2018.01.21

by admin in WOD | Comments Off on 2018.01.21

Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

Strength training for the week of 1/22/18 – 1/27/18:

Monday 1/22/18

every 2:00 min. for 4 rounds

    •  8 back squats

– all sets between 65-75%

– AMRAP set 4

Tuesday 1/23/18

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

Wednesday 1/24/18

every 2:00 min. for 5 rounds

    • 2-3 deadlifts

– all sets between 80-90%

– AMRAP set 5

Thursday 1/25/18

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.

Friday 1/26/18

metcon only

Saturday 1/27/18

metcon only

2018.01.20

by admin in WOD | Comments Off on 2018.01.20

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Reminder:

Register for the upcoming Whole Life Challenge and join us TODAY at 10 am for the Kick-Off Event!

Conditioning:

21 min. AMRAP

    • 500m row
    • 46 push jerks (105/75)
    • 46 toes-to-bar

– partners switch every 250m row and 8 jerks/ttb

rest 4 min.

10 min. AMRAP

    • 100 abmat sit-ups
    • 100 push-ups (ring dips)
    • AMRAP farmer’s carry (70/53)

– partners switch every 10 abmat sit-ups/push-ups and every 2x10m farmer’s carry

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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2018.01.19

by admin in WOD | Comments Off on 2018.01.19

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Reminder:

Register for the upcoming Whole Life Challenge and join us TOMORROW at 10 am for the Kick-Off Event!

Strength:

every 2:00 min. for 5 rounds

    • 4 deadlifts

– all sets between 75 – 85%

– AMRAP set 5

 

Conditioning:

5 rounds

    • 60 sec. AMRAP hang cleans (rd. 1-2: 185/125, rd. 3-4: 135/95, rd. 5: 95/65)
    • 60 sec. AMRAP ring dips (sub: push-ups)

– rest 30 sec. between AMRAPs

– Rx+: muscle-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/

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2018.01.18

by admin in WOD | Comments Off on 2018.01.18

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Reminder:

Register for the upcoming Whole Life Challenge and join us THIS Saturday at 10 am for the Kick-Off Event!

Strength:

push jerk OR split jerk

    • 4-6×2-3

– all sets above 70%

chest-to-bar pull-ups

    • 2xAMRAP

 

Conditioning:

25-15-10-5

    • feet-elevated ring rows
    • 2x 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:

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2018.01.17

by admin in WOD | Comments Off on 2018.01.17

IMG_1067

Reminder:

Register for the upcoming Whole Life Challenge and join us THIS Saturday at 10 am for the Kick-Off Event!

Strength:

every 2:00 min. for 3 rounds

    • 10 front squats

– all sets between 60 – 70%

– AMRAP set 3

front-rack holds

    • 3-5×10 sec.

 

Conditioning:

6 rounds

    • 8 overhead squats (115/80)
    • 35 double-unders
    • 10/8 calorie AirBike

– rest 1 min. between rounds

– 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:

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Whole Life Challenge Kick-Off Event (Sat. 1/20)

by admin in Event | Comments Off on Whole Life Challenge Kick-Off Event (Sat. 1/20)

Twitter_Jan2018-2Get ready to start your Whole Life Challenge on Saturday, January 20th at 10:00 am when we host our Whole Life Challenge Kick-Off Event!

(If you’re interested in joining us, full challenge and registration details can be found here.)

 

This meeting will serve as the first day of 6 weeks toward a healthier, happier, long-term sustainable lifestyle.

 

It will proceed roughly as follows:

  1. Preliminary weigh-in and conditioning workout
    • Weight will be our primary body composition measurement. If you have access to body fat testing, that will be the best way to measure your body composition progress.
    • The workout will involve minimal technique, no barbells, and mostly body-weight/conditioning movements.
  2. Whole Life Challenge process and rule discussion
  3. A brief nutrition presentation

 

(Please bring along something to eat after we are done working out. The Kick-Off Event may run until 1:00 pm.)

2018.01.16

by admin in WOD | Comments Off on 2018.01.16

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Reminder:

Register for the upcoming Whole Life Challenge beginning January 20th!

Strength:

no strength for you, METCON ONLY DAY 02

 

Conditioning:

2 rounds (32 min. time cap)

    • 35 power cleans (115/85)
    • 35 push-ups
    • 35 pull-ups
    • 35 wall balls (20/14)
    • 35 calorie row

– rest 60 sec. between movements

– rest an additional 60 sec. between rounds

– Rx+: handstand push-ups instead of 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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2018.01.15

by admin in WOD | Comments Off on 2018.01.15

IMG_0998

Reminder:

Register for the upcoming Whole Life Challenge beginning January 20th!

Strength:

every 2:00 min. for 4 rounds

    • 6 presses

– all sets between 70 – 80%

– AMRAP set 4

dumbbell push presses

    • 2-3×12, as heavy as possible

– 1 sec. pause at lockout

– rest 2 min. between sets

 

Conditioning:

13 min.

      • 50 toes-to-bar

then AMRAP

      • 12 box jump step-downs (24/20)
      • 16 dumbbell hang power snatches (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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Join our Members Only Forum!

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2018.01.14

by admin in WOD | Comments Off on 2018.01.14

Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

Strength training for the week of 1/15/18 – 1/20/18:

Monday 1/15/18

every 2:00 min. for 4 rounds

    • 6 presses

– all sets between 70 – 80%

– AMRAP set 4

dumbbell push presses

    • 2-3×12, as heavy as possible

– 1 sec. pause at lockout

– rest 2 min. between sets

Tuesday 1/16/18

metcon only

Wednesday 1/17/18

every 2:00 min. for 3 rounds

    • 10 front squats

– all sets between 60 – 70%

– AMRAP set 3

front-rack holds

    • 3-5×10 sec.

Thursday 1/18/18

push jerk OR split jerk

    • 4-6×2-3

– all sets above 70%

chest-to-bar pull-ups

    • 2xAMRAP

Friday 1/19/18

every 2:00 min. for 5 rounds

    • 4 deadlifts

– all sets between 75 – 85%

– AMRAP set 5

Saturday 1/20/18

metcon only

2018.01.13

by admin in WOD | Comments Off on 2018.01.13

IMG_1081

Reminder:

Register for the upcoming Whole Life Challenge beginning January 20th!

Conditioning:

6 min. AMRAP

    • calorie row or AirBike

– partners switch every 30 sec.

6 min. AMRAP

    • calorie row or AirBike

– partners switch every 30 sec.

6 min. AMRAP

    • farmer’s carries (70/53)

– partner’s switch as necessary but “resting partner” has to lunge same distance

6 min. AMRAP

    • man-makers (35/25)

– partners switch ever 3 man-makers but “resting partner” holds bottom of squat

– 1 min. transition in 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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

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