2018.09.21

by LucBMcE in WOD | Leave a comment

clean&jerk

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Testing:

clean & jerk

    • 1 Rep Max

Conditioning:

Grace

    • 30 power clean & jerks (135/95)

Cool-Down/Recovery:

2-3 rounds

    • :30 AirBike (Cool-Down pace)
    • :30 medball lower back stretch

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

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

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2018.09.20

by LucBMcE in WOD | Leave a comment

pull-up.fg

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Testing:

weighted pull-up

    • 1 Rep Max

pull-ups

    • 2x AMRAP

-rest 2 min. between efforts

Conditioning:

20 min. AMRAP

    • 2 muscle-ups
    • 4 burpee box jump overs (24/20)
    • 8 kettlebell swings (70/53)

Cool-Down/Recovery:

2-3 rounds

    • :30/side calf stretch
    • 6-10 pass-thru’s

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

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

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2018.09.19

by LucBMcE in WOD | Leave a comment

ring dippush up

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Testing:

weighted ring dip

    • 1 Rep Max

push-ups

    • 2x AMRAP

-rest 2 min. between efforts

Conditioning:

50/40 cal. AirBike, Time-Trial

-rest 3-5 min.

2x AMRAP double unders

Cool-Down/Recovery:

2-3 rounds

  • :30/side calf stretch
  • 6-10 pass-thru’s

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

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

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2018.09.18

by LucBMcE in WOD | Leave a comment

deadlift

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Testing:

deadlift

    • 1 Rep Max

Conditioning:

Diane

21 – 15 – 9

    • deadlifts (225/155)
    • handstand push-ups

Cool-Down/Recovery:

foam roll + pvc pass-thru’s

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

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

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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July/August 2018 PR’s.

by LucBMcE in PRs | Leave a comment

 

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The PR Board is ready for TESTING WEEK 2!

adam polywka

  • clean – 285
  • front squat – 280×2

brendan forbes

  • 2,000m row – 7:16.2
  • 100 cal AirBike – 7:35

DivisionSt. CrossFit

  • random phone numbers – 1

erin feinerman

  • back squat – 180
  • split jerk – 120

ian kobernick

  • hang clean – 275
  • split jerk – 235
  • hang snatch – 140×2
  • overhead squat – 185×2
  • deadlift – 424

linh lam

  • clean & jerk – 115
  • push press – 90

matthew dick

  • back squat – 255
  • clean – 185.5
  • deadlift – 365
  • snatch – 130
  • push press – 190
  • split jerk – 205
  • front squat – 225

david mccradden (McDavid)

  • 2,000m row – 7:27.7
  • push press – 247
  • overhead squat – 230
  • ub bar muscle-ups – 3
  • offspring – 2

sabrina gordon

  • hang clean – 200
  • push press – 165
  • split jerk – 200
  • snatch – 150
  • front squat – 235
  • chest-to-bar – 2

sarita phipps

  • split jerk – 155

stephanie johnson

  • push press – 140
  • snatch – 116
  • split jerk – 160
  • front squat – 165
  • hang clean – 145

phil washlow

  • overhead squat – 225×3

2018.09.17

by LucBMcE in WOD | Leave a comment

air squat

Shop your favorite Division St. CrossFit apparel online:

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Testing:

back squat

    • 1 Rep Max

Conditioning:

Karen

    • 150 wall balls (20/14)

OR

    • 3x 530m run, repeats

-2 min. rest between runs

Cool-Down/Recovery:

2-3 rounds

    • :30 AirBike (Cool-Down pace)
    • 10 lateral lunge/cossack squats

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

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

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2018.09.16

by LucBMcE in Sunday. | Leave a comment

Get excited for Testing Week 2!!

Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

Monday 9/17/18

  • back squat.
  • Karen.

OR

  • 3x 530m run, Repeats.

Tuesday 9/18/18

  • deadlift.
  • Diane.

Wednesday 9/19/18

  • weighted ring-dip.
  • push-ups, 2x AMRAP.
  • 50/40 cal AirBike, Time-Trial.
  • double unders, 2x AMRAP

Thursday 9/20/18

  • weighted pull-up.
  • pull-ups, 2x AMRAP.

Friday 9/21/18

  • clean&jerk.
  • Grace.

Saturday 9/22/18

  • make-up and/or metcon only

2018.09.15

by LucBMcE in WOD | Leave a comment

_MG_7697

Shop your favorite Division St. CrossFit apparel online:

http://divisionstcrossfit.deco-apparel.com/page/gym-apparel

Make-Up Day:

Feel free to make up any of the 1 RM from earlier in the week and any of the workouts, or just do the Saturday Partner Workout posted in Conditioning.

  • Press+Push Press+Mile Run, Time Trial
  • Front OR Overhead squat+1,000m Row, Time Trial+3 min. cal AMRAP AirBike
  • Snatch+1,000m Row, Time Trial+3 min. cal AMRAP AirBike
  • Push OR Split Jerk+AMRAP handstand push-ups+”Jackie”
  • Clean+Elizabeth

Conditioning:

4 rounds, with a partner

    • 50 kettlebell swings (53/35)
    • 50 abmat sit-ups
    • 50 goblet lunges (53/35)
    • 530m farmer’s walk (53/35)

-rx+ 70/53

-partners switch anytime they want and walk together.

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

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

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2018.09.14

by LucBMcE in WOD | Leave a comment

clean

Shop your favorite Division St. CrossFit apparel online:

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Testing:

clean

    • 1 Rep Max

Conditioning:

Elizabeth

21 – 15 – 9

    • clean (135/95)
    • ring dips

Cool-Down/Recovery:

2-3 rounds

    • :30 AirBike (Cool-Down pace)
    • 15 press-ups

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

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

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2018.09.13

by LucBMcE in WOD | Leave a comment

push jerksplit jerkhspumeme1hspumeme2hspumeme3

Attention:

Tonight’s 6 p.m. class will be OPEN GYM!

Shop your favorite Division St. CrossFit apparel online:

http://divisionstcrossfit.deco-apparel.com/page/gym-apparel

Testing:

push OR split jerk

    • 1 Rep Max

handstand push-ups

    • 2x AMRAP

Conditioning:

“Jackie”

    • 1,000m run
    • 50 thrusters (45/35)
    • 30 pull-ups

Cool-Down/Recovery:

2-3 rounds

    • :30 pike stretch
    • :30 straddle stretch
    • 6-10 pass-thru’s

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

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

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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