2017.07.23

by JJ Christopher in WOD | Leave a comment

Olympic Weightlifting: 10:00 – 11:30 am

Open Gym: 10:00 am – 1:00 pm

Strength training for the week of 7/24/17 – 7/29/17:

Monday 7/24/17

every 2 min. for 8 rounds

    • 2 power snatches

– start @ 65%

– add weight each set

Tuesday 7/25/17

front squat OR overhead squat

    • 5×4-6

– start @ 70%

– may add weight each set

dual-arm kettlebell front-rack step-ups

    • 2×20-30 total steps

– 2 min. rest between sets

Wednesday 7/26/17

seated alternating dumbbell press

    • 4×6-8

superset: single-arm kettlebell/dumbbell row & push-ups

    • 3-5×8 (single-arm row)
    • 3-5×12-20 (push-ups)

Thursday 7/27/17

every 2 min. for 8 rounds

    • 6 box jump step-downs (24/20)
    • 8 kettlebell swings (70/53)
    • 30 sec. front leaning rest

Friday 7/28/17

superset: dual-arm kettlebell front squat & handstand hold

    • 6×6-8 (dual-arm kb front squat)
    • 6×10-30 sec. (handstand hold)

Saturday 7/29/17

    • metcon only

2017.07.22

by JJ Christopher in WOD | Leave a comment

DSC09870

Attention:

Please note the cancellation of the following classes on Thursday, July 27, 2017 for building maintenance:

    • 6 am
    • 7 am
    • morning Open Gym (8 am-noon)
    • noon

Don’t Forget:

We….want….YOU!….to lend us a hand Sunday, July 30th starting at 10 am to help with the DSCFacelift after some building maintenance is completed. Hope you can join us then!

Conditioning:

21 min. AMRAP with a partner

    • 3 deadlifts (255/165)
    • 9 burpee box jump step-downs (24/20)
    • 27 double-unders
    • 200m run

– partners alternate every rep on deadlift and burpee box jump step-downs but perform double-unders and run together

rest until 25:00

5 min. AMRAP

    • flexed-arm L-hang from the rings (sub: flexed-arm hang from the bar)

– partners alternate max effort sets

5 min. AMRAP

    • front-leaning rest

– partners perform front-leaning rest 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/

Stay in-the-know with Division St. CrossFit:

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2017.07.21

by JJ Christopher in WOD | Leave a comment

DSC09867

Attention:

Please note the cancellation of the following classes on Thursday, July 27, 2017 for building maintenance:

    • 6 am
    • 7 am
    • morning Open Gym (8 am-noon)
    • noon

Don’t Forget:

We….want….YOU!….to lend us a hand Sunday, July 30th starting at 10 am to help with the DSCFacelift after some building maintenance is completed. Hope you can join us then!

Strength:

superset: push presses & pull-ups

    • 5×3-5 (push presses)
    • 5×8-12 (pull-ups)

 

Conditioning:

30 power clean & jerks (135/95)

800m run

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/

Stay in-the-know with Division St. CrossFit:

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Join our Members Only Forum!

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DSCFacelift (Sun. 7/30)

by JJ Christopher in Event | Leave a comment

DSCFaceliftNext week Division St. CrossFit will finally be receiving some much needed building repairs. On Sunday, July 30th at 10 am, “We….want….YOU!” to help us put the gym back together. That’s right –  we’re calling on our community to put their functional fitness to use on the following projects:

    • wall-mounting the main rig
    • cleaning and re-oiling barbells
    • mounting additional handstand push-up walls
    • painting around the whiteboard
    • painting and mounting a frame around the whiteboard
    • sanding down the SPEAL bars

 

Participation is 100% voluntary but Open Gym and Olympic Weightlifting will be canceled that day in order for us to work. So, we hope you can make plans to help us get these jobs done! There will be no prep work necessary on your end – simply show up and we’ll let you know how you can help. Can’t make it? No sweat. We’ll make it work!

 

We hope you enjoy these changes and that you are available to help us make them happen! Thanks!!

2017.07.20

by JJ Christopher in WOD | Leave a comment

DSC09861

Attention:

Please note the cancellation of the following classes on Thursday, July 27, 2017 for building maintenance:

    • 6 am
    • 7 am
    • morning Open Gym (8 am-noon)
    • noon

Strength:

back squat

    • 5×4-6

– start @ 70%

– may add weight each set

front rack holds

    • 3-5×10 sec.

