthroughs 8 walk outs with push up 8 tempo OHS pause in...

4/08/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x :30 Bike 10 alternating lunges 10 Banded squats :15 plank on forearms 1:00 ankle stretch (kb on top of knee pushing stretch) Back Squat warm up 5 empty bar Slow tempo reps with pause...

4/6/2019

Driving Force CrossFit - STPWarm-up (No Measure)5 sets Snatch 5 sec pause of floor + reset + full snatch + snatch below knee 70-85% 4*3 overhead squat with 3 sec pause at the bottom building .

4/6/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Teams of 3 3 x p1 - easy bike p2 - 5 GM 5 BS 5 Dl p3- 8 kip swings + 10 ring rows+ 10 squats rotate together Wod set up explanationMetconMetcon (Time)Teams of 3 100/75 Cal Bike 75 T2B 50...

4/05/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Crossover Symmetry 3x10 reps YTW 2 x :30 jump rope 7 walk out w/ push up Push Press warm up 10 strict press 10 push press (emphasis straight dip) review today's Tempo :02 at top/ :03...

4/4/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run or 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...

4/2/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 Easy Row 3x 15-20 band pull-aparts 100' OH Carry (left arm kb oh/ right arm DB farmer carry) 100' OH Carry (right arm kb oh/ left arm DB farmer carry) 8 DB High Pull ea. Arm Kipping...

4/1/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)15min Emom Min 1- 12-20/8-15 Cal Bike Min 2- 1 Rd of Strict Cindy (5 pull up/ 10 push ups/ 15 squats) *jumping pull up for scale Min 3 - Rest Back Squat warm up 5 empty bar Slow tempo...

3/30/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run or 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...

3/29/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)12min Emom min 1- 12/10 cal bike min 2- 3-4 wall walks min 3- 5-8 strict toes to bar/ straight leg raisesStrength Bench Press (5x8)All sets working sets. Build based on feel but make...

3/28/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 sets 15 Hollow Rocks 10 V-Ups :30 hollow hold rest 1:00 2 x 25 Russian Twist w/ medball 15 medball bfsu Rope Climb review - J-hook - knees to chest - stand fully before releasing...

3/27/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Crossover symmetry Activation protocol Barbell Warm Up 5 BS 5 GM 5 ER 5 SP 5 FS 5 DL Clean Technique Warm-Up (5 reps of each, three times through the complex with barbell) Clean-Grip RDL...

3/26/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 3 x 5 single Arm KB press ea. arm 5 single arm kb bent over row ea. arm 10 burpees Ring Dip Review - keep rings touching sides of body - full range of motion shoulder to rings...

3/25/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)The Open is over. Time to get strong. For the next two months we will be lifting on Mondays, Wednesdays and Fridays. 3 x :30 Bike 10 alternating lunges 10 Banded squats :15 plank on...

3/23/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 2 10 Rds 35 DU 5 Power Snatch 135/95 Alt complete Rds Then 10 Rds 10 Hang Power Cleans 135/95 7 Burpee Box Jump Overs 30/24 Alt complete Rds 30min cap

3/22/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3x 2:00 bike 10 tempo air squats 5 walk out w push up 5 ring rows Barbell warm up 5’sMetconCrossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lb...