2017.08.18

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DSC09890

Strength:

front squat OR overhead squat

    • work to a heavy set of 10-12
    • 2-3×8-10 @ 80-90% of the heavy set of 10-12

 

Conditioning:

14 min. AMRAP

    • 12 dumbbell push presses (50/35)
    • 20 hang power snatches (75/55)

– rest 30 sec. between rounds

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/

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2017.08.17

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DSC09922

Strength:

deadlift

    • work to a heavy set of 3
    • 2-3×8-12 @ 70-80% of the heavy set of 3

 

Conditioning:

8 min. AMRAP

    • 12 kettlebell swings (53/35)
    • 24 double-unders

800m run

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/

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2017.08.16

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DSC09888

Strength:

every 2 min. for 6 rounds

    • 2 push presses+1 push jerk

– start @ 65%

– add weight each set

superset: handstand push-ups & toes-to-bar

    • 3xAMRAP
    • 3xAMRAP

 

Conditioning:

5 rounds

2 min.

12 burpee box jump step-downs (24/20)

AMRAP

          • ring dips (Rx+: muscle-ups)

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/

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2017.08.15

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DSC09920

Strength:

back squat

    • work to a heavy set of 10-12
    • 2-3×8-10 @ 80-90% of the heavy set of 10-12

front-rack holds

    • 3-5×10 sec.

 

Conditioning:

2 rounds

    • 200m run
    • 20 pull-ups
    • 20 goblet squats (70/53)

rest 3 min.

1 round

    • 200m run
    • 20 pull-ups
    • 20 goblet squats (70/53)
    • 200m run

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/

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2017.08.14

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DSC09882

Strength:

power clean

    • 2 RM

 

Conditioning:

2 rounds

    • 27 deadlifts (135/95)
    • 21 hang power cleans (135/95)
    • 15 push jerks (135/95)

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/

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2017.08.13

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Olympic Weightlifting: 10:00 – 11:30 am

Open Gym: 10:00 am – 1:00 pm

Strength training for the week of 8/14/17 – 8/19/17:

Monday 8/14/17

power clean

    • 2 RM

Tuesday 8/15/17

back squat

    • work to a heavy set of 10-12
    • 2-3×8-10 @ 80-90% of the heavy set of 10-12

front-rack holds

    • 3-5×10 sec.

Wednesday 8/16/17

every 2 min. for 6 rounds

    • 2 push presses+1 push jerk

– start @ 65%

– add weight each set

superset: handstand push-ups & toes-to-bar

    • 3xAMRAP
    • 3xAMRAP

Thursday 8/17/17

deadlift

    • work to a heavy set of 3
    • 2-3×8-12 @ 70-80% of the heavy set of 3

Friday 8/18/17

front squat OR overhead squat

    • work to a heavy set of 10-12
    • 2-3×8-10 @ 80-90% of the heavy set of 10-12

Saturday 8/19/17

    • metcon only

2017.08.12

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DSC09918

Remember:

    • Join us Saturday, August 12th from 6 to 9 pm for an Open House celebrating FIVE years of fitness, fun, and community at Division St. CrossFit!

Conditioning:

with a partner

5 min. AMRAP

    • 2 cleans (185/125)

5 min. AMRAP

    • 100m run

5 min. AMRAP

    • 5 burpees

– rest 5 min.

12 min. AMRAP

    • 2 cleans (185/125)
    • 5 burpees

– partners alternate rounds within each AMRAP

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/

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2017.08.11

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DSC09916

Remember:

    • Join us Saturday, August 12th from 6 to 9 pm for an Open House celebrating FIVE years of fitness, fun, and community at Division St. CrossFit!

Strength:

push press OR push jerk

    • 2 RM

ring dips OR muscle-ups

    • 2xAMRAP

 

Conditioning:

3 rounds

600m run

9-6-3

        • handstand push-ups
        • ring dips
        • push-ups

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/

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2017.08.10

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DSC09915

Remember:

    • Join us Saturday, August 12th from 6 to 9 pm for an Open House celebrating FIVE years of fitness, fun, and community at Division St. CrossFit!

Strength:

front squat OR overhead squat

    • 2RM

 

Conditioning:

10 min. AMRAP

    • 12 overhead squats (115/80)
    • 12 burpees

– Rx+: overhead squat (135/95)

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/

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2017.08.09

by admin in WOD | Leave a comment

DSC09914

Don’t Forget:

Join us for the final skill-building clinic of the Skills Series 2017 TODAY Wednesday, August 9th at 7 pm!

Remember:

    • Join us Saturday, August 12th from 6 to 9 pm for an Open House celebrating FIVE years of fitness, fun, and community at Division St. CrossFit!

Strength:

deadlift

    • 2RM

 

Conditioning:

2 rounds

    • 30/24 calorie row
    • 20 push presses (115/80)
    • 10 power snatches (115/80)

– rest 3 min. between rounds

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:

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Join our Members Only Forum!

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