WOD

2/17/18

Driving Force CrossFit - CrossFitView Public WhiteboardOne week away FRIDAY NIGHT LIGHTS..order your team shirt today(sign up on wall)Metcon (AMRAP - Rounds and Reps)Teams of 3 AMRAP 20: 12/9 Calorie Bike 8 Burpees 4 Clean and Jerks (115/85)* After six total rounds,...

2/16/18

Driving Force CrossFit - CrossFitView Public WhiteboardStrive to get better each and everyday, there is no finish lineMetcon (AMRAP - Rounds and Reps)AMRAP 18: 30 Thrusters (95/65) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to...

2/15/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)30-25-20-15-10: Russian Kettlebell Swings (70/53) AbMat Sit-ups 10 Meter Shuttle...

2/14/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)AMRAP 3 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) rest 3 minutes AMRAP 3 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65) rest 3 minutes AMRAP 3...

2/13/18

Driving Force CrossFit - CrossFitView Public WhiteboardThere are no secrets to success. It is the result of preparation, hard work, and learning from failure. Metcon (AMRAP - Rounds and Reps)AMRAP 15: 15 Hang Power Cleans (135/95) 21/15 Calorie Bike 15 Chest to Bar...

2/12/18

Driving Force CrossFit - CrossFitView Public WhiteboardStrength Deadlift (Build to heavy 3)MetconMetcon (AMRAP - Reps)AMRAP 7: Wallballs (20/14) On the Minute – 5 Deadlifts...

2/10/18

Driving Force CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)Teams of 3 25min Amrap 10 Pull Ups 10 Push Ups 15 Wreck Bag Squats Sprint 50m (without bag) Alt complete rds partner 2 can start as soon as partner 1 starts...

2/09/18

Driving Force CrossFit - CrossFitThere are no shortcuts to any place worth going.Strength Clean and Jerk (Build to Single)MetconMetcon (AMRAP - Reps)AMRAP 10: 50 Lateral Barbell Burpees 100 Double Unders 30 Clusters...

2/08/18

Driving Force CrossFit - CrossFit“There are only two options regarding commitment. You’re either in or out. There is no such thing as life in-between.” - Pat RileyMetcon (AMRAP - Reps)AMRAP 3: 50′ Walking Lunge (No Weight) 35 AbMat Sit-ups Max Calorie Row rest 3...

2/7/18

Driving Force CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)AMRAP 18: 12/9 Calorie Bike 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to...

2/6/18

Driving Force CrossFit - CrossFitStrength Push Press (5x3)MetconMetcon (Time)For Time: 50/35 Calorie Row 40 Kettlebell Swings (53/35) 30 Push Press (115/80) 40 Kettlebell Swings (53/35) 50/35 Calorie Row Rx+ 70/53...

2/05/18

Driving Force CrossFit - CrossFitElizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsMust be squat...

2/02/18

Driving Force CrossFit - CrossFitMetcon (Time)FT: 1,500 Meter Row 150 Double Unders 10 Rounds of Cindycindy = 5 pull ups/10 push ups/15 air...

2/1/18

Driving Force CrossFit - CrossFitStrength Deadlift (Build to heavy Single)Beginners set of 6MetconMetcon (Time)FT: 800m Run 40 T2B 800m Run

1/31/18

Driving Force CrossFit - CrossFit ()Set yourself on fire!Dracarys (Time)5 RFT 20/15 Cal Row 10 Thrusters...

1/30/18

Driving Force CrossFit - CrossFit“On a team, it’s not the strength of the individual players, but it is the strength of the unit and how they all function together.” - B.BelichickMetcon (AMRAP - Reps)AMRAP 3: 24 Box Jump Overs (24/20) 18/12 Calorie Bike Max Power...

1/29/18

Driving Force CrossFit - CrossFitStrength Overhead Squat (Build to heavy single)MetconMetcon (Time)9-15-21 Chest to Bar Pull Ups Bar Facing Burpees Overhead Squat...

1/27/18

Driving Force CrossFit - CrossFitMetcon (AMRAP - Reps)Teams of 3 21min P1- Max Cal Row P2- Max Wreckbag ground to overhead 70/50 P3- Rest Rotate Every Min Score = Cal +...

