WOD

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...

11/14/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upMetconMetcon (AMRAP - Reps)20min (5 RDS) :30 on :30 off Ski/Row Cals Burpees Goblet Squats (hap) D.U1 RD = all 4 movements. Use first RD to establish reps per movement then goal is to hold that number for...

11/13/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconMetcon (Time)3RFT 20/15 Cal Bike 10 Hang Squat Cleans 95/65 Rx+ 135/95 Rest 5min 3RFT 20/15 Cal Bike 10 Squat Cleans 95/65 Rx+ 135/95 20min CapSubs- Row for bike if needed

11/12/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconMetcon (AMRAP - Reps)7min AMRAP 3-6-9-12-15-18..ect DB Push Press 35/25's Rx+ 50/35's Strict Pull Up Rest 3minSubs- Banded Strict pull ups/bar rows for strict pull upsMetcon (AMRAP - Reps)2:00...

11/11/19

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,...

11/05/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)5:00 Foam Roll Crossover Symmetry Activation pick 3 3 x 6 Cat to Camel 8 Yoga push ups 6 Sumo squat to stand https://youtu.be/jbP4KAdtgqA Kipping Pull Up Progression 5-7 scap pull ups...

11/1/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Shoulder/ankle prep barbell warm up 5's 3-4 rds :30 bike/row 4 clean and jerk building from empty 6 lat box step ups 4 box jumpsMetconMetcon (AMRAP - Reps)Log 20.4 Reps HereCrossfit...

10/31/19

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,...

10/30/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x :30 bike 10 pvc pass-throughs 10 banded side steps each direction 10 Ring Rows 5 push up to down dog 2-3:00 banded shoulder stretch Barbell warm up 5 gm 5 bs 5 er 5 sp 5 fs 5 dl...

10/29/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)20.3 Recovery 10min amrap :20 supinated bar hang 5 Thoracic rotations R/L 8 Cat to Camels 5 Bird Dogs R/L 2:00 easy Row WB warm up 5 DL 5 FS 5 THR 5 WBMetconMetcon (Time)FT: 1000m Row 50...

10/28/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)8-10min :30 plank 15 cal row 10 kB RDL 8 push up 3 deadlifts buildingMetconCrossfit Games Open 20.3 and 18.4 Masters (55+) (Time)21 deadlifts 185/125 lb 21 Push Press 95/65 lb 15...

10/25/19

Driving Force CrossFit - CrossFitView Public WhiteboardCrossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb...

10/24/19

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,...

10/23/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 1:00 bike 8 DB sing arm high pulls ea. arm 10 alt reverse lunges holding db 15 hollow rocks 2-3:00 Shoulder opener stretch Emom movement review few reps each movementMetconMetcon...

10/22/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 3 x 8 OH Plate Scap Shrugs 5 Push Up to Downdog 50' Kb OH Carry Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Clean and jerk warm up 5 clean pull 5 hang power clean 5 ppress 5...

10/21/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3-5:00 easy bike 3 x 6 push ups 12 air squats 20 single unders 2:00-3:00 hip prep- spiderman lunge calves stretch 3 sets 5 kip swings + 1-3 t2b 3-5 thrustersMetconCrossfit Games Open...

10/18/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)5-10min bike/row 3 rds 5 push up to downdog 10 air squats 20 single undersCrossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 4 dumbbell...

10/17/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)500m 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 Skip for Height...

10/16/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 1:00 Row 8 Push up to downward dog 6 Single arm KB thrusters (ea. arm) 3-5:00 hip/ankle stretching 2x 30 single unders 2x 15 single leg single unders (ea. leg) 2 x 30 d.u w/ focus...

10/15/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-5m 400m Run 3::00 hip/ankle openers: - Spiderman lunge hold - Pigeon - Ankle stretch 5-10m 2 x Banded Lateral 1/4 squat march x 10 reps each direction 10 Glute bridge raises w/band 8...

10/14/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Via Comptrain: The Art & Science of Redos If you are planning hitting the Open workouts twice, here are a few things to keep in mind. Game Day Fridays Friday is game day. We make our...

10/12/19

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 3 3 RFT 45 Toes to Bar 45 Front Squats 115/75 400m Run (all 3 teammates together)

10/11/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)FNL 20.1Crossfit Games Open 20.1 (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutesCrossfit Games Open 20.1 Scaled (Ages...

10/10/19

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)0-15m 500m 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 Skip for...