2017.10.24

by admin in WOD | Leave a comment

DSC00197

Don’t Forget:

Sign up for BOXING classes at Division St. CrossFit with FIGHTribe.

FREE for DSCF members through October!

Strength:

front OR overhead squat

    • 4×6

– all sets at or above 75%

 

Conditioning:

12-10-8-6-4-2

    • hang cleans (105/70)
    • push jerks (105/70)
    • back squats (105/70)

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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2017.10.23

by admin in WOD | Leave a comment

DSC00188

Don’t Forget:

Sign up for BOXING classes at Division St. CrossFit with FIGHTribe.

FREE for DSCF members through October!

Strength:

every 90 sec. for 8 rounds

    • power snatch+hang snatch

– start @ 70%

– add weight as desired

 

Conditioning:

2 rounds

    • 35 deadlifts (185/125)
    • 35 push-ups
    • 35 knees-to-elbows

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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2017.10.22

by admin in WOD | Leave a comment

Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

Strength programming for the week of 10/23/17 – 10/28/17:

Monday 10/23/17

every 90 sec. for 8 rounds

    • power snatch+hang snatch

– start @ 70%

– add weight as desired

Tuesday 10/24/17

front OR overhead squat

    • 4×6

– all sets at or above 75%

Wednesday 10/25/17

superset: handstand push-ups & pull-ups

    • 4×6
    • 4xAMRAP

Thursday 10/26/17

metcon only

Friday 10/27/17

back squat

    • TBA

Saturday 10/28/17

metcon only

2017.10.21

by admin in WOD | Leave a comment

DSC00173

Don’t Forget:

Sign up for BOXING classes at Division St. CrossFit with FIGHTribe.

FREE for DSCF members through October!

Conditioning:

partner “Fran” (12 min. cap)

    • 42 thrusters (95/65)
    • 42 pull-ups
    • 30 thrusters (95/65)
    • 30 pull-ups
    • 18 thrusters (95/65)
    • 18 pull-ups

– rest 3 min.

4 rounds

    • 30 kettlebell swings (70/53)
    • 30 double-unders
    • 30 ab-mat sit-ups
    • 30 air squats

– partners alternate every 7 reps in the round of 42, every 5 reps in the round of 30, and every 3 reps in the round of 18. partners alternate every 5 reps of kettlebell swings and double-unders but perform sit-ups and air squats together.

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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2017.10.20

by admin in WOD | Leave a comment

DSC00164

Don’t Forget:

Sign up for BOXING classes at Division St. CrossFit with FIGHTribe.

FREE for DSCF members through October!

Strength:

power clean

    • 5 RM

 

Conditioning:

18 min. AMRAP

    • 200m run
    • 20 alternating dumbbell snatches (50/35)
    • 20 box jump step-downs (24/20)
    • 20 dumbbell front-rack walking lunges (50/35)

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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2017.10.19

by admin in WOD | Leave a comment

DSC00142

Don’t Forget:

Sign up for BOXING classes at Division St. CrossFit with FIGHTribe.

FREE for DSCF members through October!

Strength:

push jerk or split jerk

    • 5 RM

 

Conditioning:

“JT”

21-15-9

    • handstand push-ups (sub: push presses)
    • 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/

Stay in-the-know with Division St. CrossFit:

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2017.10.18

by admin in WOD | Leave a comment

DSC00106

Don’t Forget:

Sign up for BOXING classes at Division St. CrossFit with FIGHTribe.

FREE for DSCF members through October!

Strength:

hang snatch

    • 5 RM

 

Conditioning:

16 min. EMOM

    • AMRAP calorie AirBike
    • AMRAP double-unders
    • AMRAP knees-to-elbows
    • AMRAP 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:

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2017.10.17

by admin in WOD | Leave a comment

DSC00090

Attention:

Please note that Division St. CrossFit will be closed between 1 and 4 pm TODAY Tuesday, October 17th. Afternoon Open Gym will begin at 4 pm and all evening classes (5:30, 6:30, and 7:30 pm) are still scheduled per usual. We apologize for the inconvenience and appreciate your understanding. Thank you!

Don’t Forget:

Sign up for BOXING classes at Division St. CrossFit with FIGHTribe.

FREE for DSCF members through October!

Strength:

back squat

    • 5 RM

 

Conditioning:

2 rounds

5 min.

500m row

AMRAP

            • 2 deadlifts (255/175)
            • 5 burpees

– rest 5 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:

Like us on Facebook!

Join our Members Only Forum!

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2017.10.16

by admin in WOD | Leave a comment

DSC00081

Attention:

Please note that Division St. CrossFit will be closed between 1 and 4 pm TOMORROW Tuesday, October 17th. Afternoon Open Gym will begin at 4 pm and all evening classes (5:30, 6:30, and 7:30 pm) are still scheduled per usual. We apologize for the inconvenience and appreciate your understanding. Thank you!

Strength:

press

    • 5 RM

push press

    • 5 RM

 

Conditioning:

2 rounds

    • 600m run
    • 30 thrusters (45/35)
    • 15 pull-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/

Stay in-the-know with Division St. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

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2017.10.15

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Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

Strength programming for the week of 10/16/17 – 10/21/17:

Monday 10/16/17

press

    • 5 RM

push press

    • 5 RM

Tuesday 10/17/17

back squat

    • 5 RM

Wednesday 10/18/17

hang snatch

    • 5 RM

Thursday 10/19/17

push jerk or split jerk

    • 5 RM

Friday 10/20/17

power clean

    • 5 RM

Saturday 10/21/17

metcon only

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