2016.05.04

by JJ Christopher in WOD | Leave a comment

DSC038090807

Attention:

Please note that we will be closed this Sunday, May 8th for Mother’s Day. Chame sua mãe.

Reminder:

Strength:

deadlift

    • 2×6 (3111 tempo)
    • 2×5 (3111 tempo)
    • 2×4 (3111 tempo)

– rest 2:30 between work sets

 

Conditioning:

7 min. AMRAP

3-6-9-12-etc.

    • power cleans (135/95)
    • 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/

Hub Love Month at Kitchfix

by JJ Christopher in Announcement | Leave a comment

 

It’s hub love month at Kitchfix!

 

Use “HUBLOVE15” to receive $15 off your order or, if you’ve never ordered from Kitchfix before, use “NEWHUBLOVE” to get $40 off your order!! (See offer details above.)

 

And don’t forget to select “Division St. CrossFit” as your hub pick-up location 😁

2016.05.03

by JJ Christopher in WOD | Leave a comment

DSC033767882

Attention:

Please note that we will be closed this Sunday, May 8th for Mother’s Day. Llama a tu madre.

Reminder:

Strength:

push press

    • 4×8 (10X2 tempo)

– rest 2:30 between work sets

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

    • 4-5×6-10 (20X0 tempo)

 

Conditioning:

12 min. AMRAP

    • 10 burpees
    • 25 double-unders (sub: 6 four-count mountain climbers)

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

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

Trodo Games 5.2016 Workouts Have Been Announced!

by JJ Christopher in Announcement | Leave a comment

trodo-logo-6.10.13_FINAL-for-web1

The Trodo Games 5.2016 workouts have been announced!

Take a look at the upcoming workouts planned for the Trodo Games 5.2016 on Saturday, May 21 at CrossFit Illumine. The descriptions below have been written differently than on the Trodo website to more similarly resemble how you see workouts written here. Both descriptions should suffice so read both carefully. If you have any questions, please let your coaches know or ask in the comments below. Look for strategy advice to be posted in the comments soon too!

Workout 1 – Cardio Party Time

12 rounds of 45 seconds on/15 seconds off (team of four, two teammates working at a time)

    • rounds 1-2: AMRAP burpees
    • rounds 3-10: AMRAP calorie assault bike + calorie row
    • rounds 11-12: AMRAP burpees

– all teammates must participate in at least one round

Score: total burpees + total assault bike calories + total row calories

Standards:

    • burpees (repetitions, hands on a line with chest and hips on the ground followed by a jump or step over the line)
    • assault bike (calories, one seat height determined by the team)
    • row (calories, handle must be re-racked prior to leaving the erg)

 

Workout 2 – Power & Grace

12 minute cap (team of four, 1 teammate per pair working at a time)

60 snatches

60 clean & jerks

60 snatches

– pair 1 completes 30 snatches before pair 2 completes 30 snatches, etc. etc.

Score: total time (tiebreak: completion of clean & jerks)

Standards:

    • snatch (CAT1: 95/65, CAT2: 75/55)
    • clean & jerk (95/65, 75/55)

 

Workout 3 – Pressure Points

4 rounds (team of four, 1 teammate working at time)

2 minutes

      • warm-up

1 minute

      • 1 RM thruster
      • AMRAP deadlifts

– all teammates may warm-up during the 2 minute warm-up period until 1 teammate performs 1 thruster followed by as many deadlifts as possible with the same weight until the minute is completed

– if the working teammate fails or is no-repped on their thruster attempt, they are allowed one more attempt before moving on to deadlifts

– each teammate must attempt to establish a 1 RM thruster

Score: sum of 1 RM thruster+deadlift repetitions achieved by each team member

Standards:

    • thruster (weight)
    • deadlift (repetitions)

Full details here:

http://trodo.org/games

2016.05.02

by JJ Christopher in WOD | Leave a comment

DSC033414243

Attention:

    • Put your PRs from the month of April 2016 on the PR Board TODAY before it gets wiped down tomorrow.
    • Please note that we will be closed this Sunday, May 8th for Mother’s Day. Call your mom.

Reminder:

Strength:

back squat

    • 2×6 (2022 tempo)
    • 2×5 (2022 tempo)
    • 2×4 (2022 tempo)

– rest 2:30 between work sets

front-rack holds

    • 3-5×10 seconds

 

Conditioning:

20-15-10-5-0 medicine ball cleans (20/14)

0-5-10-15-20 wall balls (20/14)

200m run

– rest 1:30 between rounds

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

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

2016.05.01

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 5/2/16 – 5/7/16:

Monday 5/2/16

back squat

        • 2×6, 5, 4 (2022 tempo), rest 2:30 between work sets

front-rack holds

        • 3-5×10 seconds

Tuesday 5/3/16

push press

        • 4×8 (20X1 tempo), rest 2:30 between work sets

superset: pull-ups/ring dips

        • 4-5×6-10 (20X0 tempo)

Wednesday 5/4/16

deadlift

        • 2×6, 5, 4 (3111 tempo), rest 2:30 between work sets

Thursday 5/5/16

front squat

        • 2×6, 5, 4 (2121 tempo), rest 2:30 between work sets

Friday 5/6/16

gymnastics

        • 1xME unbroken HSPU, 1xME unbroken TTB, 3 rounds: accumulate at least half as many HSPU in as many sets as necessary, accumulate at least half as many TTB in as many sets as necessary

Saturday 5/7/16

metcon only

2016.04.30

by JJ Christopher in WOD | Leave a comment

DSC03411

Reminder:

Conditioning:

10 rounds with a partner

    • 10 hang power clean+push presses (95/65)
    • 10 box jump step-downs (24/20)
    • 10 kettlebell swings (70/53)
    • 10 burpees

– partners alternate rounds or split sets evenly

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

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

2016.04.29

by JJ Christopher in WOD | Leave a comment

DSC03414

Reminder:

Strength:

overhead squat

    • 2×8 (2011 tempo)
    • 2×6 (2011 tempo)
    • 2×4 (2011 tempo)
    • 2×2 (2011 tempo)

– rest 2:00 between work sets

 

Conditioning:

200m run

5 rounds

    • 1-2-3 pull-ups
    • 2-4-6 push-ups
    • 3-6-9 air squats

200m run

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

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

2016.04.28

by JJ Christopher in WOD | Leave a comment

DSC03416

Reminder:

Strength:

power clean+hang clean

    • to a max

hang clean

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

 

Conditioning:

2-4-6-8-10-8-6-4-2

    • Russian kettlebell swing (53/35)
    • single-arm Russian kettlebell swing, each side
    • kettlebell clean, each side
    • kettlebell front-rack lunges, alternating

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

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

2016.04.27

by JJ Christopher in WOD | Leave a comment

DSC04277

Reminder:

Strength:

12 min. EMOM

    • odd minutes: 6 handstand push-ups (sub: handstand negatives/15 second handstand holds/handstand kick-ups)
    • even minutes: 8 toes-to-bar (scale: knees-to-elbows/aggressive kipping)

– scale the quantities of each movement such that it is no more than 50% of your most recent max unbroken set

 

Conditioning:

4 rounds

    • 50 double-unders (sub: 1 minute of double-under attempts in round 1, 12 four-count mountain climbers in each round thereafter)
    • 12 push presses (135/95)
    • 8 burpees

– rest 2 minutes between rounds

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

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

1 2 3 4 5 6 7 8 9 10 ...... 179 180   Next »