WOD

9/24/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardWarm-up (No Measure)A) Squat Clean 6-5-4-3-2-1 add weight each set :20 rest btw Rest 3min after final single. Then repeat B) Clean Hang Pull Below Knee 4x3 @90-100% C) Front Squat 6x3 heavy D) 4 Sets 10 Back Rack...

9/24/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Row 1:00 Legs only 1:00 Arms only 1:00 Both 3 x :20 hanging L-Sit 10 alt Shoulder taps in push up position 5-10 Strict Dips + :05 lock out hold on last repMetconMetcon (Time)3 Rounds...

9/22/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 3 Alt Complete Rounds 12 Rounds (4 each) 9 Burpee Box Jump Overs 30"/24" 7 C2B Pull Ups Then Alt Complete Rounds 12 Rounds (4 each) 12/9 Cal Bike 10 Thrusters 95/65 35min...

9/22/18

Driving Force CrossFit - STPView Public WhiteboardTia Complex (Every 2min for 4 rds)7 Thrusters + 6 Push Press + 5 Hang Squat...

9/21/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Friday Game: Hokey Pokey https://youtu.be/pFDv8SsXKoo 1:00 child’s pose 1:00 pigeon each side Barbell Warm Up 5 GM 5 BS 5 Elbow Rotations 5 Press 5 FS 5 DL Power Clean Clean From High...

9/21/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardWarm-up (No Measure)A) Snatch Waves 3x 60%/65%/70%/75%/77%/80%/85%/90% B) Paused Snatch Pull 4x1 pause :05 off floor + :05 right above knee + :05 high thigh C) Every 3 minutes, for 15 minutes (5 sets): 2 Front...

9/20/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run Quad Stretch 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...

9/19/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x :30 single unders :30 Push Up to Downward Dog :30 Alt Lunges 3 x 8 Single Arm DB Press (each arm) 8 Single Arm DB Strict High Pull (each arm)MetconTwo Steps From Hell (Time)3RFT 25...

9/19/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardWarm-up (No Measure)A) 21-15-9 Bench Press 135/85 4-3-2 Rope Climb rest 3min 15-12-9 Bench Press 155/95 4-3-2 Rope Climb Rest 3min 12-9-6 Bench Press 185/115 4-3-2 Rope Climb B) 8 Sets 2min amrap 50' hs walk max...

9/18/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardWarm-up (No Measure)A) Every 3min for 15min (5 sets) Squat Clean + Hang Squat Clean + Split Jerk 70-80% B) Every 2min for 6min (3 sets) Clean and Jerk @85-90% C) Push Press...

9/18/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)7min amrap 1:00 Row/Ski 10 alt leg v-ups 10 single leg RDL's (each leg) Deadlift warm up empty bar 15 Good mornings 15 Deadlifts Build to deadlift working weight in sets of 3RDL =...

9/17/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 3 x 10 Banded Right Side Steps 10 Banded Squats 10 Banded Left Side Steps 1:00 samson stretch each side Empty bar back squat 7 reps wirth :03 pauseStrength Back Squat (4x6)Work...

9/17/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardWarm-up (No Measure)A) 20min Emom odd- 2 Power Snatch @ 80% even- 3-6 Ring M.U *If you do not have m.u then spend 10min on ring thing pre workout. Then 10-15 ring dips instead of m.u B) Snatch Deadlift 4x3 @110%...

9/15

Driving Force CrossFit - STPView Public WhiteboardWeightliftingWarm-up (No Measure)Every 2min for 4 RDS: 7 Thrusters 6 Push Press 5 Hang Squat...

9/15/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 2 3 RDS 60/45 Cal Ski 40 Back Squats 115/75 20 Deficit Push Ups (4") Rest 3min after each rdSub Ski for rower but RX first choice is skier. Deficit Push Ups- Hands on plates and chest touches...

9/14/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardWarm-up (No Measure)Power Clean Build to heavy set of 5 (tng) Clean Deadlift 3x3 3 Rds 10 Sandbag Cleans 150/100 100’ hs walk Rest...