 

Conditioning:

400m run

15 handstand push-ups

400m run

30 ring dips

400m run

60 push-ups

400m run

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/

Stay in-the-know with Division St. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.07.19

by JJ Christopher in WOD | Leave a comment

DSC09859

Attention:

Please note the cancellation of the following classes on Thursday, July 27, 2017 for building maintenance:

    • 6 am
    • 7 am
    • morning Open Gym (8 am-noon)
    • noon

Strength:

every 2 min. for 8 rounds

    • 2 touch-and-go power cleans

– start @ 65%

– add weight each set

 

Conditioning:

14 min. AMRAP

    • 12 thrusters (75/55)
    • 20 hang power snatches (75/55)

– rest 40 sec. between rounds

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/

Stay in-the-know with Division St. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

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2017.07.18

by JJ Christopher in WOD | Leave a comment

DSC09857

Attention:

Please note the cancellation of the following classes on Thursday, July 27, 2017 for building maintenance:

    • 6 am
    • 7 am
    • morning Open Gym (8 am-noon)
    • noon

Reminder:

    • Place your order for affordable grassfed beef, pasture-raised chicken, and pasture-raised pork from VDL Grassfed by end of day TODAY Tuesday, July 18th for delivery on Saturday, July 22nd!

Strength:

push jerk

    • work to a heavy set of 3
    • 2xAMRAP @ 80-85% of the heavy set of 3

– rest 3 min. between AMRAPs

superset: pull-ups & ring dips

    • 3-5×2-3 (pull-ups)
    • 3-5×12-15 (ring dips)

 

Conditioning:

3 min. AMRAP

    • burpees

2 min. AMRAP

    • box jump step-downs (24/20)

1 min. AMRAP

    • kettlebell swings (53/35)

2 min. AMRAP

    • box jump step-downs (24/20)

3 min. AMRAP

    • burpees

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/

Stay in-the-know with Division St. CrossFit:

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Join our Members Only Forum!

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2017.07.17

by JJ Christopher in WOD | Leave a comment

DSC09474

Reminder:

    • Place your order for affordable grassfed beef, pasture-raised chicken, and pasture-raised pork from VDL Grassfed by end of day TOMORROW Tuesday, July 18th for delivery on Saturday, July 22nd!

Strength:

front squat OR overhead squat

    • work to a heavy set of 1-2
    • 3-4×1-3 @ 80-90% of the heavy set of 1-2

 

Conditioning:

4 rounds

2 min.

        • 15 toes-to-bar
        • AMRAP hang cleans (round 1: 155/105, round 2: 135/95, round 3: 115/80, round 4: 95/65)

– rest 2 min. between rounds

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/

Stay in-the-know with Division St. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.07.16

by JJ Christopher in WOD | Leave a comment

Olympic Weightlifting: 10:00 – 11:30 am

Open Gym: 10:00 am – 1:00 pm

Strength training for the week of 7/17/17 – 7/22/17:

Monday 7/17/17

front squat OR overhead squat

    • work to a heavy set of 1-2
    • 3-4×1-3 @ 80-90% of the heavy set of 1-2

Tuesday 7/18/17

push jerk

    • work to a heavy set of 3
    • 2xAMRAP @ 80-85% of the heavy set of 3

– rest 3 min. between AMRAPs

superset: pull-ups & ring dips

    • 3-5×2-3 (pull-ups)
    • 3-5×12-15 (ring dips)

Wednesday 7/19/17

every 2 min. for 8 rounds

    • 2 power cleans

– start @ 65%

– add weight each set

Thursday 7/20/17

back squat

    • 5×4-6

– start @ 70%

– may add weight each set

front rack holds

    • 3-5×10 sec.

Friday 7/21/17

superset: push presses & pull-ups

    • 5×3-5 (push presses)
    • 5×8-12 (pull-ups)

Saturday 7/22/17

    • metcon only

2017.07.15

by JJ Christopher in WOD | Leave a comment

DSC09276

Conditioning:

partner “JT”-ish…. (25 min. cap)

21-15-9

    • handstand push-ups
    • ring dips
    • push-ups

– partners run 200m together between each set of movements

– both partners perform all of 21-15-9 but alternate sets of 7 in the round of 21, sets of 5 in the round of 15, and sets of 3 in the round of 9

rest until 30:00

5 min. AMRAP

    • burpee box jump step-downs (24/20)

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/

Stay in-the-know with Division St. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

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