Coach Rachel’s 28th Birthday Fundraiser (Sat. 2/24)

by admin in Event | Leave a comment

Rachel's 28th Birthday fundraiser02_24_189_00AmCoach Rachel is turning 28 and this year she wants to bring everyone together for an all-levels workout and hang out to follow. Rachel lost her father over 9 years ago when he took his own life after suffering from depression. She is raising awareness and funds for The American Foundation for Suicide Prevention (AFSP). Join us for the workout or just come for the snacks. Also, donations will be accepted but not required to do the workout. This is an occasion to celebrate and bring awareness to a worthy cause. The AFSP funds go to research, policy change, education, support groups, and much more. We hope to see you there!

 

Donations can be made via this link or at the event. Please RSVP to the Facebook event and let us know if you can make it:

https://www.facebook.com/events/148847102470512/

2018.02.08

by admin in WOD | Leave a comment

DESP1785

Remember:

Register for the 2018 CrossFit Games Open and the Division St. CrossFit Intra-Box Open!

The first workout will be announced on Thursday, February 22.

Strength:

every 1:15 min. for 5 rounds

    • 10 ring rows

every 1:15 min. for 5 rounds

    • 4-12 handstand push-ups

 

Conditioning:

12 min. EMOM

    • min. 1, 4, 7, 10: AMRAP pull-ups
    • min. 2, 5, 8, 11: AMRAP handstand hold
    • min. 3, 6, 9, 12: AMRAP farmer’s walk (70/53)

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!

2018.02.07

by admin in WOD | Leave a comment

DDJE0355

Remember:

Register for the 2018 CrossFit Games Open and the Division St. CrossFit Intra-Box Open!

The first workout will be announced on Thursday, February 22.

Strength:

every 2:00 min. for 3 rounds

    • 8 back squats

– all sets between 70-80%

– AMRAP set 3

 

Conditioning:

35 wall balls (20/14)

25/20 calorie row

35 wall balls (20/14)

25/20 calorie AirBike

35 wall balls (20/14)

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!

2018.02.06

by admin in WOD | Leave a comment

CUQE8933

Remember:

Register for the 2018 CrossFit Games Open and the Division St. CrossFit Intra-Box Open!

The first workout will be announced on Thursday, February 22.

Strength:

every 2:00 min. for 3 rounds

    • 8 deadlifts

– all sets between 70-80%

– AMRAP set 3

strict toes-to-bar

    • 3×6-10

– rest 90 sec. between sets

 

Conditioning:

13 min. AMRAP

    • 6 hang power cleans (155/105)
    • 12 ab-mat sit-ups
    • 18 double-unders

– 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/

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

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2018.02.05

by admin in WOD | Leave a comment

AXBH5718

Remember:

Register for the 2018 CrossFit Games Open and the Division St. CrossFit Intra-Box Open!

The first workout will be announced on Thursday, February 22.

Strength:

every 2:00 min. for 3 rounds

    • 8 push presses

– all sets between 70-80%

– AMRAP set 3

chest-to-bar pull-ups

    • 2xAMRAP

– rest 2 min. between sets

 

Conditioning:

21-15-9

    • dumbbell goblet front squats (50/35)
    • dumbbell single arm push presses, right (50/35)
    • dumbbell goblet front squats (50/35)
    • dumbbell single arm push presses, left (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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2018.02.04

by admin in WOD | Leave a comment

Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

Strength training for the week of 2/5/18 – 2/10/18:

Monday 2/5/18

every 2:00 min. for 3 rounds

    • 8 push presses

– all sets between 70-80%

– AMRAP set 3

chest-to-bar pull-ups

    • 2xAMRAP

– rest 2 min. between sets

Tuesday 2/6/18

every 2:00 min. for 3 rounds

    • 8 deadlifts

– all sets between 70-80%

– AMRAP set 3

strict toes-to-bar

    • 3×6-10

– rest 90 sec. between sets

Wednesday 2/7/18

every 2:00 min. for 3 rounds

    • 8 back squats

– all sets between 70-80%

– AMRAP set 3

Thursday 2/8/18

every 1:15 min. for 5 rounds

    • 10 ring rows

every 1:15 min. for 5 rounds

    • 4-12 handstand push-ups

Friday 2/9/18

every 1:30 min. for 8 rounds

    • power clean+clean

– start at 70%

Saturday 2/10/18

metcon only

2018.02.03

by admin in WOD | Leave a comment

BZLI5234

Remember:

Register for the 2018 CrossFit Games Open and the Division St. CrossFit Intra-Box Open!

The first workout will be announced on Thursday, February 22.

Conditioning:

with a partner

10 rounds (21 min. time cap)

    • 10m dumbbell goblet lunges (50/35)
    • 20 alternating dumbbell snatches (50/35)
    • 10m dumbbell goblet lunges (50/35)

– partners switch every round, resting partner performs 12 push-ups

– rest 4 min.

8 min. AMRAP

    • 50 strict straight-leg lifts
    • 50 box jump step-downs (30/24)

– partners switch every 5 reps

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!

2018.02.02

by admin in WOD | Leave a comment

APMI6218

Remember:

Register for the 2018 CrossFit Games Open and the Division St. CrossFit Intra-Box Open!

The first workout will be announced on Thursday, February 22.

Strength:

every 2:00 min. for 4 rounds

    • 6 front squats

– all sets between 70-80%

– AMRAP set 4

front-rack holds

    • 3-5×10 sec.

 

Conditioning:

12-10-8-6-4-2

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

– Rx+: 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/

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

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2018.02.01

by admin in WOD | Leave a comment

AOYV7759

Remember:

Register for the 2018 CrossFit Games Open and the Division St. CrossFit Intra-Box Open!

The first workout will be announced on Thursday, February 22.

Strength:

no strength for you, METCON ONLY DAY 04.

 

Conditioning:

30 min. AMRAP

    • 2 deadlifts (275/185)
    • 3 burpee box jump step-downs (24/20)
    • 4 wall balls (20/14)

– if you complete 30 rounds, AMRAP calorie row or AirBike for remaining time

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!

2018.01.31

by admin in WOD | Leave a comment

ALHM4752

Remember:

Register for the 2018 CrossFit Games Open and the Division St. CrossFit Intra-Box Open!

The first workout will be announced on Thursday, February 22.

Strength:

every 2:00 min. for 5 rounds

    • 2-3 presses

– all sets between 80-90%

– AMRAP set 5

dumbbell push presses

  • 2×15, as heavy as possible

– 1 sec. pause at lockout

– rest 2 min. between sets

 

Conditioning:

50-40-30-20-10

    •  double-unders
    •  .5x 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!

Follow us on Instagram!

« Previous   1 2 3 4 5 6 7 8 9 10 ...... 255 256   Next »