1/26/18

Driving Force CrossFit - CrossFitIt's better to be a lion for a day than a sheep all your life. Open Test (AMRAP - Reps)AMRAP 20: 50 Wallballs (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...

1/25/18

Driving Force CrossFit - CrossFitStrength Metcon (Weight)50ft DB walking lunge (Db's held at side) Build to heavy as possible (must be unbroken)MetconMetcon (Time)40/30 Cal Bike 100′ Dumbbell Walking Lunge (50’s/35’s) 25/20 Cal Bike 100′ Dumbbell Walking Lunge...

1/24/18

Driving Force CrossFit - CrossFitStrength and growth come only through continuous effort and struggle. Strength 3 pos. Power Clean (build to heavy complex)Pockets + above knee + floorMetconMetcon (Time)3 Rounds: 15 Hang Power Cleans (115/80) 15 Lateral Barbell...

1/23/18

Driving Force CrossFit - CrossFitKnow what you want and reach out eagerly for it.Metcon (Time)21 – 15 – 9 Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings...

1/22/18

Driving Force CrossFit - CrossFitSuccess is not a result of spontaneous combustion. You must set yourself on fire.Metcon (AMRAP - Rounds and Reps)AMRAP 15: 60 Double Unders 30/21 Calorie Row 10 Power Snatches (115/80) Rx+...

1/20/18

Driving Force CrossFit - CrossFitWreckbag SaturdayMetcon (Time)Teams of 3 P1- 1800m Wreckbag Run (One person 200m at a time) P2,3- 200/150 Cal Ski then 100 Synco Squats(one person with wreckbag) 100 Burpees over the Bag 30min...

1/19/18

Driving Force CrossFit - CrossFitMetcon (AMRAP - Reps)AMRAP 13: 70 Alternating Dumbbell Snatches (50/35) 60 Wallballs (20/14) 50/35 Calorie Row 40 Handstand...

1/18/18

Driving Force CrossFit - CrossFitStrength Sumo Deadlift (Heavy set of 3)MetconMetcon (AMRAP - Rounds and Reps)Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 150′ Shuttle Sprint 7/5 150′ Shuttle Sprintathlete complete full rd then...

1/17/18

Driving Force CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) rest 5 Minutesbuy in doesn't count toward repsMetcon (AMRAP - Rounds and Reps)AMRAP 5: Buy In: 100 Double Unders...

1/16/18

Driving Force CrossFit - CrossFitThe curious paradox is that when i accept myself, just as I am, then I can change.Metcon (Time)4 Rounds: 21/15 Cal Bike 15 Toes to Bar 7 Power Clean and Jerks...

1/15/18

Driving Force CrossFit - CrossFitStrength Back Squat (3x5)MetconMetcon (Time)3RFT 50 air Squats 35 Push Ups 20/15 Cal Row

1/13/18

Driving Force CrossFit - CrossFitMetcon (Time)Teams of 2 5 Rounds, On the 6:00 30 Pull-ups 40 Alternating Dumbbell Snatches (50/35) 21/15 Bike

1/12/18

Driving Force CrossFit - CrossFitMetcon (Time)For Time: 15-10-5 Bike for Calories Thrusters (95/65) 15 – 12 – 9: Row for Calories Hang Squat Cleans (95/65) 12 – 9 – 6: Lateral Burpees over Bar Overhead Squats...

1/11/18

Driving Force CrossFit - CrossFitMetcon (AMRAP - Reps)Teams of 2: AMRAP 20: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs ….. Kettlebell: (53/35) Box Jump Overs...

1/10/18

Driving Force CrossFit - CrossFitThe only way to discover the limits of the possible is to go beyond them into the impossible. Metcon (AMRAP - Rounds and Reps)“Marston” AMRAP 20: 1 Deadlift (315/205) 10 Toes to Bar 15 Barbell Facing BurpeesSpecial Warfare Operator 1st...

1/9/18

Driving Force CrossFit - CrossFit“Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it.”Metcon (AMRAP - Reps)5 Rounds of: AMRAP 4: 30/20 Calorie Row 15/9 Calorie Bike AMRAP 10 Meter Shuttles rest...

