WOD

9/14/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Teams of 2 25min Amrap 400m banded run 50 Box Jumps 24"/20" 50 Hang Squat Cleans 95/65 Rx+ 115/75

9/13/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-10:00 3 x 10 OH plate scap shrugs 50' OH DBL KB carry 10 slow controlled pvc pass-throughs 12-15m strength work review 15m-25m strength 25-30m wod discussion 35m-50m wodStrength :...

9/12/19

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,...

9/11/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 5:00 of catalyst warm up Barbell warm up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL wod discussion Primer: 2-4 reps of each movementMetconMetcon (Time)9/11 Tribute WOD For Time: 2001m Row or...

9/10/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-12 9min EMOM 1- :30 Jump Rope 2- 10-15 MB Cleans 3- :30 plank on MB 12-17m Movement prep ankle hips front rack 17-40m Front Squat review Front Squat Strength 40-55 Accessory...

9/9/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-12m 2 x 3:00 Row/Bike 2:00 Locomotive drills (spiderman lunge/walk outs/down dog ect) 12-14m 1 x :30 Side plank ea. side :30 hollow hold 14-16m 1 x crossover symmetry ytw 10 reps...

9/7/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 2 10 Rds (alt complete rds) 20/15 Cal Row Rx+ ski 8 Clean and Jerk 95/65. Rx+ 12 reps 10 T2B. Rx+ 15

9/6/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-10:00 3 x 10 OH plate scap shrugs 50' OH DBL KB carry 10 slow controlled pvc pass-throughs 12-15m strength work review 15-45m strength 50-55m WodStrength Warm-up (No Measure)4 sets 8...

9/5/19

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,...

9/4/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upCatalyst Warm Up (No Measure)500m Row Wrist circles x 10 Elbow circles x 10 Arm circles x 10 Arm forward and backs x 10 Arm rotations x 10 Tricep stretch + side bend x 10 Torso rotation x 10 Bow and bend x...

9/3/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-12 9min EMOM 1- :30 Jump Rope 2- 10-15 MB Cleans 3- :30 plank on MB 12-17m Movement prep ankle hips front rack 17-40m Front Squat review Front Squat Strength 40-55 Accessory...

8/31/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 3 5k Row 500 D.U 450 Wallballs Only two teammates can work at a time. Can work on any station in any order. Workout is complete once all reps have been completed 45min Cap

8/30/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()Strength Shoulder Press (Build to Heavy set of 8 )Push Press (Build to moderate set of 3)MetconMetcon (AMRAP - Reps)2:00 Max T2B 2:00 Max KBS 53/35 Rx+ 70/44 2:00 Max Burpee

8/29/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconMetcon (Time)2 RFT 800m Run 30 Box Jump Overs 24"/20" 50 Hand Release Push Ups

8/28/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-5 400m easy run 5-15:00 Crossover symmetry YTW x 10-15 reps 3-5:00 shoulder/hips prep 15:00-25:00 Snatch Warm Up 5 GM 5 BS 5 Snatch Grip press 5 SG PPress 5 OHS w/ pause in bottom 3...

8/27/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-5 5:00 Hips/ankle prep 6:00-15:00 9min EMOM 1- 10-15 cal Bike 2- 15-20 empty bar thrusters 3- 15-20 hollow rocks 18:00-25:00 Front Squat Review 25-40:00 FS 40:00-55 AccessoryStrength...

8/26/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Congratulations to all the PR's on retest week. Across the board everyone made improvements! The next 5 weeks will be strength bias. We will use this to build some strength and fix any...

8/24/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Teams of 2 20min Amrap P1- Runs 400m P2- Amrap : 10 Hang Power Clean and Jerk 75/55 10 lateral burpees over the bar Score = total reps 400m Run = 40 reps500m Row sub for run

8/23/19

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 (Find 5RM)Test 5 Rep max while...

8/22/19

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...

8/21/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-10:00 3 x :20 medball cleans :10 rest :20 plank on forearms :10 rest 10:00-14:00 Openers 1:00 Hip 1:00 ankle 1:00 T-Spine 14:00-20:00 Clean Technique Warm-Up (5 reps of each, three...

8/20/19

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...

8/19/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)Retest Week from wk of 7/8. When preforming retests think about how you performed on initial test. What was limiter? What can you change? Bigger sets, smaller sets, rest intervals? This is...

8/17/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 2 100 T2B 100 D.U 100 KBS 100 D.U 100 Cal Bike 100 D.U 100 Shoulder to Overhead 115/75 100 D.U

8/16/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()Strength Deadlift (5x5)all sets 80-90% of heavy 5 from testingMetconMetcon (AMRAP - Reps)4 RDS 1:00 Max Strict Pull ups 1:00 Max Dips 1:00 Max Push Ups 1:00 Rest

8/15/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-10m 300m Row 200m 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...

