2017.11.28

by admin in WOD | Comments Off on 2017.11.28

DSC00328

Don’t Forget:

Join us THIS Saturday, December 2nd from 6 to 9 pm for DSCFriendsgiving Potluck!

Strength:

superset: push jerks & toes-to-bar

    • 7×2
    • 7×6-8

 

Conditioning:

4 rounds of 2 min. on/2 min. off

    • 18 box jump step-downs (24/20)
    • 12 push-ups
    • AMRAP push presses (115/80)

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!

Follow us on Instagram!

2017.11.27

by admin in WOD | Comments Off on 2017.11.27

DSC00325

Don’t Forget:

Join us THIS Saturday, December 2nd from 6 to 9 pm for DSCFriendsgiving Potluck!

Strength:

back squat

    • 5×5

– all sets above 80-85%

 

Conditioning:

20/16 calorie row

35 dumbbell squats (50/35)

36 dumbbell snatches (50/35)

20/16 calorie AirBike

36 dumbbell snatches (50/35)

35 dumbbell squats (50/35)

120 double-unders

– 12 min. time cap

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!

Follow us on Instagram!

2017.11.26

by admin in WOD | Comments Off on 2017.11.26

Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

 

Strength programming for the week of 11/27/17 – 12/2/17:

Monday 11/27/17

back squat

    • 5×5

– all sets above 80-85%

Tuesday 11/28/17

superset: push jerks & toes-to-bar

    • 7×2
    • 7×6-8

Wednesday 11/29/17

metcon only

Thursday 11/30/17

front OR overhead squat

    • 6×3

– all sets above 80%

Friday 12/1/17

superset: handstand push-ups & strict chin-ups

    • 3xAMRAP
    • 3xAMRAP

Saturday 12/2/17

metcon only

2017.11.25

by admin in WOD | Comments Off on 2017.11.25

DSC00361

Don’t Forget:

Join us Saturday, December 2nd from 6 to 9 pm for DSCFriendsgiving Potluck!

Conditioning:

with a partner

32 min. AMRAP

6 rounds (3 rounds per partner)

    • 3 power cleans (155/105)
    • 3 front squats (155/105)
    • 3 push presses (155/105)

then

    • 500m row

– partners alternate each round of barbell work and 250m on the erg

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!

Follow us on Instagram!

2017.11.24

by admin in WOD | Comments Off on 2017.11.24

CLOSED TODAY

2017.11.23

by admin in WOD | Comments Off on 2017.11.23

thanksgivingDAY_post2HAPPY THANKSGIVING!

CLOSED TODAY

2017.11.22

by admin in WOD | Comments Off on 2017.11.22

DSC00353

Attention:

Please pay attention to the following class schedule through the Thanksgiving holiday:

Wednesday, November 22nd

        • 6 and 7 am, morning Open Gym, and noon CrossFit classes only (afternoon Open Gym and 5:30, 6:30, and 7:30 pm CrossFit classes canceled)

Thursday, November 23rd

        • closed

Friday, November 24th

        • closed

Don’t Forget:

Join us Saturday, December 2nd from 6 to 9 pm for DSCFriendsgiving Potluck!

Strength:

no strength for you, METCON ONLY DAY 07.

 

Conditioning:

6 rounds

    • 5 back squats (from the rack) (275/185)
    • 250/200m row
    • 12 wall balls (20/14)
    • 12 knees-to-elbows
    • 12 no-push-up burpee box jump step-downs (24/20)

– rest 2 min. between rounds

– 32 min. cap

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!

Follow us on Instagram!

2017.11.21

by admin in WOD | Comments Off on 2017.11.21

DSC00344

Attention:

Please pay attention to the following class schedule through the Thanksgiving holiday:

Wednesday, November 22nd

        • 6 and 7 am, morning Open Gym, and noon CrossFit classes only (afternoon Open Gym and 5:30, 6:30, and 7:30 pm CrossFit classes canceled)

Thursday, November 23rd

        • closed

Friday, November 24th

        • closed

Don’t Forget:

Join us Saturday, December 2nd from 6 to 9 pm for DSCFriendsgiving Potluck!

Strength:

every 90 sec. for 8 rounds

    • power clean+clean

– start @ 70%

– add weight as desired

 

Conditioning:

5 rounds

    • 12 deadlifts (165/110)
    • 12 hang power cleans (165/110)
    • 24 double-unders

– 12 min. soft cap

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!

Follow us on Instagram!

DSCFriendsgiving Potluck (Sat. 12/2 @ 6 pm)

by admin in Event | Comments Off on DSCFriendsgiving Potluck (Sat. 12/2 @ 6 pm)

thanksgivingDAY_post2Join us on Saturday, December 2nd for a DSCFriendsgiving Potluck starting at 6 pm!

 

Guests are encouraged to bring a favorite healthy potluck dish, a go-to slow cooker recipe, or just something to share with friends. Dishes can be healthy, whole food-based or they can just be damn good tasting. Whatever you intend on bringing, share with the group ahead of time in the Facebook event so we can ensure a tasty spread of items from appetizers to desserts and everything in between.

 

RSVP to the invite to let us know you’ll be here!

https://www.facebook.com/events/1996201000665740/

2017.11.20

by admin in WOD | Comments Off on 2017.11.20

DSC00337

Attention:

Please pay attention to the following class schedule through the Thanksgiving holiday:

Wednesday, November 22nd

        • 6 and 7 am, morning Open Gym, and noon CrossFit classes only (afternoon Open Gym and 5:30, 6:30, and 7:30 pm CrossFit classes canceled)

Thursday, November 23rd

        • closed

Friday, November 24th

        • closed

Strength:

superset: push jerks & weighted chin-ups

    • 6×3
    • 6×8

 

Conditioning:

21-15-9

    • handstand push-ups (sub: 5-4-3 wall walks)
    • chest-to-bar pull-ups
    • 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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

« Previous   1 2 ...... 6 7 8 9 10 11 12 13 14 15 ...... 255 256   Next »