Monthly Archives: March 2013

Monthly Archives: March 2013

Open Box

by admin in WOD | Leave a comment

DSCF t-shirts: pre-order yours ASAP, an order will be placed this week Oly Clinics: sign-up now as spots are extremely limited   Open Box hours from 11 am to 2 pm.   Don’t forget to submit your 13.4 scores for validation!!!

Running? You talking bout running?!

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Pre-order your t-shirts, biznitch Sign-up for the Oleg Kechko Oly Clinics Strength: back squat 1×5 @ 75% 1 RM 1×4 @ 80% 1 RM 1×3 @ 85% 1 RM 1×2 @ 90% 1 RM 1×1 @ 95% 1 RM   Conditioning: 5 rounds, every four minutes 400m run 21 kb swings (53/35) 12 pull-ups – record the time after completing your last pull-up – sum the 5 times to get your total work time   Post total work time to …

Oleg Kechko Weightlifting Clinic with Tim Rawlings

by admin in Event | 10 Comments

Friday, April 19 – Sunday, April 21, Division St. CrossFit will be hosting Olympic weightlifting clinics with Olympian Oleg Kechko and one of his athlete’s and a friend of mine, Tim Rawlings.   This training camp will help lifters gain a better understanding of how to properly execute the classical lifts. Lifters will also learn assistance exercises that will help correct flaws and improve strength, which will lead to more consistency and bigger weights! Come learn from an Olympian how …

Snatch Friday

by admin in WOD | 4 Comments

Pre-order your t-shirts at the box!!! Enroll in the Oleg Kechko Oly Clinics before they fill up!!! Strength: work up to a heavy single snatch   Conditioning: 1,000m row 10! hang power snatches (75/55) wall balls (20/14) push-ups 1,000m row   Post metcon time to comments.

2013 CrossFit Games Open WOD 13.4

by admin in WOD | 7 Comments

Brand-new DSCF t-shirt designs are ready for pre-order at the box!!! CrossFit Games Open WOD 13.4: 7 min. AMRAP 3 clean and jerks (Rx: 135/95 Scaled: 95/65) 3 toes-to-bar (Rx: TTB Scaled: ab-mat sit-ups) 6 clean and jerks (Rx: 135/95 Scaled: 95/65) 6 toes-to-bar (Rx: TTB Scaled: ab-mat sit-ups) 9 clean and jerks (Rx: 135/95 Scaled: 95/65) 9 toes-to-bar (Rx: TTB Scaled: ab-mat sit-ups) etc. etc.   Rx Standards clean and jerk barbell begins on the floor barbell much touch …

Whatchu think it gon be?

by admin in WOD | 2 Comments

CrossFit Games Open WOD 13.4 will be announced tonight. Whatchu think it gon be? I’m guessing we’ll see one of the following AT LEAST: pull-ups (chest-to-bar or otherwise), toes-to-bar, or knees-to-elbows. There may be some overhead squatting in there too. Although we haven’t seen cleans yet either. WHAT COULD IT BE??? Put your guesses in the comments. Check out our awesome new t-shirt designs and put your name down on the lists at the gym to pre-order yours. Strength: front …

DSCF’s Hottest T-Shirt Is….

by admin in Announcement, Event | 16 Comments

These t-shirts have everything…. Seriously though, sorry for the delay on getting new t-shirts but these new shirts rock hard. A big thank you to Amanda Mobley for these original designs and working with me on the color combinations. I hope you like them! If you don’t then LAY OFF ME. I like em. Ilikeemalot. Without further ado…. Ladies: A) bright violet and sky blue on premium heather B) tealeaf and dark melody on vintage pink C) pink and tealeaf …

A Touch Enough

by admin in WOD | 6 Comments

Here are your CF Games Open Intra-box Competition leaders after three rounds: The scores and ranks can be found here: https://docs.google.com/spreadsheet/ccc?key=0AkcSdU-UpxfVdEZ0Rk9pbmVaUVpVMmJPN0ZZbVhpWUE&usp=sharing And don’t forget, if you missed one of the WODs, you can still make them up during Open Box on Sunday or on Friday night at 7:30 pm. Make sure you’re here Thursday for 13.4! I expect some kind of work hanging from the rig…. Strength: work up to a heavy single clean   Conditioning: EMOM for 10 min. …

Monday Is A Day When Stuff Is Happening

by admin in WOD | 6 Comments

Strength: overhead squat 1×5 @ 70% 1 RM 1×4 @ 75% 1 RM 1×3 @ 80% 1 RM 1×2 @ 85% 1 RM 1×1 @ 90% 1 RM   Conditioning: 2 rounds 500m row 15 snatches (95/65) 15 toes-to-bar 15 push presses (95/65) 15 pull-ups   Post metcon time to comments.

Bawx Openess

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You came. You saw. You 13.3rd.