WOD

7/18/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-15:00 3:00 row/bike or ski Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt...

7/17/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-3:00 joint warm up shoulder circles hip circles back twists elbow rotations wrist circles spiderman lunge child's pose 3-15min Clean Technique Warm-Up (5 reps of each, through the...

7/16/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconMetcon (Time)30 HSPU 30 Chest To Bar 15 DBL DB Snatch

7/15/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-10:00 400m Run 3x 10 KB SDHP 10 Goblet Squats 5 Push Ups to downward dog 10:00-15:00 5min : Shoulder/hips/ t-spine openers 15:00-20:00 Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 PP 5 FS...

7/13/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 3 200 D.U/300 singles 30 Burpees 20 Front Squats 115/75 150 D.U/250 singles 30 Bar-Facing Burpees 20 Thrusters 115/75 100 D.U/200 Singles 30 Burpee BJJO 24/20 20 Clusters 115/75 * during...

7/12/19

Driving Force CrossFit - DFCF COMPView Public WhiteboardWarm-up (No Measure)On the 2:30 x 5 Sets: 3-Position Power Snatch 3-Position Squat Snatch @60%

7/12/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-10:00 3x 1:00 Bike 10 walk outs 15 banded GM :20 hollow hold Deadlift Review 10-15 empty bar reps Build to heavy 5 15:00-35:00Strength Deadlift (Heavy set of 5)Then 2x5 @90% of...

7/11/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconAcid Bath (Time)500m Ski 500m Row 1000m Assault Bike

7/10/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconMacho Man (Weight)Every Min On The Min for 20min 3 Power Cleans 3 Front Squats 3 Jerk Goal is to make all 20 rounds at as heavy as possible weight. Must use same weight across. Rx = 20 rounds

7/9/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-10:00 3x 10 Plate halos (https://youtu.be/hGl741wWdpA) 6 DB high pulls ea,. arm 6 bottoms up kettlebell press ea. side :30 Plank hold 10:00-15:00 Crossover symmetry YTW's 2x10...

7/8/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-8:00 3 x 1:00 Bike 3 Cossack Squats per leg Bottom of squat hold with heel lifts x4 5 push up to down dog 8:00-10:00 1x :20 Pigeon pose w/ twist ea. side :20 samson stretch ea. side...

7/5/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Row :30 on :30 off x 5 3x 10 pvc pass throughs 10 single arm db strict high pulls (ea. arm) 5 KB Press 5 push up to downward dog KB Clean reviewMetconMetcon (Time)"Valhalla" For Time:...

7/4/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upMetconMetcon (Time)"CG-6535" "CG Aviation Workout to Remember" 4 Rounds for Time 400 meter Run 65 Air Squats 35 Burpee Pull-UpsThe tragic crash of U.S. Coast Guard Helicopter 6535 on February 28, 2012...

7/2/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3x 10 pvc pass throughs 10 single arm db strict high pulls (ea. arm) 5 push up to downward dog 3 x 5-10 ring rows 10 light db press 3 KBSMetconNate (AMRAP - Rounds and Reps)20-Minute...

7/1/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-10:00 8:00 Amrap :30 Bike 10 Hand to Hand KBS (light) 5 Goblet Squats with Pause in bottom 5 KB Sumo DL 10-20:00 Barbell Warm up 5 GM 5 BS 5 ER 5 SP 5 FS Build to weight Hero...

630

Driving Force CrossFit - CrossFitView Public Whiteboard

6/29/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 2 2K Row *Partner holds Db's (farmer hold) 200 D.U/500 singles 300' DB Walking Lunges 2K Row *Partner holds db's (farmer hold) 40min Cap

6/28/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-15:00 3x 1:00 row/bike 10-15 face pulls with band Left arm 5 single arm db thrusters 100' oh db carry Right arm 5 single arm db thrusters 100' oh db carry 8 push ups with hips on...

6/27/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-15:00 3:00 easy bike 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...

6/26/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-6:00 3:00 easy bike 1:00 stretch each : wrist front rack 6:00-16:00 Clean Technique Warm-Up (5 reps of each, through the complex with barbell) Clean-Grip RDL Clean Pull from Below...

6/25/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-12:00 3 x 6 KB Single Arm HP (ea. arm) 6 KB Bottoms Up Press (ea. arm) 10 Hips down Push Ups 6 Single Arm Ring Row (ea. arm) :20 Shoulder stretch hands on wall 12:00-22:00 Barbell...

6/24/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)RETEST WEEK - Monday Wednesday Thursday Friday 0:00-12:00 Row :30 on :30 off x 4 2 x 5 inch worms w/ push up 10 ring rows 10 Air Squats 12:00-20:00 1x 7 mb dl 7 mb fs 7 mb thruster 7...

6/21/19

Driving Force CrossFit - DFCF COMPView Public WhiteboardWarm-up (No Measure)6min Emom 1-8 Bar M.U Deadlift off deficit 5x5 Barbell bent over Row 7x5

6/22/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 2 80 Toes to Bar 30 Axle Bar CJ 135/95 60 Box Jump Overs 24"/20" 30 Axle Bar CJ 80 Toes to Bar

6/21/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-15:00 3:00 easy bike 3 x 10 Single Arm KB DL 5/5 5 tempo goblet squats :03 down :03 pause :20 Plank 15:00-25:00 DB Review 5 Power Clean + 5 Thrusters building to working weight...