8/14/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()Strength Metcon (Weight)5 sets every 2min Build to heavy 1 Squat clean + 3 Front SquatsMetconMetcon (AMRAP - Rounds and Reps)AMRAP 9 20 T2B 50' DB OH Walking Lunge 50/35 (single arm) 20 Air Squats

8/13/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)8min amrap 5 single arm ring row (ea. arm) 50' single arm farmers (carry ea. arm) 10 plank push ups 5:00 Shoulder openers Double DB HCJ warm up 7 DB DL 7 DB HC 7 DB Press + 3 Push Press...

8/12/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 easy bike 2-3x :30 hollow hold 20 lateral step overs 16 alternating curtsy squats https://youtu.be/xClhGjz7p0A 8 Thoracic rotations in squat Barbell WU 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL...

8/10/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)25:00 AMRAP Teams of 3 P1- Max Cal Bike P2- 12 Shoulder to Overhead 95/65 Rx+ 135/95 + 12 KBS 53/35 Rx+ 70/53 + 12 Pull Ups Rx+ 6 Ring M.U P3- Rest Score = cal bike

8/9/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()Weightlifting3-Pos. Squat Snatch (Build to heavy complex )Hips/ Above Knee/ Floor squat snatchMetconMetcon (Time)21-15-9 Box Jump Overs 24"/20" Overhead Squats 95/65 Rx+ 115/75 8min CapOverhead squat...

8/8/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconMetcon (Time)Teams of 2 5 RDS each alternating complete RDS 200m Row 10 Burpees Over The Rower 200m RowThe stimulus is meant to be sprint intervals. Hammer each interval. Sub Ski for row. Lateral...

8/7/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0:00-10:00 3 x :20 medball cleans :10 rest :20 plank on forearms :10 rest 10:00-14:00 Openers 1:00 Hip 1:00 ankle 1:00 T-Spine 14:00-20:00 Clean Technique Warm-Up (5 reps of each, three...

8/6/19

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...

8/5/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-10:00 3 x 1:00 Bike 10-15 band pull aparts 6 DB strict high pull (single arm.) both arms 6 DB single arm strict press 2:00 Shoulder openers 12:00-20:00 Barbell Warm Up 5 GM 5 BS 5 ER 5...

8/3/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 3 4 RFT 75/55 Cal Row 30 KBS 70/44 9 Rope Climbs

8/2/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 easy Bike/Ski 2x 15 banded GM 10 Glute bridges 5 single leg DL ea. leg Deadlift Review 10-15 empty bar DLStrength Deadlift (Heavy set of 3 (not max))Build to heavy set of 3 for the...

8/1/19

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...

7/31/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 x 400m Run 10 Tempo Plate Squats 10 Box step ups Hip and Ankle openers Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Power Clean warm up 5 high pulls 5 hang power cleans 5 Power Cleans...

7/30/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconMetcon (AMRAP - Reps)5 RDS :30 on :30 off Kettlebell Swings 53/35 Pull ups Push Ups D.U

7/29/19

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...

7/26/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()Strength Deadlift (5 Reps EMOM x 7)Same weight across for all sets. Use 80% of 5RMMetconMetcon (Time)21-15-9 Cal Bike DB Squats 50's/35's 8min CapSprint wod. Push as hard as you can past the leg...

7/25/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconMetcon (AMRAP - Rounds and Reps)25min Amrap 400m Run 15 Sit Ups 15 DipsLevels for Dips - 1 Box dip feet on floor 2- Banded box dips 3- Box dips 4- Ring Dips. GHD Sit Ups for advanced athletes.

7/24/19

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 4:00-10:00 1x 100' OH single arm carry (R) 100' OH single arm...

7/23/19

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...

7/22/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-8:00 3 x 1:00 bike :30 Medball cleans :30 push ups 8:00-15:00 Shoulder and T-spine openers 15:00-25:00 Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 PP 5 FS 5 DL Power Clean and Jerk Review 5...

7/20/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 2 200 Wallballs 20/14 *Every 3min including the start run 200mPartners run together, one person working at a time on wallballs

7/19/19

Driving Force CrossFit - CrossFitView Public WhiteboardStrength Deadlift (Romanian Deadlifts 5x8 )MetconMetcon (AMRAP - Rounds and Reps)12min AMRAP 30 D.U 15 Power Snatch 75/55 30 D.U 15 Pull Ups

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...