Monthly Archives: July 2016

Monthly Archives: July 2016

2016.07.31

by admin in WOD | Comments Off on 2016.07.31

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 8/1/16 – 8/6/16: Monday 8/1/16 back squat 2×6, 5, 4 (2022 tempo), rest 2:30 between work sets front-rack holds 3-5×10 seconds Tuesday 8/2/16 push press 4×8 (10X2 tempo), rest 2:30 between work sets superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups) 5-6×4-6 (1010 tempo) Wednesday 8/3/16 deadlift 2×6, 5, 4 (3111 …

2016.07.30

by admin in WOD | Comments Off on 2016.07.30

Conditioning: 6 rounds with a partner 200m run 20 deadlifts (115/75) 20 shoulder-to-overheads (115/75) 20 calorie row – partners alternate rounds (each partner completes 3 rounds) Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

2016.07.29

by admin in WOD | Comments Off on 2016.07.29

Strength: overhead squat 1×10 (2011 tempo) 1×8 (2011 tempo) 1×6 (2011 tempo) 1×4 (2011 tempo) 1×2 (2011 tempo) – rest 2:30 between work sets   Conditioning: 10-20-30-40-50 wall balls (20/14) 10-8-6-4-2 bar muscle-ups (sub: 2x pull-ups+2x push-ups) Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

2016.07.28

by admin in WOD | Comments Off on 2016.07.28

Reminder: DSCF Summer Co-Ed Beach Volleyball plays tonight at 6:30 pm on Court K1. Strength: power clean+hang clean to a heavy single hang clean 3-5×1 @ max power clean+hang clean   Conditioning: 10 min. AMRAP 10 kettlebell swings (70/53) 30 double-unders (sub: 30 seconds of double-under attempts/30 wall jumps/7 four-count mountain climbers) Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

2016.07.27

by admin in WOD | Comments Off on 2016.07.27

Strength: 12 min. EMOM odd min: 6-8 handstand push-ups even min: 8-10 toes-to-bar (scale: knees-to-elbows/kipping) – scale the quantities of each movement such that it is no more than 50% of your most recent max unbroken set and such that you can consistently perform that number of repetitions each round   Conditioning: 3 rounds 20 calorie row 150m run 10 burpees 5 box jump step-downs (30/24) – rest 3 minutes between rounds Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: …

2016.07.26

by admin in WOD | Comments Off on 2016.07.26

Strength: rear-foot elevated split squats 1×12 (2121 tempo) 1×10 (2121 tempo) 1×8 (2121 tempo) 1×6 (2121 tempo) 1×4 (2121 tempo) – rest 30 seconds between legs – rest 90 seconds between sets – increase weight each set   Conditioning: 20 min. AMRAP 1-2-3-4-5-etc. rounds of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats) – 200m run after each round of rounds Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

2016.07.25

by admin in WOD | Comments Off on 2016.07.25

Strength: deadlift 5-6×6-8 (31X0 tempo) – rest 2:30 between work sets   Conditioning: 10-8-6-4-2 power clean+push jerks (135/95) – 400m run between each set Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

2016.07.24

by admin in WOD | Comments Off on 2016.07.24

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 7/25/16 – 7/30/16: Monday 7/25/16 deadlift 5-6×6-8 (31X0 tempo), rest 2:30 between work sets Tuesday 7/26/16 rear-foot elevated split squats 1×12, 10, 8, 6, 4 (2121 tempo), rest 30 sec. between legs, 90 sec. between sets Wednesday 7/27/16 handstand push-ups & toes-to-bar 12 min. EMOM: odd min. 6 HSPUs, even min. 8 …

2016.07.23

by admin in WOD | Comments Off on 2016.07.23

Conditioning: 5 rounds with a partner 400m run 30 hang power snatches (75/55) 30 box jump step-downs (24/20) – partners split work evenly in alternating sets Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

The Spikers’ Luck Ran Out (7/21)

by admin in Announcement | Comments Off on The Spikers’ Luck Ran Out (7/21)

Another valiant effort and defeat for the team. Lorelei came through in the clutch with some punch, Maher perfected a new move – the spike and fall, and Clem was the star of the show at his first beach Vball game! Playoffs begin next week – hoping this team peaks at the right time! – Kate G.