2017.07.14

by admin in WOD | Leave a comment

DSC09111

Strength:

every 2 min. for 6 rounds

    • power snatch+snatch

– add weight each set

 

Conditioning:

35 calorie row

35 overhead squats (95/65)

35 thrusters (95/65)

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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2017.07.13

by admin in WOD | Leave a comment

DSC08991

Reminder:

Strength:

superset: push jerks & chin-ups

    • 3-4×3-5 (push jerks)
    • 3-4×8-12 (chin-ups)

 

Conditioning:

30-20-10

    • hang power cleans (115/80)
    • push press (115/80)
    • 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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2017.07.12

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DSC08008

Don’t Forget:

Join us for the next skill-building clinic of the Skills Series 2017 TODAY Wednesday, July 12th at 7 pm!

Reminder:

Strength:

back squat

    • work to a heavy set of 1-2
    • 3-4×1-3 @ 80-90% of the heavy set of 1-2

front rack holds

    • 3-5×10 sec.

 

Conditioning:

11 min. AMRAP

    • 30 double-unders
    • 30 single-arm kettlebell front-rack lunges (53/35)
    • 30 ab-mat sit-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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2017.07.11

by admin in WOD | Leave a comment

DSC08621

Don’t Forget:

Join us for the next skill-building clinic of the Skills Series 2017 TOMORROW Wednesday, July 12th at 7 pm!

Reminder:

Strength:

superset: handstand push-ups & toes-to-bar

    • 3-4×4-6 (handstand push-ups)
    • 3-4xAMRAP (toes-to-bar)

 

Conditioning:

800m run

50 burpees

800m 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/

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2017.07.10

by admin in WOD | Leave a comment

DSC07961

Don’t Forget:

Join us for the next skill-building clinic of the Skills Series 2017 on Wednesday, July 12th at 7 pm!

Reminder:

Strength:

every 2 min. for 6 rounds

    • power clean+clean+power/split jerk

– add weight each set

 

Conditioning:

2 rounds

    • 65 wall balls (20/14)
    • 30 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/

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2017.07.09

by admin in WOD | Leave a comment

Olympic Weightlifting: 10:00 – 11:30 am

Open Gym: 10:00 am – 1:00 pm

Strength training for the week of 7/10/17 – 7/15/17:

Monday 7/10/17

superset: handstand push-ups & toes-to-bar

    • 3-4×4-6 (handstand push-ups)
    • 3-4xAMRAP (toes-to-bar)

Tuesday 7/11/17

every 2 min. for 6 rounds

    • power clean+clean+power/split jerk

– add weight each set

Wednesday 7/12/17

back squat

    • work to a heavy set of 1-2
    • 3-4×1-3 @ 80-90% of the heavy set of 1-2

front rack holds

    • 3-5×10 sec.

Thursday 7/13/17

superset: push jerks & chin-ups

    • 3-4×3-5 (push jerks)
    • 3-4×8-12 (chin-ups)

Friday 7/14/17

every 2 min. for 6 rounds

    • power snatch+snatch

– add weight each set

Saturday 7/15/17

    • metcon only

2017.07.08

by admin in WOD | Leave a comment

DSC09392

Conditioning:

8 min. AMRAP with a partner

    • 100m run
    • 5 push jerks (155/105)

– rest 2 min.

8 min. AMRAP with a partner

    • 100m run
    • 10 burpees

– rest 2 min.

8 min. AMRAP with a partner

    • 100m run
    • 5 hang power clean and jerks (135/95)

– rest 2 min.

8 min. AMRAP with a partner

    • 100m run
    • 10 burpees

– partners alternate rounds within each 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/

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Spikers’ Streak Continues! (7/6)

by admin in Announcement | Leave a comment

Despite playing a hard fought match, the Spikers fell yet again. Highlights included: Jen Neal made the play of the game when she stuff-blocked a guy, we were glad Spikers alumni Jenna made it back, and Maher’s dives continued to steal the show!

– Captain Kate

2017.07.07

by admin in WOD | Leave a comment

DSC09267

Strength:

front squat OR overhead squat

    • work to a heavy set of 3
    • 3-4×2-4 @ 80-90% of the heavy set of 3

superset: pull-ups & ring dips

    • 3-5×2-3 (pull-ups)
    • 3-5×12-15 (ring dips)

 

Conditioning:

100 thrusters (75/55)

– perform 7 chin-ups at every break

– 11 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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Farewell (for now!) Coach Jodi!

by admin in Announcement, Event | Leave a comment

ATTENTION, please:


Coach Jodi just got word that an army school she has been waiting to get into (due to funding) just let her know that it….is….TIME! But, she only has FOUR days to get ready to leave until AT LEAST September, if not likely longer than that. So, tomorrow’s 6:30 pm class will be Coach Jodi’s last class for us for awhile and I’ll be firing up the grills so that they’re ready to go by the end of that class. We’ll still be holding a 7:30 pm class too, so you’re welcome to get your workout in then and join the group for some food afterward. I’m sure we’ll be hanging out much later than that!

 

Hope to see everyone tonight!

JJ

 

PS Please BYOeverything you’d like to eat/drink since we may not have the opportunity to pick up supplies in advance. Thanks!

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