WOD

1/17/19

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...

1/16/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 10 banded good mornings 5 walk outs w/ push up 10 light alt db snatch :15 hollow hold Barbell warm up 5'sStrength Deadlift (5 reps emom x 10)70-75%MetconMetcon (Time)FT: 30/20 Cal...

1/15/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 Row Crossover symmetry YTW 3 x 10 DB high pull ea. arm 10 kneeling db Arnold Press ea. arm 10 pvc pass throughs 10 strict press 10 push press build to weightMetconMetcon (Time)3 RDS...

1/14/19

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

1/11/19

Driving Force CrossFit - DFCF COMPView Public WhiteboardWarm-up (No Measure)10 Rds 35 DU 6 Deficit HSPU 10min Emom 1 power snatch + 1 squat snatch @75% Assault Bike 6 rounds 20 seconds on 20 seconds off rest 4 minutes 6 rounds 30 seconds on 30 seconds off rest 4...

1/11/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Friday Game PVC call out game 3x 10 KB RDL's 10 hand to hand kb swing 15 empty bar gm 15 DL Toe to bar kipping progressionMetconMetcon (Time)"Joker" 1-2-3-4-5-6-7-8-9-10: Toes to Bar...

1/10/19

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...

1/9/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m run 3x :10 squat hold w/ plate 10 banded steps ea. direction Hip/ankle mobility Front Squat reviewStrength Front Squat (10x3)all sets across. 75-85% (mod 8/10 ) new set every...

1/8/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3min easy bike 3x 8 db high pull ea arm 10 ring rows + 5 strict pull ups 8 slow tempo goblet squats Kipping drills (10min) wod prep: 7 wb 4 bbjo 5 cal bikeMetconMetcon (Time)FT: 100 Pull...

1/7/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)5 x Row :20 on :10 off 3 x 5 inch worms w/ push up 15 hollow rocks Barbell Warm Up 5's Hang Power Clean reviewStrength Hang Power Clean (Build to heavy 5 rep)MetconMetcon (AMRAP -...

1/5/19

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...

1/4/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3min easy bike 3x 8 db high pull ea arm 10 ring rows + 5 strict pull ups 8 slow tempo goblet squats barbell warm up 5'sMetconHan Shot First (Indy) (Time)Buy In: 25/20 Cal Bike then 3...

1/3/18

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...

1/2/18

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'sMetconMetcon (Time)40 Wallball...

12/31/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)5 x :30 row :30 rest :30 burpee over erg :30 rest 2x 10 pvc pass throughs 10 ohs barbell warm up for snatchMetconMetcon (Time)3 RFT 500m Row 25 Hang Power Snatch 75/55 25 T2B * Every...

12/28/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Game Coach Choice 3x 12 ring rows 10 light db press 10 empty bar RDLMetconMetcon (Time)5 RFT 3 Rope Climbs 10 Deadlifts 225/155 10 Single Arm DB Push Press 5 R/ 5 L 70/50 Rx+ 5 RFT 2...

12/27/18

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...

12/26/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Coach warm upMetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 50 D.U 15 KBS 70/53 20 Burpees 25...

12/24/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 x :45 easy row :15 hard 2 x 10 pvc pass throughs 10 air squats 10 ring rows 5 push up to downdogMetconMetcon (Time)3 RDS 500m Row 50 Wallball 20/14 rest 5min 3 RDS 500m Row 30 Chest to...

12/22/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run then PVC 10 pass throughs 10 ohs 10 push up to downdog then 2x :20 single unders 10 ring rows :10 d.u then Snatch Barbell W.U 10 press from back 5 push press 5 drop snatch 5 ohs...

12/21/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconMetcon (Time)4 RFT 20 Thrusters 95/65 Rx+ 115/80 6 DB Box Step Overs 50/35 (24/20') Rx+ 70/50 4 Rope Climbs 22min CapScaling/subs: scale number of rope climbs / 8 supine to stand for rope...

12/20/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Cardio Thursday 1:00 Bike 200m Row Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees...

12/19/18

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...

12/18/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconMetcon (Time)21-15-9 DB Snatch 50/35 Rx+ 70/50 Burpees Rest until 10:00 markDo not have to alternate DB Snatch. Burpees are standard burpees.Metcon (Time)@10:00 3 RDS 30 Wallballs 20/14 60 D.U...

