WOD

8/21/17

Driving Force CrossFit - CrossFitTo be a champ you have to believe in yourself when no one else will. Metcon (AMRAP - Rounds and Reps)PERFORMANCE AMRAP 15 50 Double Unders 400M Run 15 Dumbbell Hang Squat Cleans (50/35) FITNESS AMRAP 15 25 Double Unders 400M Run 15...

8/19/17

Driving Force CrossFit - CrossFitA leader is one who knows the way, goes the way, and shows the way. Metcon (Time)TEAMS OF 3 800m Medball Run 100 Power Snatches 75/55 600m Medball Run 75 Power Snatches 95/65 450m Medball Run 50 Power Snatches...

8/18/17

Driving Force CrossFit - CrossFitMetcon (Time)PERFORMANCE 3 Rounds: 10 Chest to Bar Pull-ups 10 Front Squats (165/110) 10 Burpees FITNESS 3 Rounds: 10 Pull-ups 10 Front Squats (135/95) 10...

8/17/17

Driving Force CrossFit - CrossFitWhat will you become??Metcon (Time)Teams of 2 3 Rounds: 80/60 Calorie Row 180 Double Unders 400 Meter Farmers Carry...

8/16/17

Driving Force CrossFit - CrossFitWhen the going gets tough, keep on going3 Pos clean + jerk (Build to heavy)3 Postions clean (high hang/hang/floor) + JerkMetcon (AMRAP - Reps)PERFORMANCE 4 x :20 seconds on, :10 seconds off Sit-Ups Deadlifts (155/105) Sit-Ups Deadlifts...

8/15/17

Driving Force CrossFit - CrossFitI run this.. And I'm a keep runnin'Metcon (AMRAP - Reps)PERFORMANCE AMRAP 4 15-12-9 Wallballs (20/14) Chest to Bar Pull-ups Max Box Jumps 24/20 in Time Remaining Rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Toes to Bar Max Box...

8/14/17

Driving Force CrossFit - DFCF COMPWarm-up (No Measure)1. Hang Power Snatch (70%/3)3 2. Snatch Pull (80%/3)3 3. Overhead Squat (70%/3)3 4. Gymastics Conditioning 3 sets: In a 2 minute window, complete: 1:25 of “paced” Ski Erg – 1100 cal/hr (men) 750 cal/hr...

8/14/17

Driving Force CrossFit - CrossFitLadies of DFCFMetcon (Time)PERFORMANCE 21-15-9: Sumo Deadlift High Pull (95/65) Push Press (95/65) Lateral Burpees FITNESS 21-15-9: Sumo Deadlift High Pull (75/55) Push Press (75/55) Lateral...

8/12/17

Driving Force CrossFit - CrossFitMetcon (AMRAP - Reps)Teams of 3 10min 900m sprint (100m at a time relay) Max Clean and Jerk 135/95 Rest 3min 8min 600m sprint (50m at a time relay) Max Power Snatch 115/80 Rest 3min 6min 150m Run (50m at a time) Max Thrusters...

8/11/17

Driving Force CrossFit - CrossFitEARNED NOT GIVENMetconMetcon (Time)3 RFT 500m Row 12 Burpees 21 Box Jumps...

8/10/17

Driving Force CrossFit - CrossFitMONSTERS AREN'T SIMPLY MADE...THEY ARE AWAKENEDMetcon (Time)PERFORMANCE 3 RFT 22 Deadlifts 185/135 33 Wallballs 20/14 44 Alternating Box Step Ups 20" FITNESS 3RFT 22 Deadlifts 135/95 33 Wallballs 20/14 44 Alternating Box Steps Ups...

8/09/17

Driving Force CrossFit - CrossFitENDURE AND CONQUER Metcon (Time)PERFORMANCE 15-10-5 Kettlebell Swings (70/53) Toes to Bar 800 Meter Medball run (20/14) 5-10-15 Kettlebell Swings (70/53) Toes to Bar FITNESS 15-10-5 Kettlebell Swings (53/35) Toes to Bar 800 Meter...

8/08/17

Driving Force CrossFit - CrossFitLEAVE NOTHINGMetcon (AMRAP - Reps)PERFORMANCE AMRAP 3, Rest 3:00 21 Calorie Row 21 Erg Burpees Max Thrusters (95/65) AMRAP 3, Rest 3:00 18 Calorie Row 18 Erg Burpees Max Thrusters (115/80) AMRAP 3, Rest 3:00 15 Calorie Row 15 Erg...

8/7/17

Driving Force CrossFit - CrossFit#HWPO HARD WORK PAYS OFFMetcon (Time)PERFORMANCE 3 Rounds: 400 Meter Run 15 Clean and Jerks (115/80) 75 Double Unders FITNESS 3 Rounds: 400 Meter Run 15 Clean and Jerks (95/65) 45 Double...

