2018.01.30

by admin in WOD | Leave a comment

AKTL7328

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 back squats

– all sets between 70-80%

– AMRAP set 4

 

Conditioning:

3 rounds

    • 1:30 AMRAP calorie AirBike (arms only)
    • 1:30 AMRAP hang snatches (75/55)

– rest 1:30 between AMRAPs

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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2018 CrossFit Games Open and Intra-Box Open

by admin in Event | 14 Comments

games-2018-logo-1200x630The first workout of the 2018 CrossFit Games Open will be announced on Thursday, February 22 at 7 pm CST. And with that begins Division St. CrossFit’s sixth annual Intra-Box Open!

 

Register NOW For the CrossFit Open

Register to be a part of the WORLDWIDE competition by signing up here: https://games.crossfit.com/

Upon completing each week’s workout, submit your score online for approval to see how you stack up against CrossFitters in the region, nation, and world! Submitted scores go toward Division St. CrossFit’s affiliate regional ranking so sign up. We need your scores!

 

Join the Intra-Box Open

Whether you plan to submit your scores online or not, join one of our Open divisions:

    • Rx
    • Scaled

to test your fitness against your fellow members. The event will consist of the five CrossFit Games Open workouts and will take place over the five weeks of the Open. Workouts will be announced on Thursday of each week and we will be performing that workout in ALL classes on Friday. Since you’ll be doing the workouts anyway, there’s no reason NOT to get involved!

 

If you can’t make it to one of the regular classes throughout the day on Friday, you will also have the chance to complete the workout during Open Gym hours.

 

Sign up and select your division in the following spreadsheet:

https://docs.google.com/spreadsheets/d/1lG-4Q6o_W5hQ3z4QrM-48ZcnYzkoUtTvRgaup5mS2Xs/edit?usp=sharing

 

*** If you happened to place in the top 3 in last year’s Intra-Box Open Scaled division, we HIGHLY encourage you to take your fitness to the next level by participating in the Rx division this year! ***

Want more information about the CrossFit Games Open? Check out these links:

The Official CrossFit Games website

Coach Jess on: The CF Games Open

Coach Jess on: The CF Games Open (part 2)

2018.01.29

by admin in WOD | Leave a comment

ADRU6816

Strength:

every 1:30 min. for 8 rounds

    • 2 power cleans

– start at 70%

 

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/

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

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2018.01.28

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 1/29/18 – 2/3/18:

Monday 1/29/18

every 1:30 min. for 8 rounds

    • 2 power cleans

– start at 70%

Tuesday 1/30/18

every 2:00 min. for 4 rounds

    • 6 back squats

– all sets between 70 – 80%

– AMRAP set 4

Wednesday 1/31/18

every 2:00 min. for 5 rounds

    • 2-3 presses

– all sets between 80 – 90%

– AMRAP set 5

Thursday 2/1/18

metcon only

Friday 2/2/18

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.

Saturday 2/3/18

metcon only

2018.01.27

by admin in WOD | Leave a comment

IMG_2554

Conditioning:

21 min. AMRAP

    • 1,000m row
    • 72  kettlebell swings (53/35)
    • 48 handstand push-ups

– partners switch every 250m row, 18 kettlebell swings, and 8 handstand push-ups

– rest 4 min.

10 min. AMRAP

    • 30 no push-up burpee box jump step-downs (24/20)
    • 30 double-unders
    • 30 ab-mat sit-ups (20/14)

– 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:

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2018.01.26

by admin in WOD | Leave a comment

IMG_1129

Strength:

no strength for you, METCON ONLY DAY 03.

 

Conditioning:

15-12-9-6-3-6-9-12-15

    • calorie row
    • overhead squats (95/65)
    • pull-ups
    • kettlebell goblet step-ups (53/35)(16″)

– Rx+: chest-to-bar 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:

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2018.01.25

by admin in WOD | Leave a comment

IMG_1124

Strength:

every 2:00 min. for 4 rounds

    • 8 front squats

– all sets between 65-75%

– AMRAP set 4

front-rack holds

    • 3-5×10 sec.

 

Conditioning:

30-20-10

    • hang power snatches (95/65)
    • push presses (95/65)

– every minute on the minute perform 5 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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Join our Members Only Forum!

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2018.01.24

by admin in WOD | Leave a comment

IMG_1088

Strength:

every 2:00 min. for 5 rounds

    • 2-3 deadlifts

– all sets between 80-90%

– AMRAP set 5

 

Conditioning:

5 min.

25/20 calorie AirBike

AMRAP

        • 2 power cleans (205/135)
        • 5 burpees over bar

– rest 5 min. then repeat

– pick up where you left off in the 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/

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

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2018.01.23

by admin in WOD | Leave a comment

IMG_1060

Strength:

every 2:00 min. for 5 rounds

    • 4 presses

– all sets between 75-85%

– AMRAP set 5

dumbbell push presses

    • 2×15, as heavy as possible

– 1 sec. pause at lockout

– rest 2 min. between sets

 

Conditioning:

5 rounds

    • 8 knees-to-elbows
    • 8 box jump step-downs (24/20)

– rest 1 min.

5 rounds

    • 12 ab-mat sit-ups
    • 16 double-unders

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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2018.01.22

by admin in WOD | Leave a comment

IMG_1015

Strength:

every 2:00 min. for 4 rounds

    •  8 back squats

– all sets between 65-75%

– AMRAP set 4

 

Conditioning:

4 rounds

    • 250m row
    • 20 thrusters (75/55)
    • 15 pull-ups

– rest 1 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!

Follow us on Instagram!

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