2018.01.12

by admin in WOD | Comments Off on 2018.01.12

IMG_1072

Reminder:

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

Strength:

every 2:00 min. for 3 rounds

    • 10 back squats

– all sets between 60-70%

– AMRAP set 3

 

Conditioning:

20 pull-ups

35 thrusters (75/55)

20 pull-ups

35 thrusters (75/55)

20 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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2018.01.11

by admin in WOD | Comments Off on 2018.01.11

IMG_1055

Reminder:

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

Strength:

every 1:30 min. for 8 rounds

    • 3 hang snatches

– start at 70%

– add weight as necessary

 

Conditioning:

6 rounds

    • 3 power cleans (165/110)
    • 6 push-ups
    • 18 double-unders

– rest 3 min. before performing another 6 rounds

– Rx+: 185/125

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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2018.01.10

by admin in WOD | Comments Off on 2018.01.10

IMG_1123

Strength:

no strength for you, METCON ONLY DAY 01.

 

Conditioning:

2 rounds

    • 30 10m sprints
    • 35 Russian kettlebell swings (70/53)
    • 750m row
    • 15-35 handstand push-ups
    • 20/16 calorie AirBike
    • 35 ab-mat sit-ups

– 32 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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2018.01.09

by admin in WOD | Comments Off on 2018.01.09

IMG_1120

Reminder:

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

Strength:

every 2:30 min. for 3 rounds

    • 12 front squats

– all sets between 55-65%

front-rack holds

    • 3-5×10 sec.

 

Conditioning:

12 min. AMRAP

    • 12 left arm dumbbell front squats (50/35)
    • 12 left arm dumbbell push presses (50/35)
    • 12 right arm dumbbell front squats (50/35)
    • 12 right arm dumbbell push presses (50/35)
    • 20 feet-elevated ring rows

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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Introducing: Coach Nick!

by admin in Announcement | Comments Off on Introducing: Coach Nick!

nick_lee_photoDivision St. CrossFit is excited to announce the addition of yet another coach to our staff with 8+ years of CrossFit experience as well as 4+ years of CrossFit coaching experience….Coach Nick Lee!

 

Please help us in welcoming Coach Nick to the gym by attending his classes Wednesday mornings at 6 and 7 am and learn more about him below.

About Nick:

Nick Lee – Coach

nick @ divisionstcrossfit.com

After competitive powerlifting throughout much of college, Nick was introduced to CrossFit in 2009. Ever since, the sport has remained fun and varied. While he still loves moving heavy weights, Nick enjoys body weight and gymnastic movements the best. In 2013, he started coaching and fell in love with helping others achieve their goals. Nick enjoys coaching technical aspects as well as motivating others to finish what they’ve started.

Nick is a Crossfit Level I Trainer and software engineer.

2018.01.08

by admin in WOD | Comments Off on 2018.01.08

IMG_1096

Reminder:

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

Strength:

every 2:00 min. for 3 rounds

    • 6 deadlifts

– all sets between 70-80%

– AMRAP set 3

 

Conditioning:

10-20-30

    • power cleans (115/85)
    • burpee box jump step-downs (24/20)

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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2018.01.07

by admin in WOD | Comments Off on 2018.01.07

Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

Strength training for the week of 1/8/18 – 1/13/18:

Monday 1/8/18

every 2:30 min. for 3 rounds

    • 6 deadlifts

– all sets between 70-80%

Tuesday 1/9/18

every 2:30 min. for 3 rounds

    • 12 front squats

– all sets between 55-65%

front-rack holds

    • 3-5×10 sec.

Wednesday 1/10/18

metcon only

Thursday 1/11/18

every 1:30 min. for 8 rounds

    • 3 hang snatches

– start at 70%

– add weight as necessary

Friday 1/12/18

every 2:30 min. for 3 rounds

    • 10 back squats

– all sets between 60-70%

Saturday 1/13/18

metcon only

2018.01.06

by admin in WOD | Comments Off on 2018.01.06

IMG_1079

Reminder:

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

Conditioning:

18 min. AMRAP

    • 1 power clean (185/125)
    • 2 front squats (185/125)
    • 5 no-push-up burpee box jumps (24/20)

7 min. rest

10 min. AMRAP

    • 10/8 cal row
    • 8/6 cal AirBike

– partners alternate every round of the 18 min. AMRAP and each movement of the 10 min. 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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Join our Members Only Forum!

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2018.01.05

by admin in WOD | Comments Off on 2018.01.05

IMG_1071

Reminder:

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

Strength:

every 1:15 min. for 5 rounds

    • 6-10 pull-ups

every 1:15 min. for 5 rounds

    • 4-10 handstand push-ups or handstand push-up technique

 

Conditioning:

3 rounds

    • 20 alternating dumbbell snatches (50/35)
    • 14 alternating dumbbell front-rack lunges (50/35)
    • 3-5 muscle-ups (scale: 10 ring dips/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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2018.01.04

by admin in WOD | Comments Off on 2018.01.04

IMG_1066

Reminder:

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

Strength:

every 2:30 min. for 3 rounds

    • 12 back squats

– all sets between 55-65%

 

Conditioning:

30 wall balls (20/14)

30 toes-to-bar

30 wall balls (20/14)

30 toes-to-bar

30 wall balls (20/14)

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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