1/8/18

Driving Force CrossFit - CrossFitBring on MondayMetcon (Time)On the 4:00 x 5 Rounds: 21/15 Calorie Row 14 Alternating Dumbbell Snatches (50/35) 7 Burpee Box Jump Overs (24/20)Score = Slowest...

1/6/18

Driving Force CrossFit - CrossFitMetcon (AMRAP - Reps)Teams of 3 AMRAP 25: 100/70 Calorie Row 100 Deadlifts (135/95) 80/60 Calorie Row 80 Hang Power Cleans (135/95) 60/45 Calorie Row 60 Front Squats (135/95) 40/30 Calorie Row 40 Push Jerks (135/95) 20/15 Calorie Row...

1/5/17

Driving Force CrossFit - CrossFitMetcon (AMRAP - Reps)Teams of 3: AMRAP 20: 50 Strict Pull-Ups 75 Bench Press (135/95) 100/70 Calorie Bike

1/4/17

Driving Force CrossFit - CrossFitJust breathe..you can get through thisMetcon (Time)For Time: 100 Double Unders 50 Abmat Sit-ups 25 Med-ball Squat Cleans (20/14) 80 Double Unders 40 Abmat Sit-ups 20 Med-ball Squat Cleans 20/4 60 Double Unders 30 Abmat Sit-ups 15...

1/3/17

Driving Force CrossFit - CrossFitIn this business, you gotta hustle. Strength 3 POS. POWER SNATCH (Heavy complex )Building to a Heavy: 3-Position Power Snatch* *Pockes, Above the Knee, FloorMetconMetcon (AMRAP - Reps)Performance AMRAP 3: 12/9 Calorie Bike 12 Power...

1/2/17

Driving Force CrossFit - CrossFit'Tis not enough to help the feeble up, but to support them after. Metcon (Time)“Dirty 30” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press...

12/30/17

Driving Force CrossFit - CrossFitMetcon (AMRAP - Reps)Teams of 3: On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 – 10 Hang Power Snatches (95/65) Station 3 – Max Calorie Bike Station 4 – RestScore = max...

12/29/17

Driving Force CrossFit - CrossFitStrength Deadlift (Heavy set of 3)MetconMetcon (AMRAP - Rounds and Reps)Performance AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165) Fitness AMRAP 15: 120 Single Unders 30 Wallballs (20/14) 15 Deadlifts...

12/28/17

Driving Force CrossFit - CrossFitMetcon (Time)30-25-20-15-10 Calorie Bike Russian Kettlebell Swings (70/53) 10 Meter Shuttle Sprints

12/27/17

Driving Force CrossFit - CrossFitOld man strength Strength 3- Pos. Clean (Build to Heavy)Mid Thigh / Knee/ FloorMetconMetcon (Time)PERFORMANCE 3 RFT 15 Chest to Bar 12 Lat Burpees 9 Squat Cleans 135/95 Fitness 3 Rounds: 15 Pull-Ups 12 Lateral Barbell Burpees 9 Squat...

12/26/17

Driving Force CrossFit - CrossFitMetcon (Time)27-21-15-9 Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (24/20) Push Presses (75/55) Calorie Row

12/23/17

Driving Force CrossFit - CrossFitMetcon (Time)12 DAYS OF CHRISTMAS

12/22/17

Driving Force CrossFit - CrossFitKOBE MENTALITY Strength Hang Power Clean (Build to Heavy 2 Rep)MetconDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was...

12/21/17

Driving Force CrossFit - CrossFitMetcon (AMRAP - Reps)3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Sit-Ups Rest 2:00

12/20/17

Driving Force CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)AMRAP 15: 15 Power Snatches (75/55) 30 Double Unders 15 Wallballs (20/14) 30 Double...

12/19/17

Driving Force CrossFit - CrossFitMetcon (AMRAP - Reps)AMRAP 5: 21-15-9 Kettlebell Swing (53/35) Front Squat (115/80) Calorie Schwinn Bike Rest 5:00 AMRAP 5: 21-15-9 Kettlebell Swing (53/35) Front Squat (95/65) Calorie Schwinn...