2016.07.25

by JJ Christopher in WOD | Leave a comment

DSC04488Strength:

deadlift

    • 5-6×6-8 (31X0 tempo)

– rest 2:30 between work sets

 

Conditioning:

10-8-6-4-2

    • power clean+push jerks (135/95)

– run 400m between each set

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

2016.07.24

by JJ Christopher in WOD | Leave a comment

Olympic Weightlifting: 10:00 – 11:30 am

Open Gym: 10:00 am – 1:00 pm

FREE Trial CrossFit Class: 11:30 am – 12:15 pm

Strength programming for the week of 7/25/16 – 7/30/16:

Monday 7/25/16

deadlift

        • 5-6×6-8 (31X0 tempo), rest 2:30 between work sets

Tuesday 7/26/16

rear-foot elevated split squats

        • 1×12, 10, 8, 6, 4 (2121 tempo), rest 30 sec. between legs, 90 sec. between sets

Wednesday 7/27/16

handstand push-ups & toes-to-bar

        • 12 min. EMOM: odd min. 6 HSPUs, even min. 8 TTB

Thursday 7/28/16

power clean+hang clean

        • to a heavy single

hang clean

        • 3-5×1 @ max power clean+hang clean

Friday 7/29/16

overhead squat

        • 1×10, 8, 6, 4, 2 (2011 tempo), rest 2:30 between work sets

Saturday 7/30/16

metcon only

2016.07.23

by JJ Christopher in WOD | Leave a comment

DSC04238Conditioning:

5 rounds with a partner

    • 400m run
    • 30 hang power snatches (75/55)
    • 30 box jump step-downs (24/20)

– partners split work evenly in alternating sets

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

The Spikers’ Luck Ran Out (7/21)

by JJ Christopher in Announcement | Leave a comment


Another valiant effort and defeat for the team. Lorelei came through in the clutch with some punch, Maher perfected a new move – the spike and fall, and Clem was the star of the show at his first beach Vball game! Playoffs begin next week – hoping this team peaks at the right time!

– Kate G.

2016.07.22

by JJ Christopher in WOD | Leave a comment

DSC04235

Strength:

superset: strict handstand push-ups & toes-to-bar (scale: knees-to-elbows/kipping)

    • 5-6×6-8

 

Conditioning:

21-18-15-12-9-6-3

    • push presses (95/65)

– 20 double-unders (sub: lateral bar-hops) before each set

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

2016.07.21

by JJ Christopher in WOD | Leave a comment

DSC04165

Reminder:

    • DSCF Summer Co-Ed Beach Volleyball plays tonight at 6:30 pm on Court Z1.

Strength:

back squat

    • 5-6×6-8 (2020 tempo)

– rest 2:30 between work sets

front-rack holds

    • 3-5×10 seconds

 

Conditioning:

2 rounds (7 minute cap each round)

    • 30 wall balls (20/14)
    • 20 power cleans (135/95)
    • 10 bar muscle-ups (sub: 2x chest-to-bar pull-ups/pull-ups+2x ring dips/push-ups)

– rest 6 minutes between rounds

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

2016.07.20

by JJ Christopher in WOD | Leave a comment

DSC04142

Strength:

power snatch+hang snatch

    • to a heavy single

hang snatch

    • 3-5×1 @ max power snatch+hang snatch

 

Conditioning:

3 rounds

40 second AMRAP

        • calorie row

3 rounds

40 second AMRAP

        • ab-mat sit-ups

3 rounds

40 second AMRAP

        • kettlebell swings (70/53)

3 rounds

40 second AMRAP

        • double-unders (scale: double-under attempts, sub: 4 count-mountain climbers)

– rest 20 seconds between rounds

– rest 2 minutes between rounds of movements

– aim to maintain consistent scores between rounds of each movement

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

2016.07.19

by JJ Christopher in WOD | Leave a comment

DSC03972

Strength:

press

    • 5-6×6-8 (30X1 tempo)

– rest 2:30 between work sets

superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups)

    • 5-6×4-6 (30X0 tempo)

 

Conditioning:

“Death by Burpee Box Jump”

15 minutes

    • minute one: 1 burpee box jump (24/20)
    • minute two: 2 burpee box jumps (24/20)
    • etc.

– if you fail to complete the required number of reps in a given minute, rest 1 minute and start from the top of the next minute with 1 burpee box jump, etc.

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

2016.07.18

by JJ Christopher in WOD | Leave a comment

DSC03964

Strength:

front squat

    • 5-6×6-8 (30X1 tempo)

– rest 2:30 between work sets

 

Conditioning:

5 rounds

    • 10 hang cleans (135/95)
    • 200m run

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

2016.07.17

by JJ Christopher in WOD | Leave a comment

Olympic Weightlifting: 10:00 – 11:30 am

Open Gym: 10:00 am – 1:00 pm

FREE Trial CrossFit Class: canceled today

Strength programming for the week of 7/18/16 – 7/23/16:

Monday 7/18/16

front squat

        • 5-6×6-8 (30X1 tempo), rest 2:30 between work sets

Tuesday 7/19/16

press

        • 5-6×6-8 (30X1 tempo), rest 2:15 between work sets

superset: pull-ups & ring dips

        • 5-6×4-6 (30X0 tempo)

Wednesday 7/20/16

power snatch+hang snatch

        • to a heavy single

hang snatch

        • 3-5×1 @ max power snatch+hang snatch

Thursday 7/21/16

back squat

        • 5-6×6-8 (2020 tempo), rest 2:30 between work sets

front-rack hold

        • 3-5×10 seconds

Friday 7/22/16

superset: strict(/deficit) handstand push-ups & toes-to-bar

        • 5-6×6-8

Saturday 7/23/16

metcon only

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