WOD

5/18/2020

Driving Force CrossFit - CrossFitWarm-upWarm-up (No Measure)3 RDS 10 PVC Pass throughs 10 Push Ups :20 bar hang Power Snatch Warm Up Wod ReviewMetconMetcon (AMRAP - Reps)4 Sets 4:00 25/20 Cal Bike AMRAP 10 Power Snatch 75/55 3 Bar M.U - (sub-burpee pull up) Rest...

3/20/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Rds 2:00 easy bike 10 ring rows 8 inch worms w/ push up 10 pvc Ohs 1:00 shoulder stretch on wall :30 dead hang from bar Snatch Barbell warm up 5 GM 5 BS 5 Sn press 5 Sn ppress 5 Ohs...

3/19/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upHinshaw WU (No Measure)Hinshaw Warm Up Warming up – Hips and Lower body: high-knee karaoke, over the hurdle, knee to chest, figure four lunge. Warming up – Torso and Upper body: lunge with a torso twist,...

3/17/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Theraband Warm up 1:00 Pec stretch on wall (ea. side) 10 tempo push ups 15 empty bar bench pressStrength Warm-up (No Measure)4 Sets 10 Bench Press 10-20 Push ups Rx+ Ring Push Ups w/fly...

3/7/20

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Teams of 3 20min amrap P1- 15 Wallball + 15 burpees P2- Max Cal Row P3- Rest

3/6/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Rds 200m Easy Run 10 ring rows 8 inch worms w/ push up 10 pvc Ohs 1:00 shoulder stretch on wall :30 dead hang from bar Snatch Barbell warm up 5 GM 5 BS 5 Sn press 5 Sn ppress 5 Ohs...

3/5/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)5:00 foam roll low back hamstrings quads 1:00 on 1:00 off x3 weighted plankMetconMetcon (Distance)35min Row *every 5min - 50m sled push + 20 Sit Ups + :20 hanging l-sit/tuck holdKeep...

3/2/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 Easy Bike 2 x 10 Plate counter balanced squats w/pause each rep :30 squat hold on rig 8 alternating box step ups Ankle stretch 1:00 ea. side barbell Warm up 5 GM 5 BS 5 ER 5 SP 5 FS...

2/25/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)MetconMetcon (AMRAP - Reps)4 Sets 4:00 AMRAP 400m Run 18 Box Jumps 24/20 AMRAP Hang Power Snatches 95/65 Rx+ 115/75 Rest 4:00 Score = Total SnatchesSubs- 500m Row for run

2/24/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconMetcon (AMRAP - Rounds and Reps)13min AMRAP 15/12 Cal Bike 12 Chest To Bar 9 DB Thrusters 50/35

2/22/20

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 3 5K Row 200 Synchro Air Squats 800m Run

2/21/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconMetcon (Time)5 RDS: New RD every 3:00 10/7 Cal Bike 5 Deadlifts @65% 10 BFB Score = Slowest RD Note each Rd in comments

2/19/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up : Warm-up (No Measure)Joint rotations 10 reps ea. 10 side staddle 10 front straddle 10 skiers 10 single leg (ea. leg) 15 d.u rest 1:00 x2 1:00 ea. stretch Shoulder Wrist Low back Barbell warm up 5 GM 5 BS...

2/17/20

Driving Force CrossFit - CrossFitView Public Whiteboard

2/14/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 easy row Joint rotations Barbell warm up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Hang Power clean Review 10-15 ring rows 2 rope walk backsMetconMetcon (Time)Teams of 2 10-8-6-4 Rope Climbs...

2/10/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m easy run 50' walking lunge 3 x 10 face pulls (band or crossover) 5 Single arm DB strict high pull (ea. arm) 5 DB strict press :30 squat hold on rig 2 x 3 scap pull 3 half pull 3...