8/5/17

Driving Force CrossFit - CrossFitTHE SKY IS THE LIMIT Metcon (Time)Teams of 3 10K Row *alt every 250m

8/4/17

Driving Force CrossFit - CrossFitKnowledge is power, community is strength and positive attitude is everything.Metcon (Time)PERFORMANCE 3RFT 10 FRONT SQUATS 185/135 20 CHEST TO BAR PULL UPS 50 DOUBLE UNDERS FITNESS 3RFT 10 FRONT SQUATS 135/95 20 PULL UPS 50 DOUBLE...

8/3/17

Driving Force CrossFit - CrossFitFALL DOWN SEVEN TIMES, STAND UP EIGHTMetcon (Time)PERFORMANCE 27-21-15-9 Kettlebell Swings (70/53) Burpees 400 Meter Run FITNESS 27-21-15-9 Kettlebell Swings (53/35) Burpees 400 Meter...

8/2/17

Driving Force CrossFit - CrossFitWhat ever your 100% looks like, give it.Overhead Squat (Heavy single )Snatch Grip Behind the neck Push Jerk (Build to Heavy Single)Power Snatch (Heavy Single)Metcon (AMRAP - Reps)PERFORMANCE AMRAP 7 Power Snatch (95/65) EMOM: 7...

8/1/17

Driving Force CrossFit - CrossFitSUPER MARIO!Metcon (Time)3 Rounds: 500 Meter Row 400 Meter Run Rest 3:00 between...

7/31/17

Driving Force CrossFit - CrossFitTHE DISTANCE BETWEEN YOUR DREAMS AND REALITY IS CALLED ACTIONStrength Back Squat (5x5)75-80%MetconWarm-up (No Measure)PEFORMANCENasty Girls (Time)3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# /...

7/29/17

Driving Force CrossFit - CrossFitEither you run the day, or the day runs you.31 Heroes (AMRAP - Reps)31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30" / 24" Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD...

7/28/17

Driving Force CrossFit - CrossFitLimits like fears are just an illusion.Diane (Time)21-15-9 Deadlifts, 225# / 155# Handstand...

7/27/17

Driving Force CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)AMRAP 15: 200m Run 15 Toes to Bar 12 Front Rack Reverse Lunges (115/80) 9 Strict Ring...

7/25/17

Driving Force CrossFit - STPWarm-up (No Measure)4 sets Single arm DB press x10 reps Single arm DB upright row x reps 3 Sets 15 strict HSPU/25 Push Ups 6 C+J @75% Rest...

7/26/17

Driving Force CrossFit - CrossFitTry and if you fail you try again.Metcon (AMRAP - Reps)PERFORMANCE A) EMOM 5: Clean Pull + Hang Power Clean + Power Clean (50% 1RM) B) EMOM 5: Heavy Power Clean then Ascending Ladder for 7 Minutes: 1 Power Clean (135/95), 30 Double...

7/25/17

Driving Force CrossFit - CrossFit"ARE YOU A SHEEP? NO. YOU'RE A DRAGON. BE A DRAGON."Metcon (Time)3 Rounds of the “Bergeron Beep Test” 50/35 Calorie Row 3 Rounds of the “Bergeron Beep Test” 50/35 Calorie Row 3 Rounds of the “Bergeron Beep Test” 1 Round of the...

7/24/17

Driving Force CrossFit - CrossFit"KILL THE BOY AND LET THE MAN BE BORN."Metcon (Time)5 rounds: 400m Run 15 Power Snatches...

7/22/17

Driving Force CrossFit - CrossFitMetcon (Time)Teams of 2: 10-9-8-7-6-5-4-3-2-1 Squat Clean (135/95) 100 Meter Run *relay style

7/21/17

Driving Force CrossFit - CrossFitNO SACRIFICE NO VICTORY Metcon (AMRAP - Reps)PERFORMANCE AMRAP 20: 50 Wall Balls (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches...

7/20/17

Driving Force CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)Teams of 3 18min Amrap 50m Farmers Carry 70/53 50m Front Rack Carry 70/53 200m RunOnce partner completes front rack carry next partner can start farmer...

7/19/17

Driving Force CrossFit - CrossFitStrength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.Strength Warm-up (No Measure)Strict Press from Split 3x3 Jerk Balance 3x3Split Jerk...

7/18/17

Driving Force CrossFit - CrossFitIT NEVER GETS EASIER, YOU JUST GET BETTERMetcon (AMRAP - Reps)PERFORMANCE AMRAP 5 7 Rounds of "The Chief" (135/95) Max BFSU rest 5 minutes AMRAP 5 6 Rounds of "The Chief" (155/105) Max BFSU rest 5 minutes AMRAP 5: 5 Rounds of "The...

