2017.06.24

by JJ Christopher in WOD | Leave a comment

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Conditioning:

partner “Bruck”-ish

5 rounds with a partner

    • 400m run
    • 24 back squats (155/105)
    • 24 shoulder-to-overheads (135/95)

– partners switch every 200m, 12 back squats, and 12 shoulder-to-overheads

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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2017.06.23

by JJ Christopher in WOD | Leave a comment

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Strength:

L-sit or L-hang

    • 3x max effort

– rest 1 min. between sets

handstand hold

    • 3x max effort

– rest 1 min. between sets

 

Conditioning:

12 rounds of 60 sec. work/90 sec. rest

    • 2 power cleans (135/95)
    • rounds 1, 5, 9: AMRAP ab-mat sit-ups
    • rounds 2, 6, 10: AMRAP jumping lunges
    • rounds 3, 7, 11: AMRAP single-unders
    • rounds 4, 8, 12: AMRAP mountain climbers

– power clean weight may be increased after the fourth round

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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2017.06.22

by JJ Christopher in WOD | Leave a comment

DSC08475

Reminder:

Strength:

alternating seated dumbbell press

    • 4×6-8

– rest 2-3 min. between sets

 

Conditioning:

4 rounds

    • AMRAP thrusters (95/65)
    • AMRAP hang power snatches (95/65)

– rest as needed for full recovery between sets

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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2017.06.21

by JJ Christopher in WOD | Leave a comment

DSC08148

Attention:

    • Tonight’s Skills Series 2017 skill-building clinic at 7 pm has been canceled. Regularly scheduled 6:30 and 7:30 pm classes have been reinstated. Come get your constantly varied, high intensity fitness.

Reminder:

Strength:

dual-arm kettlebell front squat

    • 4×6-8

– rest 2-3 min. between sets

 

Conditioning:

30 sec. work/rest

    • 50 pull-ups
    • 65 burpee box jump step-downs (24/20)

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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2017.06.20

by JJ Christopher in WOD | Leave a comment

DSC07859

Attention:

    • To accommodate last week’s testing, the third Skills Series 2017 skill-building clinic was pushed back to TOMORROW, Wednesday, June 21st at 7 pm. Please plan accordingly!

Reminder:

Conditioning:

30 min. EMOM

    • min. 1: 30-50 double-unders
    • min. 2: 15/12 calorie row
    • min. 3: 3-5 deadlifts (65-70% 1 RM)
    • min. 4: 12-15 Russian kettlebell swings (70/53)
    • min. 5: AMRAP ring dips (sub: 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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2017.06.19

by JJ Christopher in WOD | Leave a comment

DSC07792

Attention:

    • To accommodate last week’s testing, the third Skills Series 2017 skill-building clinic was pushed back to THIS WEEK on Wednesday, June 21st at 7 pm. Please plan accordingly!

Reminder:

Conditioning:

25 back squats (45/35/pvc)

25 front squats (45/35/pvc)

25 overhead squats (45/35/pvc)

400m run

25 presses (45/35/pvc)

25 push presses (45/35/pvc)

25 push jerks (45/35/pvc)

400m run

50 hang cleans (45/35/pvc)

400m run

50 hang snatches (45/35/pvc)

400m 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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2017.06.18

by JJ Christopher in WOD | Leave a comment

Closed in observance of Father’s Day.

Call your pops.

Olympic Weightlifting: canceled today

Open Gym: canceled today

Strength training for the week of 6/19/17 – 6/24/17:

Monday 6/19/17

    • metcon only

Tuesday 6/20/17

    • metcon only

Wednesday 6/21/17

    • metcon only

Thursday 6/22/17

    • metcon only

Friday 6/23/17

    • metcon only

Saturday 6/24/17

    • metcon only

2017.06.17

by JJ Christopher in WOD | Leave a comment

DSC08802

Attention:

    • Division St. CrossFit will be closed TOMORROW Sunday, June 18th in observance of Father’s Day. Call your pops.
    • To accommodate last week’s testing, the third Skills Series 2017 skill-building clinic has been pushed back 1 WEEK to Wednesday, June 21st at 7 pm. Please plan accordingly!

Conditioning:

with a partner

400m run

36 hang power cleans (185/125)

400m run

42 front squats (155/105)

400m run

48 shoulder-to-overheads (135/95)

400m run

60 strict chin-ups

400m run

– partners switch every 6 hang power cleans, 7 front squats, 8 shoulder-to-overheads, and 5 strict chin-ups

– runs are performed together

– scale to perform sets unbroken

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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2017.06.16

by JJ Christopher in WOD | Leave a comment

DSC08716

Attention:

    • Division St. CrossFit will be closed this Sunday, June 18th in observance of Father’s Day. Call your pops.
    • To accommodate this week’s testing, the third Skills Series 2017 skill-building clinic has been pushed back 1 WEEK to Wednesday, June 21st at 7 pm. Please plan accordingly!

Reminder:

Strength:

deadlift

    • 1 RM

press

    • 1 RM

handstand push-ups

    • AMRAP

 

Conditioning:

500m row time trial

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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2017.06.15

by JJ Christopher in WOD | Leave a comment

DSC09209

Attention:

    • Division St. CrossFit will be closed this Sunday, June 18th in observance of Father’s Day. Call your pops.
    • To accommodate this week’s testing, the third Skills Series 2017 skill-building clinic has been pushed back 1 WEEK to Wednesday, June 21st at 7 pm. Please plan accordingly!

Reminder:

Conditioning:

5 rounds

    • 12 pull-ups
    • 15 burpees
    • 20 wall balls (20/14)

– rest 3 min. between sets

– score is total time but note split times for retesting

 

Check Out:

12 min. EMOM

    • Min. 1: 8-15 sec. L-sit or L-hang
    • Min. 2: 12-15 sec. handstand hold

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:

Like us on Facebook!

Join our Members Only Forum!

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