2/8/20

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Teams of 2 22min AMRAP 2 RDS 80 D.U 20 Pogo Burpees 24 S2O 115/75 2 RDS 80 D.U 20 Pogo Burpees 18 S2O 145/95 2 RDS 80 D.U 20 Pogo Burpees 12 S2O 175/115 AMRAP 80 D.U 20 Pogo Burpees 6 S2O...

2/04/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Shoulder circles x 10 reps ea direction :30 Close stance squat hold on rig 2x 30 single unders 3 scap pu 3 half pull 3 peak pull 5 push up to downward dog Barbell warm Up 5's Movement...

2/3/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 Easy Row 50' BW walking lunge Crossover symmetry ytw x 12 reps ea. :30 Shoulder/lat stretch on wall Barbell Warm Up 5 gm 5 bs 5 er 5 sp 5 fs 5 dl Hang Power Snatch w.u 5 sn press 5...

1/31/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Joint/Rotation Shoulder/pec stretch 3 x 10 baned front raises 10 band pull parts 5 slow decent push up w/ clap 3-5 strict pull up Bench Press reviewMetconMetcon (Time)Teams of 2 42-30-18...

1/30/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upHinshaw WU (No Measure)Hinshaw Warm Up Warming up – Hips and Lower body: high-knee karaoke, over the hurdle, knee to chest, figure four lunge. Warming up – Torso and Upper body: lunge with a torso twist,...

1/22/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()Strength

1/21/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2-3 x 1:00 easy bike 8 Scap Pull Ups 8 Scap Push Ups on forearms 10 band pull aparts 6 KB Strict high pull (ea. arm) 6 Bottoms Up KB Press (ea. arm) Barbell Warm Up 5's Push Jerk...

1/20/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upHinshaw WU (No Measure)Hinshaw Warm Up Warming up – Hips and Lower body: high-knee karaoke, over the hurdle, knee to chest, figure four lunge. Warming up – Torso and Upper body: lunge with a torso twist,...

1/17/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upHinshaw WU (No Measure)Hinshaw Warm Up Warming up – Hips and Lower body: high-knee karaoke, over the hurdle, knee to chest, figure four lunge. Warming up – Torso and Upper body: lunge with a torso twist,...

1/16/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)800m Easy Run 10min GOWOD - Low back Foam Roll (1min) -T-spine opener (foam roller under shoulder blades narrow grip hold on barbell/KB)( 1min) -Pec Smash w/ LBall (1min side) -Banded...

1/15/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 easy bike 5::00 hip/ankle openers: - Spiderman lunge hold - Pigeon - Ankle stretch 2 x Banded Lateral 1/4 squat march x 10 reps each direction 10 Glute bridge raises w/band Barbell...

1/14/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2-3 x 8 Scap Pull Ups 8 Scap Push Ups on forearms 10 band pull aparts 6 KB Strict high pull (ea. arm) 6 Bottoms Up KB Press (ea. arm) DB Snatch Review - 5 DL - 5 HPull - 5 Snatch Kipping...

1/13/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)9min EMOM min 1- Bike min 2- 5 Tempo Plate counterbalanced squats + :10 hold last rep min 3- :15 side plank (ea. side) Front Rack/Ankle/Hips prepStrength Front Squat (Build to Heavy 3...

1/9/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconMetcon (Time)3 RFT 800m Run 20 Box Jumps 30 Sit Ups - Rx+ 20 GHD 30min Capsubs- 1000m Row for run

1/7/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 2 x 8 Scap push ups on elbows 8 Scap pull ups 8 Scap retracts on rings 1 Wall walk up YTW- 10 reps eachStrength Warm-up (No Measure)3 sets -Strict Pull Ups (leave 1-2 reps in...

1/6/20

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)7:00 AMRAP 150m Row(strapless) 8 DB hang squat clean (light) 6 Push up to downward dog Hip/Ankle primers Barbell Warm up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Squat Clean Review/warm up 5...