6/20/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 3 x 30' OH Carry R-Arm 30' OH Carry L-Arm 10 alt push up shoulder taps 5 strict Pull Ups/Ring Rows 5 Single arm russian KBS (5 reps ea. arm)MetconMetcon (AMRAP - Reps)In a 10min...

6/19/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-4:00 joint warm up shoulder circles hip circles back twists elbow rotations wrist circles spiderman lunge child's pose 4-20min Clean Technique Warm-Up (5 reps of each, through the...

6/18/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-12:00 400m Run 3x 10 pvc pass throughs 10 single arm db strict high pulls (ea. arm) 5 push up to downward dog 12:00-25:00 Hang Power Snatch Warm Up/Review 5 GM 5 SN Press 5 SN...

6/17/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)RETESTING WEEK IS NEXT WEEK.Warm-upWarm-up (No Measure)Pull Up Training 3-5 sets Level 1- 5 strict banded pull ups + 2 jumping Level 2- 1-5 strict + partner assisted 3-5 reps Level 3- 2-5...

6/15/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 2 2K Partner Run - run together holding band 400' DB FR Walking Lunge- alternate every 25' 120 Push Ups

6/14/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-10:00 3x 20 jumping jacks 15 banded good mornings 10 glute bridge raises - hold and squeeze top for :02 10-20:00 Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL 20:00-30:00 Deadlift...

6/13/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-10:00 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...

6/12/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-4:00 Bike :30 on :30 off x 4 RDs 4:00-10:00 joint warm up shoulder circles hip circles back twists elbow rotations wrist circles spiderman lunge child's pose 10:00-25:00 Snatch Warm Up...

6/11/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-6:00 400m Run 50' bear crawl 50' reverse bear crawl 6:00-11:00 Crossover Symmetry YTW x 12 reps 11:00-15:00 DB S2O review Prep 3-5 DB s2o building to weight 15:00-18:00 Wod...

6/10/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-10:00 8:00 Amrap :30 Row 10 Hand to Hand KBS (light) 5 Goblet Squats with Pause in bottom 5 Kip Swings 10-20:00 Barbell Warm up 5 GM 5 BS 5 ER 5 SP 5 FS Hang Squat Clean Review 5 Tall...

6/8/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 2 200 Wallball 100 DB Power Cleans 50 Box Step Ups w/ DB's Choose own DB weight

6/7/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconDeath Race (Time)5 RFT 15/10 Cal Bike 10 BurpeesStim: "The best pace is a suicide pace, and today looks like a good day to die." - Steve Prefontaine

6/6/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-10:00 2:00 easy 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...

6/5/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()Strength Metcon (Weight)Every 1:30 x 10 (15min) Power Clean + Hang Squat Clean + Split jerk Start around 65-70% building based on feel and techniqueMetconMetcon (Time)3 RFT 20 Alternating DB Snatch...

6/4/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-10:00 3x 8 Lunge w/ twist 10 Plate halos (https://youtu.be/hGl741wWdpA) 8 hips down push ups 6 bottoms up kettlebell press ea. side :30 Plank hold 10:00-15:00 3 sets 5 Dragon Flags...

6/3/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-5:00 Row :20 on :10 off x 4 5:00-12:00 2 x 10 banded steps to the left 10 banded steps to the right 10 banded squats 5 tempo ring rows :03 hold chest to rings 12:00-16:00 Barbell Warm...

6/1/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 3 25min Amrap P1: 1 RD of DT : 12 DL 9 HPC 6 PJ P2: Max Cal Bike P3: Rest Rx -155/105 Rx+ 185/125 Score = Cals + RDS of DT. 1 RD of DT = 10 reps

5/31/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()Strength Overhead Squat (5x2)Building each set. Focus on postition and full depth in squatsMetconMetcon (AMRAP - Rounds and Reps)9min Amrap 3 Squat Snatch 95/65 Rx+ 135/95 Rx++ 155/105 9 WallballsStim:...

5/30/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-15:00 3:00 easy 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...

5/29/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-3:00 joint warm up shoulder circles hip circles back twists elbow rotations wrist circles spiderman lunge child's pose 3-15min Clean Technique Warm-Up (5 reps of each, through the...

5/28/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-15min 10min Easy Bike (flush legs) 5min foam rolling/mobility 15min-20min 3 x :20 jump rope 7 walk outs 7 sumo DL w/ KB 20-25min D.U skills 30-35min wod discussionMetconWarm-up (No...

5/27/19

Driving Force CrossFit - CrossFitView Public WhiteboardMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed...

5/25/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Stations 1:00 each 1- 8 ring rows + 8 inch worm w/ push up 2- empty barbell- 5 GM 5 ER 5 SP 5 PP 5 DL 3- 100m runMetconMetcon (Time)Teams of 3 3 Rounds: 400m Team Run 60 T2B 9 Rope...

5/24/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3x 1:00 row/bike 10-15 face pulls with band Left arm 5 single arm db thrusters 100' oh db carry Right arm 5 single arm db thrusters 100' oh db carry 8 push ups with hips on floor 1:00...

5/23/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 easy bike 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...