2017.10.02

by admin in WOD | Leave a comment

DSC00044

Strength:

deadlift

    • 3-4×8

– all work sets above 70%

 

Conditioning:

10-20-30

    • power cleans (115/80)
    • push presses (115/80)
    • 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!

2017.10.01

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 10/2/17 – 10/7/17:

Monday 10/2/17

deadlift

    • 3-4×8

– all sets above 70%

Tuesday 10/3/17

back squat

    • 4×6

– all sets above 75%

Wednesday 10/4/17

metcon only

Thursday 10/5/17

every 90 sec. for 8 rounds

    • 2 hang cleans+jerk

– start @ 70%

– may add weight as desired

Friday 10/6/17

front squat OR overhead squat

    • 3-4×8

– all sets above 70%

Saturday 10/7/17

metcon only

2017.09.30

by admin in WOD | Leave a comment

DSC00138

Conditioning:

with a partner

18 min. AMRAP

    • 10 alternating dumbbell snatches (50/35)
    • 10m alternating dumbbell goblet lunges (50/35)
    • 100m sprint

– rest 7 min.

10 min. AMRAP

    • 30 knees-to-elbows
    • 30 box jump overs (24/20)
    • 30 air squats

– 18 min. AMRAP: A performs DB snatches and lunges then A and B sprint. B performs DB snatches and lunges then A and B sprint

– 10 min. AMRAP: partners alternate every 5 reps of knees-to-elbows and box jump overs but do 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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.09.29

by admin in WOD | Leave a comment

DSC00130

Strength:

push press

    • 3-4×8

– all sets above 70%

pull-ups

    • 3xAMRAP

– rest 1 min. between sets

 

Conditioning:

6 rounds

    • 3 deadlifts (275/185)
    • 6 single-arm dumbbell hang power clean & jerks (50/35), per side

– 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!

2017.09.28

by admin in WOD | Leave a comment

DSC00119

Strength:

no strength for you, METCON ONLY DAY 01.

 

Conditioning:

18 min. AMRAP (5 round cap)

    • 400m run
    • 15 overhead squats (95/65)

– rest 7 min.

5 rounds (10 min. cap)

    • 7 burpees (6″ target above outstretched arms)
    • 28 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!

Follow us on Instagram!

2017.09.27

by admin in WOD | Leave a comment

DSC00113

Strength:

every 90 sec. for 8 rounds

    • power clean+hang clean

– start @ 70%

– may add weight as desired

 

Conditioning:

3 rounds

    • 20 power cleans (115/80)
    • 20/16 calorie row

– rest 1 min. between rounds

– Rx+: power cleans (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!

2017.09.26

by admin in WOD | Leave a comment

DSC00110

Strength:

press

    • 3-4×8

– all sets above 70%

dumbbell push press

    • 2×12

– rest 2 min. between sets

 

Conditioning:

16 min. AMRAP

    • 10/8 calorie AirBike
    • AMRAP unbroken push-ups
    • 200m 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/

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

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.09.25

by admin in WOD | Leave a comment

DSC00094

Strength:

back squat

    • 3-4×8

– all sets above 70%

 

Conditioning:

2 rounds

    • 45 wall balls (20/14)
    • 30 toes-to-bar
    • 15 box jump step-downs (24/20)

– rest 2 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!

2017.09.24

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 9/25/17 – 9/30/17:

Monday 9/25/17

back squat

    • 3-4×8

– all sets above 70%

Tuesday 9/26/17

press

    • 3-4×8

– all sets above 70%

dumbbell push press

    • 2×12

– rest 2 min. between sets

Wednesday 9/27/17

every 90 sec. for 8 rounds

    • power clean+hang clean

– start @ 70%

– may add weight as desired

Thursday 9/28/17

metcon only

Friday 9/29/17

push press

    • 3-4×8

– all sets above 70%

pull-ups

    • 3xAMRAP

– rest 1 min. between sets

Saturday 9/30/17

metcon only

2017.09.23

by admin in WOD | Leave a comment

DSC00036

Strength:

make up a missed strength test from the last two weeks OR practice a skill

 

Conditioning:

with a partner

20 min AMRAP

    • 10/8 calorie AirBike
    • 10 burpees
    • 10 wall balls (20/14)
    • 100m sprint

5 min. AMRAP

    • AMRAP L-sit or L-hang or flexed L-hang

– partners perform each movement in alternating sets (i.e. partner A performs 10/8 calories on the AirBike, partner B performs 10/8 calories on the AirBike, partner A performs 10 burpees, partner B performs 10 burpees, etc.)

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 ...... 242 243   Next »