9/14/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Friday game: PVC game https://youtu.be/TBMSH-k_7As 1:00 child’s pose 1:00 pigeon each side Wod prep Barbell warm up 5 GM 5 BS 5 Elbow Rotations 5 Press 5 FS 5 DL Power Clean Clean From...

9/13

Driving Force CrossFit - DFCF COMPView Public WhiteboardWarm-up (No Measure)Active Recovery Day 30min of easy recovery pace...

9/13/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 20 Jumping Jacks 25' Forward Bear Crawl 25' Backward Bear Crawl :20 L-Sit Hang From Bar Wod Prep 10 empty bar strict press 5 push press 10 light hand to hand kbs 30 single...

9/12/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run then 3 x 10 OHS PVC 5 Push Up to Downward Dog Banded Shoulder Stretch 1:00 each arm Overhead Squat ReviewStrength Overhead Squat (Build to Heavy set of 3)MetconMetcon (Time)3...

9/12

Driving Force CrossFit - DFCF COMPView Public WhiteboardWarm-up (No Measure)Snatch Every 2:30 until failure 15/12 Cal Bike 2 squat snatches (no tng) starting @70% adding 5lbs per round Bench Press 5 Rds 5 Bench Press 10 Single Arm Ring Row (each...

9/11/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardEnduranceWarm-up (No Measure)Ski 12x 250m rest :90Strength Warm-up (No Measure)Push Jerk 5x2 warm up, increasing 10x2 working sets, increasing weightGymnasticsWarm-up (No Measure)EMOM 10 5 Strict Dips 5 Kip Dips...

9/11/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)8 Min Amrap for quality 1:00 Row or Ski 10 Suitcase Deadlifts (each side) 10 DB Strict Press (each Side) 1:00 child's pose 1:00 Pigeon pose (each side) wod prep 5 Kip Swings 5 Kip Pull...

9/10/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x :30 Jump Rope 10 inch worms w/ push up 10 PVC Pass Throughs 3 x 10 Y's (Crossover symentry) :20 Child's Pose Barbell Warm Up Snatch 5 Snatch Grip Press 5 SG Push Press 5 OHS 5 Power...

9/10/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardStrength Warm-up (No Measure)Front Squat 4x8 Build each set Back Rack Lunge 4x10 (5 reps ea. leg)Accessory WorkWarm-up (No Measure)5 RDS 20 GHD Sit Ups 30 Air...

9/8/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 3 9 100m Sprints (relay) 100 DB Push Press 35/25 9 100m Sprints 100 DB Front Squats 35/25 9 100m Sprints 100 DB Power Cleans 35/25 25min...

9/7/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Friday Game Funnel Tag https://youtu.be/wU0ZgIVROH8 Wod Prep: Barbell Snatch warm up 5 Snatch Grip Press 5 S.G Push Press 5 OHS 10 Snatch Grip Deadlift 5 Snatch High Pull 5 Muscle Snatch...

9/7/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardWarm-up (No Measure)Deadlift 4x8 Build each set Barbell Row 4x8 Weighted Pull Ups...

9/6/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 3x 12 Ring Rows 10 Alt Step back Lunges 10 Box Step Ups 1:00 calf stretch 1:00 achilles stretchMetconMetcon (Time)For Time: 1 Mile Run 40 Box Jumps 24/20 6 Rds of Cindy 20 Box...

9/5/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 10 Leg Swings forward (each leg) 10 Leg Swings sideways (each leg) 1:00 min Ankle Stretch 15 Slow Tempo Air Squats Barbell Warm Up 5 Good Mornings 5 Back Squats 5 Elbow...

9/5/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardStrength Warm-up (No Measure)Power Clean + Hang Power Clean 10 Sets buildingEnduranceWarm-up (No Measure)Running 5 x 200m rest :90 5 x 100m Rest...

9/4/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds 1:00 EasY Row 1:00 Air squats 1:00 Push Up 1:00 Rest DB warm up (light dB) 5 DL 5 High Pull 5 Hang Power Clean 5 Press 5 Push Press 5 Push JerksMetconMetcon (AMRAP - Reps)Teams...

9/1/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Team outdoor...

