Monthly Archives: January 2016

Monthly Archives: January 2016

2016.01.31

by JJ Christopher in WOD | Leave a comment

Yoga: 9:00 – 9:50 am 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 2/1/16 – 2/6/16: Monday 2/1/16 back squat 6×3 @ 75, 75, 80, 80, 85, 85% 1 RM front-rack holds 3×10 seconds Tuesday 2/2/16 gymnastics 5 rounds: 2-4 unbroken muscles-ups OR 5-8 strict(/weighted) pull-ups, 5-8 strict(/weighted) ring dips(/push-ups) Wednesday 2/3/16 power clean+jerk with a pause in dip 1 RM …

2016.01.30

by JJ Christopher in WOD | Leave a comment

Reminder: The 2016 CrossFit Games Open begins February 25: Register yourself on the Games website and sign up for the DSCF Intra-Box Competition!! Conditioning: 14 min. AMRAP with a team of four 7 calorie row 7 deadlifts (275/185) 7 wall balls (20/14) – up to 2 teammates working at a time and rounds must be completed in order (“follow the leader”)

2016.01.29

by JJ Christopher in WOD | Leave a comment

Attention: Today’s noon class has been canceled. We apologize for the inconvenience. Please plan accordingly. Reminder: The 2016 CrossFit Games Open begins February 25: Register yourself on the Games website and sign up for the DSCF Intra-Box Competition!! Strength: power clean+hang clean 1 RM   Conditioning: 50 front-rack lunges (135/95) 50 pull-ups 50 lateral bar-hops – perform in any order, sets, reps, etc. as you like

2016.01.28

by JJ Christopher in WOD | 1 Comment

Attention: Tomorrow’s (1/29/16) noon class has been canceled. We apologize for the inconvenience. Please plan accordingly. Reminder: The 2016 CrossFit Games Open begins February 25: Register yourself on the Games website and sign up for the DSCF Intra-Box Competition!! Strength: push press 5×5 – rest 1:30 between work sets bent-over row 5×5 (2020 tempo) – rest 1:30 between work sets – compare to/go heavier than 2016.01.08   Conditioning: 10 min. AMRAP 40 double-unders (scale: 30 seconds of DU attempts) 20 …

2016.01.27

by JJ Christopher in WOD | Leave a comment

Attention: This Friday’s (1/29/16) noon class has been canceled. We apologize for the inconvenience. Please plan accordingly. Reminder: The 2016 CrossFit Games Open begins February 25: Register yourself on the Games website and sign up for the DSCF Intra-Box Competition!! Conditioning: 12 minute clock 21-15-9 thrusters (95/65) toes-to-bar – rest with remaining time 12 minute clock 21-15-9 hang power cleans (135/95) box jump step-downs (24/20) – rest with remaining time 12 minute clock 21-15-9 deadlifts (225/155) push-ups

2016.01.26

by JJ Christopher in WOD | Leave a comment

Reminder: The 2016 CrossFit Games Open begins February 25: Register yourself on the Games website and sign up for the DSCF Intra-Box Competition!! Strength: power snatch with a pause below the knee 1 RM snatch with a pause below the knee 1 RM   Conditioning: 16 min. AMRAP 16 calorie row 16 ab-mat sit-ups 16 shoulder-to-overheads (135/95) 16 burpees

2016 CrossFit Games Open and Intra-Box Open

by JJ Christopher in Event | 2 Comments

The first workout of the 2016 CrossFit Games Open will be announced on Thursday, February 25 at 5 pm PST. And with that begins Division St. CrossFit’s fourth annual Intra-Box Open!   Register NOW For the CrossFit Open Register to be a part of the WORLDWIDE competition by signing up here: https://games.crossfit.com/cf/login Upon completing each week’s workout, submit your score online for approval to see how you stack up against CrossFitters in the region, nation, and world! Submitted scores go …

2016.01.25

by JJ Christopher in WOD | Leave a comment

Strength: 3 rounds 1 min. AMRAP double-unders (scale: DU attempts) 1 min. AMRAP pistols (one leg) 1 min. AMRAP pistols (other leg) – 30 second rest between work intervals – change pistol scales each round   Conditioning: 5 rounds 20 wall balls (20/14) 5 muscle-ups (sub: bar MUs scale: 2x CTB pull-ups/pull-ups+2x ring dips/push-ups)

2016.01.24

by JJ Christopher in WOD | Leave a comment

Yoga: CANCELED TODAY 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 1/25/16 – 1/30/16: Monday 1/25/16 gymnastics 3 rounds: 1 min. AMRAP DUs, 1 min. AMRAP pistols (one leg), 1 min. AMRAP pistols (other leg), 30 sec. rest between AMRAPs Tuesday 1/26/16 power snatch with pause below the knee 1 RM snatch with pause below the knee 1 RM Wednesday …

2016.01.23

by JJ Christopher in WOD | Leave a comment

Attention: Tomorrow’s Yoga session at 9 am has been canceled. Please plan accordingly. Conditioning: “Filthy Fifty” 50 box jumps (24/20) 50 jumping pull-ups 50 kettlebell swings (35/26) 50 walking lunges 50 knees-to-elbows 50 push presses (45/35) 50 back extensions/good mornings (45/35) 50 wall balls (20/14) 50 burpees 50 double-unders