7/17/17

Driving Force CrossFit - DFCF COMPWarm-up (No Measure)1. Power Snatch (70%/3)3 2. Snatch Pull (80%/3)3 3. Overhead Squat (70%/3)3 4. Gymnastics Conditioning Ring Muscle-ups: 3x70% unbroken rest :70 seconds between...

7/17/17

Driving Force CrossFit - CrossFitPASSION IS THE BEGINNING OF SUCCESSMetcon (Time)PERFORMANCE 21-15-9 DB Snatches (50/35) Calorie Row … Directly into… 21-15-9 Box Jump Over (24/20) Pull-Ups FITNESS 21-15-9 DB Snatches (35/25) Calorie Row … Directly into… 21-15-9 Box...

7/15/17

Driving Force CrossFit - CrossFitMetcon (Time)For Time: 600m Run 2 Rounds of “DT” 600m Run 2 Rounds of “DT” 600m Run 2 Rounds of “DT” 600m Run Barbell: (135/95)1 Round of “DT”: 12 Deadlifts, 9 Hang Power Cleans, 6 Push...

7/14/17

Driving Force CrossFit - CrossFitThrowback to 2013 Coach Greg ,Coach Jeff and Coach SammyMetcon (AMRAP - Rounds and Reps)Coach Greg's going away wod 12 minute amrap 7 snatches (135/95) (95/75) 12 toes to bar Rx+ is squat...

7/12/17

Driving Force CrossFit - DFCF COMPWarm-up (No Measure)1. Power Clean (75%/3)3 (80%/2)2 2. Power Jerk (70%/3)5 3. Push Press...

7/13/17

Driving Force CrossFit - CrossFitI think true success is intrinsic... It's love. It's kindness. It's community. Strength Push Press (5x5)@70-77%MetconMetcon (No Measure)SPRINTS 4x100m rest 1:30 after each 4x50m rest 1:30 after each 800m cool...

7/12/17

Driving Force CrossFit - CrossFitEveryday is filled with time and excuses. Which one are you choosing to use today?Metcon (Time)2k Row 150 Double Unders 10 Rounds of Cindy1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air...

7/11/17

Driving Force CrossFit - CrossFitMetcon (AMRAP - Reps)PERFORMANCE AMRAP 5: 600m Run Buy-In 12 Deadlifts (185/135) 12 Barbell Burpees Rest 5:00 AMRAP 5: 400m Run Buy-In 9 Deadlifts (225/155) 9 Barbell Burpees Rest 5:00 AMRAP 5: 200m Run Buy-In 6 Deadlifts (275/185) 6...

7/10/17

Driving Force CrossFit - CrossFitMetcon (Time)27-21-15-9 Calorie Row Kettlebell Swings (53/35) Overhead Squats (75/55)

7/10/17

Driving Force CrossFit - DFCF COMPWarm-up (No Measure)1. Snatch 60%/3 65%/3 70%/3 75%/3 (80%/3)3 2. Snatch Pull (100%/3)4 3. Back Squat (78%/6)5 4. Gymnastics Conditioning Ring Muscle Ups: 4x60% unbroken rest :60 between...

7/8/17

Driving Force CrossFit - DF BarbellWarm-up (No Measure)1. Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 (75%/3+1)3 2. Clean Pull (95%/3)4 3. Front Squat...

7/8/17

Driving Force CrossFit - CrossFitMetcon (Time)Teams of 3 3RFT 800m Run 60 T2B 45 Hang Power Snatch 95/65

7/6/17

Driving Force CrossFit - DF BarbellWarm-up (No Measure)A - snatch balance 4x2 build B - 10 min Emom Snatch +2 ohs @60% C - oh kb max hold 3...

7/7/17

Driving Force CrossFit - CrossFit"If you want to be successful, you respect one rule: never lie to yourself"Metcon (AMRAP - Rounds and Reps)Teams of 2, AMRAP 20: 5 Front Squats (165/110) 20 Double Unders 10 Burpees Alt....

7/6/17

Driving Force CrossFit - CrossFitLET FREEDOM RINGMetcon (Time)21-18-15-12: Chest-to-Bar Pull-ups DB Push Press (35’s/20’s) 50′ Walking OH Plate Lunge...

7/5/17

Driving Force CrossFit - CrossFitStrength Deadlift (Build to heavy 3 rep)MetconMetcon (Time)For Time: 15 Deadlifts (185/135) 30 Sit-ups 12 Deadlifts (185/135) 24 Sit-ups 9 Deadlifts (185/135) 18 Sit-ups 6 Deadlifts (185/135) 12 Sit-ups 3 Deadlifts (185/135) 6...

7/4/17

Driving Force CrossFit - CrossFitGlen (Time)For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15' 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To...

7/3/17

Driving Force CrossFit - CrossFit"This is no time for ease and comfort. It is time to dare and endure."Metcon (Time)4RFT 21 Wallballs (20/14) 18 Calorie Row 15 Box Jumps (24/20″) 12 DB Snatches...