WOD

3/19/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3x 100m row arms only 100m legs only 10 single legs rdl with barbell (5 ea. leg) 5 Front Squats 1:00 wrist stretch 1:00 front rack stretch Clean Warm Up - 5 High Pulls - 5 hang muscle...

3/18/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400 run 3x 10 pvc passthroughs 8 walk outs with push up 8 tempo goblets squats Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL SDHP Review - wide stance - flat back use hips - keep it...

3/16/19

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. 3 x 10 ring rows 5 walk outs with 3 push upsMetconMetcon (AMRAP - Reps)Teams of 2...

3/15/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 Bike 3 rds 10 pvc pass throughout 8 push up to down dog 8 kip swings 8 snatch grip dl Barbell warm up 5 sg press 5 sg ppress 5 muscle snatch 5 power snatch Build to...

3/14/19

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...

3/13/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 10 pvc passthroughs 10 ring rows :15 R-side plank :15 L- side plank 4 sets :10-:30 L-sit/tuck hold 3-6 strict ring pulls w/ :03 negative /scale :20 hang from rings 10 pistols /scale-...

3/12/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Row :30 on :30 off x 5 RDS build intensity each rd 20 plate hops fast as possible rest :20 x 2 3 sets Dual KB hollow rock x 12 reps https://youtu.be/uRrSLwFY_ig :20 Dual KB hollow hold...

3/11/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 RDS 1:00 Bike 8 box step ups each leg (increasing weight) 8 single arm db press 10 push up shoulder taps 4 oh lunges (increasing weight)MetconMetcon (AMRAP - Rounds and Reps)10min...

3/9/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2min bike/row 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...

3/8/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)3 RDS 1:00 Bike 8 box step ups each leg (increasing weight) 8 single arm db press 10 push up shoulder taps 4 oh lunges (increasing weight)Crossfit Games Open 19.3 (Ages 16-54) (AMRAP -...

3/7/19

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...

3/6/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3x 10 pvc passthroughs :20 hollow body hold 10 supermans with pvc 3 x :20 dead hang from rings :20 hold in bottom of dip 5 false grip ring rows Depending on level 3-5 Rds of 3 muscle up...

3/5/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3x 1:00 Row 10 Plate halos (https://youtu.be/hGl741wWdpA) 8 hips down push ups 6 bottoms up kettlebell press ea. side :30 Plank hold Barbell warm up 5 GM 5 ER 5 Press 5 Push press 5 Push...

3/4/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 easy bike 3x :10 plate hop Rest :20 4 rds 8 bar kips 8 push up to down dog 10 slow tempo squats 3 squat clean building or 4 hand to hand russian swings 10 duMetconMetcon (Time)Redo...

3/2/19

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. 3 x 10 ring rows 5 walk outs with 3 push upsMetconMetcon (AMRAP - Reps)Teams of 2...

3/1/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)19.2 warm up 3x :10 plate hop Rest :20 4 rds 8 bar kips 8 push up to down dog 10 slow tempo squats 1 squat clean building 10 duCrossfit Games Open 19.2 (Ages 16-54) (AMRAP - Reps)8...

2/28/19

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...

2/27/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 easy bike or row Crossover symmetry 3 sets of 12 YTW 3 x 10 tempo air squats :15 dead hang from bar Snatch warm up 5 GM 5 BS 5 snatch grip press 5 SG PPress 5 OHS 5 Drop Snatches 5...

2/26/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 10 pvc passthroughs 10 ring rows :15 R-side plank :15 L- side plank Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Deadlift emphasis - tight flat back - squeeze shoulder blades...

2/25

Driving Force CrossFit - DFCF COMPView Public WhiteboardWarm-up (No Measure)Back Squat 5-2-5-2-5-2 Weighted pull up 5x5 Barbell Row 5x12 DB Bench Press 5x8 Superset w/ 12-16 ring push ups

2/25/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 200m row/run 8 Strict db high pull ea. arm 60ft overhead db carry R-Arm 60ft overhead db carry L-Arm 5 walk outs w/ push up Hang DB Snatch warm up 5 DB Deadlifts ea. arm 5 DB high...

2/23/19

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. 3 x 10 ring rows 5 walk outs with 3 push upsMetconMetcon (Time)Teams of 3: 150/100...

2/22/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)Crossfit Open 19.1 warm up 4 RDS 20ft side shuffle ea, way 5 lateral box step ups each side 5 wallballs 5 cal row (increasing each rd)Crossfit Games Open 19.1 (Ages 16-54) (AMRAP -...

21/21/19

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...

2/20/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()Strength 3 POS. POWER SNATCH (Build to heavy)Building to a Heavy: 3-Position Power Snatch* *Pockes, Above the Knee, FloorMetconMetcon (AMRAP - Reps)AMRAP 7 Climb the ladder 3 Power Snatch 95/65 3...

