2016.08.26

by JJ Christopher in WOD | Leave a comment

DSC05034

Attention:

Please note that tomorrow’s 10 am class has been canceled. Get yourself up a little earlier to join us for the 8 or 9 am class then get on with your day!

Remember:

Strength:

15 min. EMOM

    • minute 1: 6-8 strict(/deficit) handstand push-ups
    • minute 2: 6-8 strict(/weighted) pull-ups
    • minute 3: 6-8 strict(/weighted) ring dips(/push-ups)

 

Conditioning:

4 rounds

    • 400m run
    • 12 deadlifts (225/155)

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

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

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2016.08.25

by JJ Christopher in WOD | Leave a comment

DSC04698

Attention:

Please note that this Saturday’s 10 am class has been canceled. Get yourself up a little earlier to join us for the 8 or 9 am class then get on with your day!

Remember:

Strength:

front squat

    • 2×3 (20X2 tempo)
    • 2×2 (20X2 tempo)
    • 2×1 (20X2 tempo)

– rest 2:30 between work sets

 

Conditioning:

3 min. AMRAP

    • 8 kettlebell swings (70/53)
    • 8 wall balls (20/14)

– rest 3 min.

3 min. AMRAP

    • 8 wall balls (20/14)
    • 8 box jumps step-downs (24/20)

– rest 3 min.

3 min. AMRAP

    • 8 box jumps step-downs (24/20)
    • 8 kettlebell swings (70/53)

– record three separate scores

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

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

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2016.08.24

by JJ Christopher in WOD | Leave a comment

DSC05089

Attention:

Please note that this Saturday’s 10 am class has been canceled. Get yourself up a little earlier to join us for the 8 or 9 am class then get on with your day!

Remember:

Strength:

power clean

    • 1 RM

 

Conditioning:

6 rounds

30 seconds

        • 3 power cleans (185/135, <80% 1 RM)
        • AMRAP burpees

– rest 2:30 between rounds

– record six separate scores

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

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

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2016.08.23

by JJ Christopher in WOD | Leave a comment

DSC04985

Attention:

Please note that this Saturday’s 10 am class has been canceled. Get yourself up a little earlier to join us for the 8 or 9 am class then get on with your day!

Remember:

Strength:

split jerk

    • 3 RM

 

Conditioning:

20 min. AMRAP

    • 200m run
    • 1 muscle-up (sub: 2 pull-ups+2 ring dips/push-ups)

– add 1 muscle-up (sub: 2 pull-ups+2 ring dips/push-ups) each round

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

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

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Rowing Clinic with Ashley Mayer (Sun. 8/28)

by JJ Christopher in Event | 1 Comment

static1.squarespace.comThis Sunday, August 28th, Concept2 and UCanRow2 certified member Ashley Mayer will be leading a rowing clinic from 11:30 am to 1:00 pm. This clinic is closed to the public and free to members on a first come, first serve basis. If you insist on paying for this clinic, we ask that you make a donation ($10-$30) to Recovery On Water, a rowing team which gives survivors of breast cancer the unique opportunity to interact, become active in their recovery, and gain support from fellow survivors. Donations to ROW can be made at the following link:

https://www.firstgiving.com/fundraiser/ashley-ledlowmayer/goROW

 

During this rowing clinic, you will:

    • break down the rowing stroke to row more efficiently
    • learn how to evaluate performance monitor values to compare power/speed vs stroke rating
    • be instructed on damper settings
    • perform short timed rowing pieces with form correction and pointers

 

Registration for this rowing clinic can be done through your MindBody profile. See you then!

About Ashley:

Ashley started rowing as a collegiate at Vanderbilt University in 2005. Since January 2016, she has coached rowing for Recovery on Water, a nonprofit organization serving breast cancer survivors. She is currently the head novice coach and a certified Concept2 and UCanRow2 indoor rowing coach.

2016.08.22

by JJ Christopher in WOD | Leave a comment

DSC04976

Remember:

Strength:

back squat

    • 2×5 (20X2 tempo)
    • 2×3 (20X2 tempo)
    • 2×2 (20X2 tempo)

– rest 2:30 between work sets

front-rack holds

    • 3-5×10 seconds

 

Conditioning:

400m run

50-40-30-20-10 double-unders (sub: four-count mountain climbers/wall jumps)

25-20-15-10-5 toes-to-bar (scale: knees-to-elbows/kipping, sub: 2x ab-mat sit-ups)

400m run

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

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

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2016.08.21

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 8/22/16 – 8/28/16:

Monday 8/22/16

back squat

        • 2×5, 3, 2 (20X2 tempo), rest 2:30 between work sets

front-rack holds

        • 3-5×10 seconds

Tuesday 8/23/16

split jerk

        • 3 RM

Wednesday 8/24/16

power clean

        • 1 RM

Thursday 8/25/16

front squat

        • 2×3, 2, 1 (20X2 tempo), rest 2:30 between work sets

Friday 8/26/16

gymnastics

        • 15 min. EMOM: min. 1: 6-8 strict(/deficit) HSPUs, min. 2: 6-8 strict(/weighted) pull-ups, min. 3: 6-8 strict(/weighted) ring dips(/push-ups)

Saturday 8/27/16

metcon only

2016.08.20

by JJ Christopher in WOD | Leave a comment

DSC04954

Remember:

Conditioning:

8 rounds with a partner

    • 12 calorie row
    • 12 box jump step-downs (24/20)
    • 12 hang power cleans (155/115)
    • 12 front-rack lunges (155/115)
    • 12 pull-ups

– partners alternate rounds

– 30 minute soft cap

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

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

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2016.08.19

by JJ Christopher in WOD | Leave a comment

DSC04883

Remember:

Strength:

touch-and-go power snatch

    • 3-4×3
    • 2-3×2
    • 1-3×1

 

Conditioning:

10 overhead squats (95/65, sub: thrusters/front squats/wall balls)

15 lateral bar-hop burpees

20 overhead squats (95/65)

25 lateral bar-hop burpees

30 overhead squats (95/65)

35 lateral bar-hop burpees

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

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

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

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2016.08.18

by JJ Christopher in WOD | Leave a comment

DSC04878

Remember:

Strength:

split jerk

    • 3-4×3
    • 2-3×2
    • 1-3×1

 

Conditioning:

10 min. AMRAP

    • 10 calorie row (sub: Russian kettlebell swings (70/53))
    • 5 handstand push-ups (sub: push-ups)

– add 2 calories and 1 handstand push-up (sub: push-up) each round

– if substituting in push-ups for handstand push-ups, substitute in Russian kettlebell swings for calorie row

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

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

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

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