2018.11.16

by LucBMcE in WOD | Leave a comment

Shop your favorite Division St. CrossFit apparel online:

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

Strength:

handstand push-ups

    • 4×8-10

-set every 2:00.

alternating dumbbell presses

    • 3×12, AHAP.

Conditioning:

for time

    • 30 ring dips
    • 30 burpee box jump step-downs (24/20)
    • 60 single-arm alternating dumbbell push presses (50/35)
    • 30 burpee box jump step-downs (24/20)
    • 30 ring dips

Check-Out:

2-3 rounds

    • 6-10 pvc pass-thru’s
    • :20 – :30 chin-up grip hang

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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2018.11.15

by LucBMcE in WOD | Leave a comment

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Shop your favorite Division St. CrossFit apparel online:

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

Strength:

back squat

    • 4×8, all sets above 70%.

dual kettlebell front squats

    • 3×8, AHAP.

Conditioning:

21 – 15 – 9

    • overhead squats (115/80)
    • knees-to-elbows

Check-Out:

    • accrue 60 sec. in L-sit/hang in as few sets as possible

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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2018.11.14

by LucBMcE in WOD | Leave a comment

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Shop your favorite Division St. CrossFit apparel online:

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

Strength:

    • no strength.

Conditioning:

3 rounds for time (32 min. cap)

    • 30/24 cal AirBike
    • 25 deadlifts (rd1: 225/155, rd 2: 185/125, rd 3: 135/95)
    • 20 hang power cleans (rd1: 225/155, rd 2: 185/125, rd 3: 135/95)
    • 15 burpees over bar

*if 225/155 is too heavy for the hang power cleans then do 185/125 for rd 1 and 2.

Recovery/Cool-Down:

2-3 rounds

    • :30/side lax ball in glutes
    • :30 lower back foam roll
    • 12 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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2018.11.13

by LucBMcE in WOD | Leave a comment

45496787_2272699319641020_6909142695973748736_o

Shop your favorite Division St. CrossFit apparel online:

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

Strength:

push press

    • 4×3, all sets above 80%.

push jerk

    • 4×6, all sets around the same weight as above.

Conditioning:

2 min. clock, 4x

    • 16 “unbroken” pull-ups
    • AMRAP cal row/cal AirBike/double unders/10m farmer’s walk (70/53)

-1 min. rest between clocks.

Recovery/Cool-Down:

2-3 rounds

    • 6-10 pvc pass-thru’s
    • :30 bench shoulder stretch
    • 6/6 bench alternating shoulder raises

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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2108.11.12

by LucBMcE in WOD | Leave a comment

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Shop your favorite Division St. CrossFit apparel online:

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

Strength:

front OR overhead squat

    • heavy triple

front OR overhead lunges

    • 3×12

-set every 2:00.

Conditioning:

11 min. AMRAP

    • 21 wall balls (20/14)
    • 14 toes-to-bar
    • 7 box jump step-downs (30/24)

Check-Out:

2-3 rounds

    • 6 wall squats
    • :30 seated pike stretch
    • :30 seated straddle 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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2018.11.10

by LucBMcE in WOD | Leave a comment

Shop your favorite Division St. CrossFit apparel online:

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

Conditioning:

`18 min. AMRAP

    • 10 shoulder to overhead (135/95)
    • 20 front squats (135/95)
    • 30 burpees over the bar

-partners alternate every 5 reps.

2 min. rest

5 min. AMRAP

    • 2x10m farmer’s carry (70/53)

2 min. rest

    • AMRAP turkish get-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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First Semi-Annual DSCF Classic: Winter Edition.

by LucBMcE in Announcement | Leave a comment

DSCF Comp_City(4)

Come one, Come all! To DivisionSt. CrossFit’s inaugural DSCF Classic!

This will be the first time we’ve done something of this nature but we want y’all to know that this is for everyone! It doesn’t matter your fitness level or experience, we will still scale/modify anything you may need and we’ll have loads of fun while doing it. Don’t be scared, sign up!

What: Intra-Box Competition, 3 events.

When: Saturday, December 15th. 8am – 1pm-ish.

Who: You/Any Current DSCF Member. *spots are limited*

Why: because it’ll be fun!

Cost: $15 +5 canned goods ($10 if you sign-up+pay before November 16th). Venmo: @DivisionSt-CrossFit

Contact: megan@divisionstcrossfit.com or lucas@divisionstcrossfit.com

 

2018.11.09

by LucBMcE in WOD | Leave a comment

Shop your favorite Division St. CrossFit apparel online:

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

Strength:

every 1:30, 8x

    • 2 cleans

Conditioning:

8-7-6-5-4-3-2-1

    • unbroken power cleans (185/125)

-if you fail a set, perform 250m row.

-have to sprint 20/16 cal AirBike after your last set of power cleans.

Cool-Down/Recovery:

2-3 rounds

    • :45 seated pike stretch
    • :45 seated straddle stretch
    • 12 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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2018.11.8

by LucBMcE in WOD | Leave a comment

Dst_full_logo1

Shop your favorite Division St. CrossFit apparel online:

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

Strength:

    • no strength.

Conditioning:

2:00 clock, 8x

    • 10 pull-ups
    • 8 toes-to-bar
    • 6/5 cal AirBike

then,

    • AMRAP burpee box jumps (24/20)

-rest 1 min. between rounds

Check-Out:

    • accrue :60 L-sit/hold in as few sets as possible.

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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2018.11.07

by LucBMcE in WOD | Leave a comment

dscf_logo

Shop your favorite Division St. CrossFit apparel online:

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

Strength:

back squat

    • 6×3-4, all sets above 75%

-set every 2 min.

dual kettlebell front squats

    • 2×10

-set every 2 min.

Conditioning:

5 rounds for time

    • 5 front squats (135/95)
    • 3 thrusters (135/95)
    • 1 push press (135/95)

-rx+ 155/105

Check-Out:

2-3 rounds

    • 6 wall squats
    • 10/10 lateral band walks
    • :30/side couch 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/

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

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