2017.11.15

by admin in WOD | Comments Off on 2017.11.15

DSC00277

Attention:

Tomorrow’s morning Open Gym session beginning at 8 am has been canceled. Division St. CrossFit will reopen at 11:45 am for the noon class. We apologize for the inconvenience and appreciate your understanding!

Strength:

push press

    • 3 RM

 

Conditioning:

5 rounds

    • 12 burpees
    • 7 push jerks (135/95)
    • 24 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/

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2017.11.14

by admin in WOD | Comments Off on 2017.11.14

DSC00216

Attention:

Thursday’s morning Open Gym session beginning at 8 am has been canceled. Division St. CrossFit will reopen at 11:45 am for the noon class. We apologize for the inconvenience and appreciate your understanding!

Strength:

front OR overhead squat

    • 3 RM

 

Conditioning:

6 rounds of 90 sec. on/90 sec. off

    • 9 toes-to-bar
    • 9 box jump overs (24/20)
    • AMRAP calorie row/AirBike

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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2017.11.13

by admin in WOD | Comments Off on 2017.11.13

DSC00215

Attention:

Today and Thursday’s morning Open Gym sessions beginning at 8 am have been canceled. Division St. CrossFit will reopen at 11:45 am on each of those days for the noon class. We apologize for the inconvenience and appreciate your understanding!

Strength:

hang clean

    • 3 RM

 

Conditioning:

18-15-12-9-6-3 chest-to-bar pull-ups

4 snatches (135/95)

– 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/

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2017.11.12

by admin in WOD | Comments Off on 2017.11.12

Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

Strength programming for the week of 11/13/17 – 11/18/17:

Monday 11/13/17

hang clean

    • 3 RM

Tuesday 11/14/17

front OR overhead squat

    • 3 RM

Wednesday 11/15/17

push press

    • 3 RM

Thursday 11/16/17

power snatch

    • 3 RM

Friday 11/17/17

front OR overhead squat

    • 3 RM

– do what you didn’t do on Tuesday

Saturday 11/18/17

metcon only

2017.11.11

by admin in WOD | Comments Off on 2017.11.11

DSC00312

Attention:

This week, Monday and Thursday’s morning Open Gym sessions beginning at 8 am have been canceled. Division St. CrossFit will reopen at 11:45 am on each of those days for the noon class. We apologize for the inconvenience and appreciate your understanding!

Conditioning:

with a partner

16 min. AMRAP

    • 32 hang cleans (155/105)
    • 32 burpee pull-ups or 16 muscle-ups
    • 24 hang cleans (155/105)
    • 24 burpee pull-ups or 12 muscle-ups
    • 16 hang cleans (155/105)
    • 16 burpee pull-ups or 8 muscle-ups
    • 8 hang cleans (155/105)
    • 8 burpee pull-ups or 4 muscle-ups
    • AMRAP hang cleans (155/105)

– partners alternate every 2 reps

– rest until 21 min. mark

6 min. AMRAP

    • 5 calorie AirBike or 10/8 calorie row

– partners alternate rounds

6 min. AMRAP

    • whichever movement you did not perform during the first 6 min. AMRAP

– partners alternate 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/

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2017.11.10

by admin in WOD | Comments Off on 2017.11.10

DSC00304

Attention:

Next week, Monday and Thursday’s morning Open Gym sessions beginning at 8 am have been canceled. Division St. CrossFit will reopen at 11:45 am on each of those days for the noon class. We apologize for the inconvenience and appreciate your understanding!

Strength:

superset: push jerks & toes-to-bar

    • 4×5
    • 4xAMRAP (15 max)

 

Conditioning:

11 min. AMRAP

    • 3 push presses (155/105)
    • 6 deadlifts (155/105)
    • 9 box jump step-downs (24/20)

– rest 20 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:

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2017.11.09

by admin in WOD | Comments Off on 2017.11.09

DSC00299

Attention:

Next week, Monday and Thursday’s morning Open Gym sessions beginning at 8 am have been canceled. Division St. CrossFit will reopen at 11:45 am on each of those days for the noon class. We apologize for the inconvenience and appreciate your understanding!

Strength:

back squat

    • 6×3

– all sets above 80%

 

Conditioning:

4 rounds of 30 sec. on/30 sec. off

    • AMRAP calorie row
    • AMRAP front squats (115/80)
    • AMRAP calorie AirBike
    • AMRAP 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/

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2017.11.08

by admin in WOD | Comments Off on 2017.11.08

DSC00288

Strength:

every 90 sec. for 8 rounds

    • 2 hang snatches

– start @ 70%

– add weight as desired

 

Conditioning:

30 power snatches (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/

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2017.11.07

by admin in WOD | Comments Off on 2017.11.07

DSC00273

Strength:

no strength for you, METCON ONLY DAY 06.

Conditioning:

2 rounds for time

    • 1,000m row
    • 25 burpee box jumps (24/20)
    • 100 double unders
    • 25 pull-ups
    • 15 handstand 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/

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2017.11.06

by admin in WOD | Comments Off on 2017.11.06

DSC00260

Strength:

front OR overhead squat

    • 5×5

– all sets above 80-85%

 

Conditioning:

8 rounds

    • 12 Russian kettlebell swings (70/53)
    • 12 kettlebell goblet squats (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:

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