Monthly Archives: April 2017

Monthly Archives: April 2017

2017.04.26

by JJ Christopher in WOD | Leave a comment

Reminder: Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd! Strength: push press 4-5×6-8 (10X2 tempo) – one work set every 3 min. – 6 reps: 72.5-77.5% 1 RM – 8 reps: 65-70% 1 RM superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups) 5-6×6-8 (1010 tempo)   Conditioning: 400m run 30/24 calorie row 4 rounds 16 burpees 8 box jump step-downs (30/24)   Accessory Strength/Size/Skill (“S3“): (may be performed instead of Conditioning – aim …

2017.04.25

by JJ Christopher in WOD | Leave a comment

Reminder: Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd! Strength: back squat 5-6×6-8 (2011 tempo) – one work set every 3 min. – 6 reps: 72.5-77.5% 1 RM – 8 reps: 65-70% 1 RM front-rack holds 3-5×10 sec.   Conditioning: 14 min. AMRAP 200m run 1 clean (165/105)* 3 front squats (165/105)* 5 shoulder-to-overheads (165/105)* *same weight – Rx+: 185/125   Accessory Strength/Size/Skill (“S3“): (may be performed instead of Conditioning – …

Murph Day 2017 (Sat. 6/3)

by JJ Christopher in Event | 1 Comment

DSCF’s 2014 crew, pre-Murph DSCF’s 2016 crew, pre- and post-Murph On Saturday, June 3rd, Windy City CrossFit is hosting their annual Murph Day!   For the past four years, we’ve attended this event and tackled the always challenging and humbling “Murph”: “Murph” 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run – Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body …

2017.04.24

by JJ Christopher in WOD | Leave a comment

Strength: deadlift 2×6 (3111 tempo) 2×5 (3111 tempo) 2×4 (3111 tempo) – one work set every 3 min. – 6 reps: 72.5-77.5% 1 RM – 5 reps: 77.5-82.5% 1 RM – 4 reps: 80-85% 1 RM   Conditioning: Murph Training 2017.02 3 rounds 1-2-3-4-5 pull-ups 2-4-6-8-10 push-ups 3-6-9-12-15 air squats   Accessory Strength/Size/Skill (“S3“): (may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints) Russian kettlebell swings …

2017.04.23

by JJ Christopher in WOD | Leave a comment

Olympic Weightlifting: 10:00 – 11:30 am Open Gym: 10:00 am – 1:00 pm Strength programming for the week of 4/24/17 – 4/29/17: Monday 4/24/17 deadlift 2×6, 5, 4 (3111 tempo), one work set every 3 min. Tuesday 4/25/17 back squat 5-6×6-8 (2011 tempo), one work set every 3 min. front-rack holds 3-5×10 sec. Wednesday 4/26/17 push press 4-5×6-8 (10X2 tempo), one work set every 3 min. superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups) 5-6×6-8 (1010 tempo) Thursday 4/27/17 …

2017.04.22

by JJ Christopher in WOD | Leave a comment

Conditioning: with a partner 1,000m row 80 Russian kettlebell swings (53/35) 100 burpees 80 Russian kettlebell swings (53/35) 1,000m row – partners switch every 250m row, 20 kb swings, and 25 burpees Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/ Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/ Stay in-the-know with Division St. CrossFit:

2017.04.21

by JJ Christopher in WOD | Leave a comment

Strength: alternating dumbbell press 4-5×8-10 (2020 tempo) – one work set every 4 min. superset: strict(/weighted) chin-ups & strict(/weighted) ring dips (sub: push-ups) 4-5×6-8 (1010 tempo)   Conditioning: 13 min. AMRAP 7 power clean & jerks (165/115) 400m run   Accessory Strength/Size/Skill (“S3“): (may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints) handstand push-up negatives 4×6 (4000 tempo) farmer’s carries 1 min. AMRAP (as heavy as possible) superset: GHD back extensions …

2017.04.20

by JJ Christopher in WOD | Leave a comment

Strength: front squat 5-6×6-8 (2011 tempo) – one work set every 3 min. – 6 reps: 72.5-77.5% 1 RM – 8 reps: 65-70% 1 RM   Conditioning: 9 rounds 2 min. 200m run AMRAP rounds 1, 4, 7: handstand push-ups rounds 2, 5, 8: ring dips rounds 3, 6, 9: push-ups – rest 30 sec. between rounds – scale run to have at least 45 sec. to work on gymnastic movements   Accessory Strength/Size/Skill (“S3“): (may be performed instead of Conditioning …

2017.04.19

by JJ Christopher in WOD | Leave a comment

Reminder: Join us for the first of FIVE skill-building clinics in our brand new Skills Series 2017 beginning TONIGHT Wednesday, April 19th at 7 pm! Strength: power snatch+hang snatch+2 overhead squats to a heavy single hang snatch+2 overhead squats 3-5×1 @ max power snatch+hang snatch+2 overhead squats   Conditioning: 6-12-18-12-6 power snatches (75/55) toes-to-bar   Accessory Strength/Size/Skill (“S3“): (may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints) Romanian …

2017.04.18

by JJ Christopher in WOD | Leave a comment

Reminder: Join us for the first of FIVE skill-building clinics in our brand new Skills Series 2017 beginning TOMORROW Wednesday, April 19th at 7 pm! Strength: press 5-6×6-8 (30X1 tempo) – one work set every 3 min. – 6 reps: 72.5-77.5% 1 RM – 8 reps: 65-70% 1 RM superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups) 3-4×6-8 (1010 tempo)   Conditioning: 30/26 calorie row 5 rounds 12 push presses (95/65) 30 double-unders   Accessory Strength/Size/Skill (“S3“): (may be performed instead of Conditioning …