WOD

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 Press...

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 (seated...

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 - 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 -...

10/23/18

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'...

10/22/18

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...

10/22/18

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...

10/20/18

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...

10/19/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Friday Game: MB Squat Potato Barbell warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Movement Focus Toes To Bar https://youtu.be/_03pCKOv4l4 Wod prep 3 Cal bike 3 FS 3 t2bMetconKamikaze (AMRAP -...

10/18/18

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...

10/17/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 2:00 Row/Bike 10 Suitcase Deadlifts (ea. side) 10 single arm DB press (ea. arm) 10 Banded GM Movement Focus Deadlift https://youtu.be/op9kVnSso6Q Wod Prep 5 cal bike sprint 3 DL @...

10/17/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardWarm-up (No Measure)Six sets of: A) Halting Clean Deadlift(:03 pause at knee) + Hang Clean + Clean + Jerk @ 70-80% Rest as needed B) 30min Run easy...

10/16

Driving Force CrossFit - EnduranceView Public WhiteboardWarm-up (No Measure)SKI 2 sets: 8:00 easy rest 2:00 4:00 mod rest 1:30 2:00 mod/fast rest 1:00 1:00 fast rest...

10/16/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 2:00 Row 10 inch worms 12 single arm ring rows (6 ea. arm) 1:00 pigeon pose 1:00 wrist stretch Movement Focus Rowing Technique Tips -Don’t Grip Too Hard -Drive With Your Legs...

10/16/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardWarm-up (No Measure)A) 5 sets :30 L-Sit 1:00 Rest B) 4 sets 100ft Reverse Sled Drag 100ft Yoke Walk Rest as needed C) 4x10 Strict Press Building 4x10 weight strict pull...

10/15/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x Bike :45 easy :15 hard 3 x 8 alt box step ups 5 walk out to push up 8 knuckle drags DB warm up 5 DB DL 5 DB HP 5 DB Press 5 DB Snatch Movement Focus Devil Press...

10/15/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardWarm-up (No Measure)A. 20min Max Cal Row *every 2min 5 Muscle ups B. Five sets of: 3-Position Snatch @ 70-75% of 1-RM Snatch (high hang, mid-thigh, floor) Rest as needed C. Back Squat 4x10...

10/13/18

Driving Force CrossFit - EnduranceView Public WhiteboardWarm-up (No Measure)SKI 2 sets: 8:00 easy rest 2:00 4:00 mod rest 1:30 2:00 mod/fast rest 1:00 1:00 fast rest...

10/13

Driving Force CrossFit - STPView Public WhiteboardWarm-up (No Measure)Snatch Warm Up Three sets of: Snatch-Grip Romanian Deadlift x 3 reps Snatch High Pull from Below Knee x 3 reps Muscle-Snatch x 3 reps Overhead Squat x 3 reps Snatch Push Press x 3 reps Snatch...

10/13/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Team Saturday 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...

10/12/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardWarm-up (No Measure)A)Metcon (Time)5 RDS 5 Squat Snatch 185/125 5 Ring M.U Rest 2minSnatches should be around 80% mu scale- 15 Ring dipsWarm-up (No Measure)B) Build to 5 rep max strict deficit hspu C) 50 Strict...

10/12/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Friday Game: Clip game Barbell Warm up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Squat Clean Warm Up 5 Clean Pull 5 Tall Clean 5 Power Clean 5 Squat Clean Movement Focus Rope Climb - J-Hook - Reach...

10/11/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardWarm-up (No Measure)Swim/ Recovery...

10/11/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 3 x 50' Single Arm Farmers Carry (L) 50' Single Arm Farmers Carry (R) 10 Plank Push Ups 2 x 10 Single Leg Lateral Box Step Ups (ea. leg) Movement Focus Kettlebell Swing...

10/10/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardAccessory WorkWarm-up (No Measure)4 Sets 12 Glute ham raises 20 Ring rows feet elevated 12 Front rack box step ups (two kb's) 20 Push upsEnduranceWarm-up (No Measure)SKI 2 sets: 8:00 easy rest 2:00 4:00 mod rest...

10/10/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)STRENGTH DAY 3x 10 Banded lat steps each direction 10 Banded Squats 3x 5-10 slow negative push up w:03 pause right before chest touches floor 15 light band pull aparts Movment Focus...

10/9/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardStrength Split Jerk (1 rep emom x 10)Warm-up (No Measure)4 Sets 8 seated strict press 12 supinated grip barbell rowMetconMetcon (AMRAP - Reps)5 RDS 2min 20 Pull Ups directly into max cal row rest...

10/9/18

Driving Force CrossFit - STPView Public WhiteboardWarm-up (No Measure)Snatch...

10/9/18

Driving Force CrossFit - EnduranceView Public WhiteboardMetcon (Time)4 RDS 25/20 cal bike rest 1 min 4 RDS 20/16 Cal Bike rest 1min 4 RDS 15/12 Cal Bike rest 1min 4 RDS 10/8 Cal Bike rest 1minThreshold pace each...

10/9/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1:00 Row Legs only 1:00 Arms only 1:00 Both 1:00 Childs Pose :30 Wrist stretch Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Movement Focus Squat Clean Thruster - Clean Set Up - Keep Bar...

10/8/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardMetconMetcon (Time)A) Class Wod OR 4 Rounds 3/2 Legless Rope Climbs 15 Strict HSPU 6 Power Snatch 165/115 12/9 M.U 12 Deadlifts 315/225 90' HS Walk Rest 5min b/t roundsScale to manageable sets/ weights. m.u scale...