Monthly Archives: October 2013

Monthly Archives: October 2013

OHS so scary!

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Strength: overhead squat 1 RM   Conditioning: in 16 min. 100 kb swings (53/35) then AMRAP of 5 front rack lunges per leg (135/95) 10 push-ups 15 box jumps (24/20)   Post 1 RM OHS and metcon score to comments.

1 RM Pick-em-up Retry

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Strength: deadlift if you did not attempt a 1 RM last week on Monday, 10/21 then 1 RM else 5×5 @ 70% 1 RM   Conditioning: 4 rounds 18 wall balls (20/14) 12 toes-to-bar 6 jerks (135/95)   Post metcon time to comments.

Yeah but can you do it unbroken?

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Strength: hang clean + front squat 3×3 @ 80% 1 RM c&j 3×3 @ 85% 1 RM c&j   Conditioning: 3 rounds 10 overhead squats (115/85)* 20 ab-mat sit-ups rest 2 min. 3 rounds 10 push presses (115/85)* 20 unbroken double-unders *same weight   Post metcon time to comments.

2 Rowz

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Strength: back squat 2×5 @ 70% 1 RM 1×5 @ 75% 1 RM 1×3 @ 80% 1 RM 1×3 @ 85% 1 RM   Conditioning: 500m row then 3 rounds 10 hang power snatches (75/55) 15 pull-ups 20 pistols – 10 per side then 500m row   Post metcon time to comments.

Open Box

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Yoga Stretch: 10 am – 11 am Open Box: 11 am – 2 pm

S2OH Go Go Go

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Strength: back squat if you did not attempt a 1 RM last week on Thursday, 10/17 then 1 RM else 5×5 @ 70% 1 RM (with a 1 second pause at the bottom of the squat)   Conditioning: 4 rounds 250m row 15 presses/push presses/thrusters/push jerks (75/55) 25 kettlebell swings (53/35) 15 burpees – 1 min. rest between rounds – in the first round, perform 15 presses. in the second round, perform 15 push presses. etc. etc. – use the …

Heavy Doubles

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Strength: clean and jerk 2×2 @ 90% 1 RM   Conditioning: 3 rounds 15 overhead squats (95/65) 15 box jumps (24/20) 15 ring push-ups 15 double-unders   Post metcon time to comments.

Pink Frank

by admin in WOD | 1 Comment

Strength: 15 min. EMOM 1 snatch @ 65% 1 RM   Conditioning: 4 rounds 25 ab-mat sit-ups 20 air squats 15 push presses (95/65) 10 overhead lunges – 5 per leg (25/10) 5 muscle-ups (sub 2x pull-ups)   Post metcon time to comments.

Division St. CrossFit’s 2nd Annual Halloween Costume WOD

by admin in Event | 6 Comments

Next Saturday on November 2 at 10 am, we will be holding our 2nd Annual Halloween Costume WOD!   Come one, come all, but most importantly, come IN COSTUME. This is a free class to DSCF members (won’t count against your membership) and friends (with CF experience) but you MUST be costumed to participate.   Last year’s event was a ton of fun (as evidence by the above photo), so come on out and bring your favorite pumpkin or other …

Diane Kinda Not Really

by admin in WOD | 1 Comment

Strength: front squat 5×5 @ 80% 1 RM   Conditioning: 3 rounds 21 kettlebell swings (53/35) 15 deadlifts (225/185) 9 handstand push-ups   Post metcon time to comments.