2/19/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconMetcon (Time)5 RFT 400m Run 15 Box Jumps 10 DB Push Press 50's/35's

2/18/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 3 x 10 PVC overhead squats 8 alt. Lunges holding KB 8 Push up to down dog 3x :10 max plate hops :30 rest Barbell Warm up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Hang Squat Clean 5 Hang...

2/16/19

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...

2/15/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()Strength Deadlift (6x6)Start @70% build based on feelMetconMetcon (Time)21-15-9 Strict Pull Ups Strict Dips Burpees 12min CapScaling/subs: vertical bar rows or slow strict banded pull ups. Box dips

2/14/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3min ski/row/bike Banded hamstring stretch on floor Ski Erg Technique - Think of a ball slam - get tall/ trunk legs armsMetconMetcon (AMRAP - Rounds)30min Emom Min 1- Cal Ski Min 2- Cal...

2/13/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 25 Jumping Jacks 8 PVC Cuban Press https://youtu.be/QlUGZjENvJ8 60' 1 Arm Farmers Carry R 60' 1 Arm Farmers Carry L (mod/heavy) 8 Single Arm High Pulls ea. Arm :20 Dead Hang from bar...

2/12/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x Bike :45 easy/ :15 hard Crossover symmetry YTW's 12 reps each Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Thruster warm up 5 Squat Cleans (focus on catching in a strong front rack...

2/11/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)100m stiff Legged Row 2 x 8 Sumo inch worms 8 Lateral Box Step Ups 30/24 then 150m Stiff legged Row 3x 15 DB walking lunges (light) 10 kip swings (on bar) 5 DB bicep curls (light) then...

2/9/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2min bike/row 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...

2/8/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconMetcon (Time)10 RFT 15 Wallball 20/14 4 Clean and Jerk 135/95 Rx+ 185/135 25min Cap

2/7/19

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...

2/6/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 30' OH Carry R-Arm 30' OH Carry L-Arm 10 alt push up shoulder taps 5 strict toes to bar/leg raises 5 Single arm russian KBS (5 reps ea. arm) DB Hang Clean and Jerk 5 HP 5 HC 5 SP 5...

2/5/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)In Body Testing 8min Amrap 8 Side shuffles left/right 8 Hips down push ups 8 Hollow Rocks 8 Burpees Rowing TechniqueMetconMetcon (Time)27-21-15-9 Calories Row Burpee Over The Rower 12min...

2/4/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 20 alt DB Curls 5 Inchworms 5 Elbow push ups (push up that finishes on forearms plank position) 15 Jumping Jacks 2 x :20 dead-hang from bar 10 slow tempo air squats Thruster Warm up...

2/2/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Dynamic Drills 5:00 easy on any machineMetconQuadzilla (Time)3k Ski 5k Bike 3k Row 5k Run

2/1/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3x bike :45 easy/:15 hard Crossover symentry YTW's Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Power Clean/Power Snatch warm up 3 x 5 wb 5 push ups Wall Shoulder stretch 1:00 wrists...

1/31/19

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...

1/30/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)5 x Bike :30 on :30 off 3 x 10 Goblet squat 10 spiderman lunges 10 push ups barbell warm up 5 gm 5 bs 5 sp 5 fs 5 dl Complex warm up 5 high pull 5 hang power clean 5 power clean 5 ppress...

1/29/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 10 PVC pass throughs 10 OHS 5 Pass throughs in squat 5 push up to down dog 1:00 each Partner PVC Stretch (P1 laying facedown in ohs grip P2 stretches pvc back) Barbell warm up 10...

1/28/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 200m run 10 Stiff leg KB Deadlifts 12 Ring rows Movement Focus Double Unders -Drills/skills Barbell warm up 5'sMetconMetcon (Time)5 RDS 10 Strict Pull Ups 15 Deadlifts 225/155 50 D.U...

1/25/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Friday Game Coach's ChoiceMetconMetcon (No Measure)Goat Day 20min EMOM min 1- Goat one min 2- Goat two"Goat" is CrossFit slang for a movement that challenges us. Examples: Double-Unders,...

1/24/19

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...

1/23/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m run 3x :10 squat hold w/ plate 10 banded steps ea. direction 5 single arm DB thruster (ea. arm) Hip/ankle mobility Thruster review workout reviewStrength Metcon (Weight)For Quality...

1/22/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Bike 5 x :30 on :30 off 3x 12 ring rows 12 good mornings w/ empty bar Clean warm up - clean pull -clean from hhang - clean from knee - clean from floor skills- kipping toes to bar...

1/21/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 1:00 bike 10 PVC Pass throughs 10 PVC OHS 10 Push Ups 1:00 banded shoulder stretch 1:00 spiderman lunge hold ea. side Snatch Barbell warm up 5 SG Press from behind neck 5 SG PPress 5...