12/17/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 Bike 3 x 8 Single Arm DB Press (ea. arm) :15 Hang from bar 5 push up to downward dog 5 Close Grip OHS Barbell warm up 5 gm 5 bs 5 er 5 sp 5 ppress 5 pj 5 dl Movement Focus Kipping...

12/13/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Cardio Thursday 200m Run 200m 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...

12/11/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up : Warm-up (No Measure)400m run 3 x 10 Single Arm KB DL 5/5 5 tempo goblet squats :03 down :03 pause :20 Plank Barbell Warm Up 5GM 5 BS 5 ER 5 SP 5 FS 5 DL movement focus Deadlift wod prep 5 tuck jumps 5...

12/12/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Crossover Symmetry pick 3 Shoulder stretch 1:00 wrist 1:00 Hips 1:00 Barbell Warm up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Clean and jerk progression hhang clean hang clean clean jerk footwork...

12/10/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3min bike/row 3x 10 pvc pass throughs 5 ohs 5 push up to downward dog then crossover symmetry pick 3 Movement Focus Power Snatch Snatch warm up 10 SG Press 5 SG ppress 3 drop sn 3 ohs 5...

12/8/18

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...

12/7/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Friday Game: Medball tick tac toe Movement Focus Toes to Bar: https://youtu.be/_03pCKOv4l4 Kip drills w/ partner wod prep: 5 mb dl 5 mb fs 5 mb thruster 5 wallball 5 hrpuMetconMetcon...

12/7/18

Driving Force CrossFit - DFCF COMPWarm-up (No Measure)10min Emom 1 Squat Snatch 10min Emom 3 Front squats @70-75% 5 x 50m heavy sled...

12/6/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Cardio Thursday 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...

12/5/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 bike (1min legs only/1min arms only/1min both) 2x 10 KBS 5 Long Jumps into Squat 5 inch worms to push up Barbell warm up 5's Movement Focus TnG Power Clean -clean warm up 5 hh 5 hc...

12/4/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 3 x 10 Banded Squats holding 10lb plate in front 5 tuck jumps 20 plate hops AFAP rest :30 Movement Focus Front Squat https://youtu.be/m4ytaCJZpl0 Barbell warm up emphasis on fs...

12/3/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 1:00 row 10 KB DL 10 Band Pull aparts 5 Strict Toe to Bar Movement Focus DB Snatch https://youtu.be/9520DJiFmvE DB Hang Clean and Jerk https://youtu.be/uYuPE1WN5W0 5 DB DL 5 DB HP 5...

12/1/18

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...

11/30/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Friday Game: PVC Game https://youtu.be/TBMSH-k_7As Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL 1:00 Shoulder stretch 1:00 calf stretch jump rope warm up: 2x :10 singles :10 doubles :30...

11/29/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Cardio Thursday 5min cap Dynamic Drills: Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High...

11/27/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 x 5 ring kip swings 5 behind the neck press w/ empty bar 15 russian kbs 50' side shuffle (ea. way) Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Movement Focus Hang Power Clean...

11/26/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 x 8 Single Arm DB Press (ea. arm) :15 Hang from bar 5 push up to downward dog 5 Close Grip OHS 1:00 lunge w/ elbows to floor (both sides) Movement Focus Wallball...

11/24/18

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

11/23/18

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...

11/21/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 50' Single arm oh carry ea. arm (mod weight) 10 Push up to downward dog 5 single arm russian kbs (ea. arm) :20 Plank Barbell warm up 15 GM 10 BS 10 Stiff leg DL 10 DL Movement Focus:...

11/20/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)8min amrap 10 push up shoulder taps 10 banded pull-aparts 8 DB high pull ea. arm 5 strict toes to bar/leg raise Movement focus: Pull Ups Kipping Drills Wod Prep: 1:00 Row 5 Pull up 5...

11/19/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 1:00 bike 10 PVC Pass Throughs 1:00 Bike 10 PVC Pass Throughs in Squat 1:00 Bike 10 PVC Close Grip OHS (advanced single arm db ohs 5/5) Barbell Warm up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL...

11/17/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)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 wod prep...

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...

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...