2017.12.12

by admin in WOD | Leave a comment

DSC09983

Strength:

back squat

    • 1 RM

 

Conditioning:

500m row time trial

– rest 3-5 min.

500m row time trial

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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2017.12.11

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DSC00389

Strength:

press

    • 1 RM

push press

    • 1 RM

 

Conditioning:

“Jackie”

1,000m row

50 thrusters (45/35)

30 pull-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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2017.12.10

by admin in WOD | Leave a comment

Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

Strength testing for the week of 12/11/17 – 12/16/17:

Monday 12/11/17

press

    • 1 RM

push press

    • 1 RM

Tuesday 12/12/17

back squat

    • 1 RM

Wednesday 12/13/17

snatch

    • 1 RM

Thursday 12/14/17

push jerk OR split jerk

    • 1 RM

handstand push-ups

    • AMRAP

Friday 12/15/17

clean

    • 1 RM

Saturday 12/16/17

metcon only

2017.12.09

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DSC09865

Conditioning:

18 min. AMRAP

    • 3 power cleans (165/110)
    • 5 pull-ups
    • 7 box jump step-downs (24/20)

– partners alternate ever 3 power cleans, 5 pull-ups, and 1 box jump step-down.

rest 7 min.

8 min. AMRAP

    • 2x10m farmer’s carries (70/53)

– partner holds plank of any kind (regular, side, or reverse)

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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2017.12.08

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DSC00327

Strength:

back squat

    • 6×2

– all sets at or above 85%

 

Conditioning:

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

    • thrusters (105/75)
    • bar-hop 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/

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2017.12.07

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DSC00005

Strength:

every 90 sec. for 8 rounds

    • 4-6 deadlifts

– start @ 70%

– add weight as desired

 

Conditioning:

6 min.

    • min. 1: 10 calorie row
    • min. 2: 12 calorie row
    • min. 3: 14 calorie row
    • etc.

6 min.

    • min. 1: 10 kettlebell front rack step-ups (53/35)
    • min. 2: 12 kettlebell front rack step-ups (53/35)
    • min. 3: 14 kettlebell front rack step-ups (53/35)
    • etc.

6 min.

    • min. 1: 10 calorie AirBike
    • min. 2: 12 calorie AirBike
    • min. 3: 14 calorie AirBike
    • etc.

– if the required number of repetitions are not completed in the minute, then perform 10 reps/calories for each minute thereafter until 6 minutes have expired

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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2017.12.06

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DSC00381

Strength:

superset: push jerks & pull-ups

    • 5×2
    • 5×12

 

Conditioning:

9 min. AMRAP

3-6-9-12-etc.

    • power clean & jerks (135/95)
    • toes-to-bar

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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October/November 2017 PRs

by admin in PRs | Leave a comment

Adam P.

    • front squat 255×3
    • hang clean 265
    • power snatch 225
    • snatch 230
    • thruster 255

AJ M.

    • overhead squat 110

Annelise T.

    • unbroken kipping pull-ups 3

BJ H.

    • back squat 225×5
    • front squat 232×3
    • hang clean 205×3
    • overhead squat 145×3
    • unbroken chest-to-bar pull-ups 18

Brendan F.

    • hang  clean 205×3

Cory M.

    • push press 215×5

David M.

    • front squat 325×3
    • hang clean 235×3
    • power clean 275
    • push press 205×3

Dillon K.

    • clean 247

Guillaume F.

    • Isabel 3:48
    • overhead squat 205×3

Janice T.

    • overhead squat 115×3
    • push jerk 145×2
    • push press 130×3

Jen N.

    • clean 170
    • hang clean 160×2
    • power clean 165
    • power snatch 120
    • snatch 127

Katie V.

    • front squat 145
    • snatch 102

Kelly B.

    • clean & jerk 190
    • clean thruster 155
    • front squat 255
    • hang snatch 150
    • power clean 185
    • power snatch 130
    • snatch 150
    • split jerk 195
    • unbroken muscle-ups 6

Linh L.

    • clean & jerk 105
    • front squat 130

Marc M.

    • back squat 345
    • front squat 295×3
    • hang clean 205×3
    • push press 155×3

Melissa S.

    • deadlift 185

Rachel G.

    • hang clean 165

Ricky R.

    • push press 185×3

Steffi J.

    • overhead squat 100×3

2017.12.05

by admin in WOD | Leave a comment

DSC00390

Strength:

no strength for you, METCON ONLY DAY 09.

 

Conditioning:

105 front squats (135/95)

every time you drop the barbell, perform

    • 15 burpee box jump step-downs (24/20)
    • 20/16 calorie row

– 32 min. time cap

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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2017.12.04

by admin in WOD | Leave a comment

DSC00418

Strength:

every 90 sec. for 8 rounds

    • power snatch+snatch

– start @ 70%

– add weight as desired

 

Conditioning:

8 rounds

    • 8 power snatches (95/65)
    • 24 double-unders

– 12 min. time cap

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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