2017.09.12

by admin in WOD | Leave a comment

DSC09980

Strength:

back squat

    • 1 RM

 

Conditioning:

500m row time trial

– rest 3 to 5 min.

500m row time trial

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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2017.09.11

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DSC09979

Strength:

press

    • 1 RM

push press

    • 1 RM

 

Conditioning:

1,000m run

    50 thrusters (45/35)

      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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        2017.09.10

        by admin in WOD | Leave a comment

        Olympic Weightlifting: 9:00 – 10:30 am

        Open Gym: 9:00 am – 12:00 pm

        Strength testing for the week of 9/11/17 – 9/17/17:

        Monday 9/11/17

        press

          • 1 RM

        push press

          • 1 RM

        Tuesday 9/12/17

        back squat

          • 1 RM

        Wednesday 9/13/17

        snatch

          • 1 RM

        Thursday 9/14/17

        push jerk OR split jerk

          • 1 RM

        handstand push-ups

          • AMRAP

        Friday 9/15/17

        clean

          • 1 RM

        Saturday 9/16/17

          • metcon only

        2017.09.09

        by admin in WOD | Leave a comment

        DSC09975

        Conditioning:

        with a partner

        230 wall balls (20/14)

        – 12 min. cap

        – rest until 20 min.

        10 min. AMRAP

          • 50 knees-to-elbows
          • 400m run

        5 min. AMRAP

          • reverse plank

        – partners alternate every 5 reps of wall balls and knees-to-elbows but run and plank at the same time

        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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        2017.09.08

        by admin in WOD | Leave a comment

        DSC09970

        Strength:

        back squat

          • 5×4-6

        – all sets at or above 75% 1 RM

        front-rack holds

          • 3-5×10 sec.

         

        Conditioning:

        13 min. AMRAP

          • 12 burpees
          • 8 box jump step-downs (30/24)
          • 4 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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        2017.09.07

        by admin in WOD | Leave a comment

        DSC09969

        Strength:

        deadlift

          • work to a heavy single
          • 2-3×6-8 @ 70-80% of the heavy single

         

        Conditioning:

        5 rounds

          • 8 hang power cleans (155/105)
          • 200m run

        – rest 1 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/

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        2017.09.06

        by admin in WOD | Leave a comment

        DSC09967

        Strength:

        push press

          • 5, 5, 3, 3, 3, 1, 1, 1, 1, 1

        – work to a heavy set of 5 then a heavy set of 3 then a heavy single

        ring dips or muscle-ups

          • 5, 5, 3, 3, 3, 1, 1, 1, 1, 1 (ring dips)
          • AMRAP sets of 2-6 (muscle-ups)

         

        Conditioning:

        12 min. AMRAP

              • 15/12 calorie row

        3 rounds

              • 3 handstand push-ups
              • 5 toes-to-bar
              • 7 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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        July/August 2017 PRs

        by admin in PRs | Leave a comment

        IMG_0663Adam P.

          • Grace 3:45

        Alison Y.

          • deadlift 165

        Amanda S.

          • snatch 107

        BJ H.

          • power clean 225×2
          • unbroken double-unders 75
          • unbroken muscle-ups 1

        Brian C.

          • back squat 320

        Cory M.

          • Grace 2:15

        David M.

          • back squat 395×2
          • back squat 325×11
          • clean 275
          • clean & jerk 250
          • deadlift 445×2
          • Grace 3:30
          • overhead squat 205
          • thruster 225

        Guillaume F.

          • Grace 3:19

        Jake F.

          • back squat 215×2
          • deadlift 305
          • deadlift 295×2

        Jen N.

          • back squat 205
          • front squat 185
          • snatch 125

        Joey V.

          • back squat 405

        Julian S.

          • back squat 135×2

        Kate V.

          • back squat 275×2
          • back squat 250×6
          • overhead squat 205×2

        Katie V.

          • back squat 150
          • clean 125
          • jerk 135
          • power clean 135
          • snatch 100

        Kelly B.

          • back squat 267
          • clean 205
          • deadlift 295×2
          • hang clean 205

        Linh L.

          • power clean 105
          • snatch 70
          • split jerk 115

        Mitch C.

          • back squat 230

        Paul S.

          • back squat 265×3
          • deadlift 335×2
          • unbroken bar muscle-ups 10

        Ricky R.

          • Grace 3:55

        Sabrina G.

          • clean & jerk 180
          • snatch 140
          • unbroken strict pull-ups 2
          • weighted pull-up 5

        Sarita P.

          • clean 160

        Steffi J.

          • back squat 180
          • unbroken double-unders  72

        2017.09.05

        by admin in WOD | Leave a comment

        DSC09966

        Strength:

        front squat OR overhead squat

          • work to a heavy set of 6-8
          • 3-4×6 @ 80-90% of the heavy set of 6-8

         

        Conditioning:

        105 wall balls (20/14)

        – perform 3 burpees every minute on the minute

        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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        2017.09.04

        by admin in WOD | Leave a comment

        CLOSED IN OBSERVANCE OF LABOR DAY

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