12/28/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 3 15 RDS alt. complete rds 35 D.U 5 Power Cleans 135/95 185/125 Rx+ 10 Pull Ups Rx+ 10 C2Bsubs- Jumping P.U- 50 single unders

12/27/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()Strength Deadlift (4 x 6 Building to Moderate)Build to Mod set of 6 for the day.MetconMetcon (Time)3 RFT 400m Run 15 Hang Power Snatch 75/55500m Row for run

12/26/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconMetcon (Time)Teams of 2 150/100 Cal Bike 20 Rope Climbs 150/100 Cal BikeSubs- Ring Rows x 5-/ Walk backs x 2

12/21/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)"Morris" 50 Wallball 40 Cal Ski 30 DB snatch 20 Box Jump Overs 24/20 15 Bar Muscle Ups

12/16/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()Strength Front Squat (5 x 3 Tempo)30X1 Tempo (:03 decent) 5-10lb heavier than last timeMetconMetcon (Time)3 Sets 1:30 Wall-Sit (weighted if possible) :30 Air Squats 50' FR Walking Lunge DB's or KB's :30...

12/12/19

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

12/11/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)5 x :30 on :30 off Row/Ski building intensity each set Hip/Ankle/shoulder prep WB Warm Up 5 DL 5 FS 5 PP 5 Thruster 5 WB Primer: 5 BFB 5 Cal 5 WBMetconMetcon (AMRAP - Rounds and...

12/10/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2x 200m Run 10 Plate halos (https://youtu.be/hGl741wWdpA) 6 KB high pulls ea,. arm 6 Bottoms Up KB Strict Press ea. arm 5 Single Arm KBS :15 Side Plank R-side :15 side Plank L-side KB...

12/9/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 easy bike 5::00 hip/ankle openers: - Spiderman lunge hold - Pigeon - Ankle stretch 2 x Banded Lateral 1/4 squat march x 10 reps each direction 10 Glute bridge raises w/band Barbell...

12/6/19

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 Barbell...

12/3/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconMetcon (AMRAP - Rounds and Reps)18min AMRAP 25 D.U 5 Shoulder To Overhead 115/75 Rx+ 155/105 25 D.U 10 Pull Ups Rx+ C2BSubs- 25 big jump single unders for d.u. Ring rows for pull...

12/2/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()Strength Front Squat (5x3 Tempo )Today's tempo: 31X1 (:03 down :01 pause explode up :01 @top) Use heaviest set from last wks squatsMetconMetcon (Time)500m Row 30 Burpees Over The Rower 500m Row 7min...

11/27/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 easy bike 2 x :20 Glute Bridge Hold 7 Inch worm to push ups :15 side plank each side Barbell Warm UP 5 GM 5 BS 5 ER 5 SP 5 FS 10 DL Deadlift review of resetting each repStrength...

11/26/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m easy runHinshaw WU (No Measure)Hinshaw Warm Up Warming up – Hips and Lower body: high-knee karaoke, over the hurdle, knee to chest, figure four lunge. Warming up – Torso and Upper...

11/25/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x :20 single unders :20 Burpee no push up :20 Reverse lunge 3 x 5 Plate Counterbalance Squat w/knees tracking directly over toes :04 down :01 hold :03 assent 2:00 Front rack...

11/22/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 easy bike Joint flow: shoulder circles hip circles back twists elbow rotations wrist circles spiderman lunge child's pose Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Clean and...

11/16/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Teams of 2 25min AMRAP 400m Run 100 Wallballs 20/14 10 Rope Climbs 75 Box Jumps 24"/20" 30 Devil's Press 50/35'sOne person working at a time. Run together. Rope Climb subs- 3x walk backs/...

11/15/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m easy run/3:00 bike Crossover symmetry YTW x 10-15 reps 1:00 shoulder stretch on wall :30 palms touching dead hang from bar Snatch Warm Up 5 GM 5 BS 5 Snatch Grip press 5 SG PPress 5...