8/31/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Friday Game Mailman https://youtu.be/eUK5UIN2XsY Wod Prep: Rope Climb Leg Lock- J-Hook - 10min Focused skill work P.O.P Jump and reach. Knees to chest as high as possible before first...

8/31/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardEnduranceWarm-up (No Measure)Ski 8x500m rest 1minGymnasticsWarm-up (No Measure)6 RDS :90 interval 20/15 C2B max distance HS walk rest 3minStrength Warm-up (No Measure)A) Power Clean EMOM x10 3 Tng Power Cleans....

8/30/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Rowing Bowling Game Hamstring/ Low Back MobilityMetconMetcon (Time)Teams of 2 6K/5K Row * Every 1K- 100' Sled Sprint (50' each partner)Wod Focus: Partners can switch whenever. Every...

8/29/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 10 Band Pull aparts 10 Banded Presses 3 x 25' Bear Crawl Forward 25' Bear Crawl Backward :20 Dead Hang from bar Barbell Warm up 10 Strict Press 10 Push Press 5 Close Grip Overhead...

8/29/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardEnduranceWarm-up (No Measure)Running 3 sets: 3x400m rest 1min rest 3min after 3rd and 6th\ 3 sets: 3x100m rest 1minStrength Warm-up (No Measure)Strict Press 5x3 Push Press 5x2 Split Jerk...

8/28/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardMetconWarm-up (No Measure)2K Row (+ 6-8 sec slower per 500m than 2K PR pace) rest 3:00 EMOM Squat Clean- 2 reps per min starting @70%. Add 10lbs per min until failure. rest 3min 1K Row (hard...

8/28/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 x 1:00 Air Squats 1:00 Ring Row or Strict Pull Up 1:00 Back Lunge 1:00 Plank Wod Prep T2B Kipping 5-5-5 5 MB Deadlift 5 MB Squat 5 Wallball 10 Box Step Ups alt legs 5 Burpee BJO POP-...

8/27/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardEnduranceWarm-up (No Measure)Assault Bike 4 RDS 25/20 Cal rest :45 20/16 Cal rest :45 15/12 Cal rest 2:00Strength Warm-up (No Measure)A) Power Snatch 7x2 increase each set. No tng B) Back Squat 4x10 increase each...

8/27/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)300m Ski 400m Run 3 x 10 Banded good mornings 10 Single Leg RDL with DB or KB (5 reps ea. leg) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5...

8/25/18

Driving Force CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 2 100 Pull Ups 60 Hang Power Cleans 155/105 120/90 Cal Bike 60 Push Jerks 155/105 200 Push...

8/24/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Friday game warm up Medball tick tac toe Wod Prep: 5 Box step ups ea. Leg 5 Burpee Box Jumps :30 Hollow Body Hold 5 Medball DL 5 MB Front Squats 5 Wallballs P.O.P BBJO- stay close to...

8/24

Driving Force CrossFit - DFCF COMPView Public WhiteboardStrength Warm-up (No Measure)Overhead Squat 5x3 @70% :03 pause Snatch 5x1 @80% :03 pause below...

8/23/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt...

8/22/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 3 x 12 DB Rows (6 ea. arm) 10-15 Ring Rows with feet elevated Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front...

8/22/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardEnduranceWarm-up (No Measure)Rowing 4 x 1500m Rest 3minStrength Warm-up (No Measure)A) Clean Complex Clean Pull + Hang Clean + Clean + Front Squat Work to Heavy, then 2 sets @...

8/21/18

Driving Force CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Row 4 x :50 easy :10 Sprint 3 x 10 Banded Face Pulls 10 Pull Aparts 10 DB Lateral Delt Raise Wod prep: 5 DB single arm deadlifts 5 High Pulls 5 Push Press 5 Hang clean and jerk Repeat on...

8/21/18

Driving Force CrossFit - DFCF COMPView Public WhiteboardStrength Warm-up (No Measure)A) Jerk Complex Push Press + Push Jerk + Jerk Work to Heavy, then 2 sets @ 90% B) Strict Press / Pull-up EMOM 15 of: Min 1: 5 Strict Press @ (55%-65%-75%-75%-75%) Min 2: 5 Strict...