2016.06.28

by JJ Christopher in WOD | Leave a comment

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Attention:

We will be closed Monday, July 4th in observance of Independence Day. Have a happy and safe Fourth of July holiday!

Reminder:

Strength:

press

    • 3-4×12-15 (2020 tempo)

– rest 2:00 between work sets

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

    • 5-6×4-6 (30X0 tempo)

 

Conditioning:

800m run

60 hang power cleans (95/65, sub: kettlebell swings)

800m run

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

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

Independence Day Workout

by JJ Christopher in Event | 1 Comment

DSCFmerica_FBcoverThis Saturday, July 2nd, we will be celebrating our great nation’s Independence Day with a HERO workout!

 

All three Saturday classes will be performing a challenging hero workout in honor of those who have made sacrifices to protect our freedom and inalienable rights. But the 10 am class will be a special variation in that you MUST wear RED, WHITE, and BLUE! So, get your American flag pants cleaned and your George Washington wigs freshened up and we’ll see you then.

 

Additionally, we will be closed on Monday, July 4th in observance of the national holiday.

 

‘MERICA.

2016.06.27

by JJ Christopher in WOD | Leave a comment

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Reminder:

Strength:

back squat

    • 4-5×8-12 (2020 tempo)

– rest 2:30 between work sets

front-rack holds

    • 3-5×10 seconds

 

Conditioning:

5 rounds

    • 200m run
    • 15 wall balls (20/14)
    • 10 toes-to-bar (scale: knees-to-elbows/kipping, sub: v-ups/no-chest burpees)

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

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

2016.06.26

by JJ Christopher in WOD | Leave a comment

Olympic Weightlifting Clinic with Tim & Will Rawlings: 10:00 am – 1:00 pm

Open Gym: canceled today

FREE Trial CrossFit Class: 11:30 am – 12:15 pm

Strength programming for the week of 6/27/16 – 7/1/16:

Monday 6/27/16

back squat

        • 4-5×8-12 (2020 tempo), rest 2:30 between work sets

front-rack holds

        • 3-5×10 seconds

Tuesday 6/28/16

press

        • 3-4×12-15 (2020 tempo), rest 2:00 between work sets

superset: pull-ups & ring dips (sub: push-ups)

        • 5-6×4-6 (30X0 tempo)

Wednesday 6/29/16

deadlift

        • 4-5×8-12 (31X0 tempo), rest 2:15 between work sets

Thursday 6/30/16

front squat

        • 4-5×8-12 (2020 tempo), rest 2:30 between work sets

Friday 7/1/16

press

        • 4-5×8-10 (30X1 tempo), rest 2:15 between work sets

superset: pull-ups & ring dips (sub: push-ups)

        • 5-6×4-6 (30X0 tempo)

Saturday 7/2/16

metcon only

2016.06.25

by JJ Christopher in WOD | Leave a comment

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Reminder:

Conditioning:

with a partner

1600m run

3 rounds

      • 60 wall balls (20/14)
      • 40 box jumps (24/20)
      • 20 burpees

1600m run

– partners alternate every 200m, 15 wall balls, 10 box jumps, and 5 burpees

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

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

Something Something Drinking Something Volleyball Something (6/23)

by JJ Christopher in Announcement | Leave a comment


We’ve finally driven the real volleyball players to drink!! The Spikers fell 3-0 on another windy Thursday night. Highlights of the night include: Jason swimming to retrieve the ball, Natalie and Katie stutter stepping, the entire team laughing, and BJ stuffing our opponents at every opportunity.

– Kate G.

2016.06.24

by JJ Christopher in WOD | Leave a comment

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Reminder:

Strength:

15 minutes

    • 3 RM turkish get-up (per side)

 

Conditioning:

“Helen”

3 rounds

    • 400m run
    • 21 kettlebell swings (53/35)
    • 12 pull-ups

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

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

2016.06.23

by JJ Christopher in WOD | Leave a comment

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Reminder:

Conditioning:

“Elizabeth”

21-15-9

    • cleans (135/95)
    • ring dips (sub: push-ups)

 

Check-out:

good mornings

    • 5×5

– max L-sit (optional: on parallettes or rings) after each work set

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

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

2016.06.22

by JJ Christopher in WOD | Leave a comment

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Reminder:

Conditioning:

“Fran”

21-15-9

    • thrusters (95/65)
    • pull-ups

 

Check-out:

“Annie”

50-40-30-20-10

    • double-unders (sub: 2 min. DU attempts in round 1, wall jumps each round thereafter)
    • ab-mat sit-ups

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

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

2016.06.21

by JJ Christopher in WOD | Leave a comment

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Reminder:

Conditioning:

“Diane”

21-15-9

    • deadlifts (225/155, <65% 1 RM deadlift)
    • handstand push-ups (sub: 7-5-3 wall walks)

 

Check-out:

Romanian deadlifts

    • 5×5

– max handstand hold after each work set

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

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

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