2017.11.05

by admin in WOD | Comments Off on 2017.11.05

Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

Strength programming for the week of 11/6/17 – 11/11/17:

Monday 11/6/17

front OR overhead squat

    • 5×5

– all sets above 80-85%

Tuesday 11/7/17

metcon only

Wednesday 11/8/17

every 90 sec. for 8 rounds

    • 2 hang snatches

– start @ 70%

– add weight as desired

Thursday 11/9/17

back squat

    • 6×3

– all sets above 80%

Friday 11/10/17

superset: push jerks & toes-to-bar

    • 4×5
    • 4xAMRAP (15 max)

Saturday 11/11/17

metcon only

2017.11.04

by admin in WOD | Comments Off on 2017.11.04

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Reminder:

Please note that this TODAY’s 9 and 10 am classes have been canceled. So, join Coach Rachel for the 8 am class instead!! We apologize for the inconvenience and appreciate your understanding. Thank you!

Conditioning:

2 rounds with a partner

    • 100 thrusters (45/35)
    • 80 box jump step-downs (24/20)
    • 60 power cleans (115/80)
    • 40 toes-to-bar
    • 20 deadlifts (255/165)

– partners alternate every 25 thrusters, 20 box jump step-downs, 15 power cleans, 10 toes-to-bar, and 5 deadlifts

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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2017.11.03

by admin in WOD | Comments Off on 2017.11.03

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Attention:

Please note that tomorrow’s 9 and 10 am classes have been canceled. So, join Coach Rachel for the 8 am class instead!! We apologize for the inconvenience and appreciate your understanding. Thank you!

Strength:

every 90 sec. for 8 rounds

    • power snatch+hang snatch+overhead squat

– start @ 70%

– add weight as desired

 

Conditioning:

75 hang snatches (75/55)

– perform 5 no push-up burpees every minute on the minute

– Rx+: 95/65

– 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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2017.11.02

by admin in WOD | Comments Off on 2017.11.02

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Attention:

Please note that this Saturday’s 9 and 10 am classes have been canceled. So, join Coach Rachel for the 8 am class instead!! We apologize for the inconvenience and appreciate your understanding. Thank you!

Strength:

superset: pull-ups & handstand push-ups

    • 4×6
    • 4xAMRAP

 

Conditioning:

16 min. EMOM

    • min. 1, 5, 9, 13: AMRAP calorie AirBike
    • min. 2, 6, 10, 14: AMRAP handstand hold
    • min. 3, 7, 11, 15: AMRAP kettlebell farmer’s carries (70/53)
    • min. 4, 8, 12, 16: AMRAP L-sit/L-hang

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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2017.11.01

by admin in WOD | Comments Off on 2017.11.01

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Attention:

Please note that Division St. CrossFit will be closed between 2 and 4 pm TODAY Wednesday, November 1st. We apologize for the inconvenience and appreciate your understanding. Thank you!

Strength:

no strength for you, METCON ONLY DAY 05.

 

Conditioning:

4 rounds

    • 25 wall balls (20/14)
    • 25 burpees
    • 25 calorie row
    • 26 medicine ball alternating lunges (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:

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2017.10.31

by admin in WOD | Comments Off on 2017.10.31

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Attention:

Please note that Division St. CrossFit will be closed between 2 and 4 pm TOMORROW Wednesday, November 1st. We apologize for the inconvenience and appreciate your understanding. Thank you!

Don’t Forget:

Sign up for BOXING classes at Division St. CrossFit with FIGHTribe.

FREE for DSCF members through October!

Strength:

deadlift

    • 5×5

– all sets above 80-85%

 

Conditioning:

-HAPPY HALLOWEEN-

10 min. AMRAP

    • 31 box jump step-downs (24/20)
    • 17 power cleans (135/95)
    • 31 ring dips/push-ups
    • 17 power cleans (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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2017.10.30

by admin in WOD | Comments Off on 2017.10.30

DSC00092

Attention:

Please note that Division St. CrossFit will be closed between 2 and 4 pm this Wednesday, November 1st. We apologize for the inconvenience and appreciate your understanding. Thank you!

Don’t Forget:

Sign up for BOXING classes at Division St. CrossFit with FIGHTribe.

FREE for DSCF members through October!

Strength:

superset: push jerks & knees-to-elbows

    • 4×6
    • 4xAMRAP

 

Conditioning:

21-15-9

    • push presses (125/85)
    • 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/

Stay in-the-know with Division St. CrossFit:

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2017.10.29

by admin in WOD | Comments Off on 2017.10.29

Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

Strength programming for the week of 10/30/17 – 11/4/17:

Monday 10/30/17

superset: push jerks & knees-to-elbows

    • 4×6
    • 4xAMRAP

Tuesday 10/31/17

deadlift

    • 5×5

– all sets above 80-85%

Wednesday 11/1/17

metcon only

Thursday 11/2/17

superset: pull-ups & handstand push-ups

    • 4×6
    • 4xAMRAP

Friday 11/3/17

every 90 sec. for 8 rounds

    • power snatch+hang snatch+overhead squat

– start @ 70%

– add weight as desired

Saturday 11/4/17

metcon only

2017.10.28

by admin in WOD | Comments Off on 2017.10.28

DSC00246

Don’t Forget:

Sign up for BOXING classes at Division St. CrossFit with FIGHTribe.

FREE for DSCF members through October!

Conditioning:

8 rounds for time (10 min. cap)

    • 8 hang power clean and jerks (135/95)

– rest to 12 min. mark

8 rounds for time (10 min. cap)

    • 8 power snatches (115/80)

– rest to 24 min. mark

8 rounds for time (10 min. cap)

    • 8 deadlifts (205/135)
    • 8/6 cal AB/rower

– alternate between AirBike and rower each round.

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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2017.10.27

by admin in WOD | Comments Off on 2017.10.27

DSC00210

Don’t Forget:

Sign up for BOXING classes at Division St. CrossFit with FIGHTribe.

FREE for DSCF members through October!

Strength:

back squat

    • 6×3

– all sets above 80%

 

Conditioning:

“Cindy XXX”

20 min. AMRAP

    • 10 pull-ups
    • 20 push-ups
    • 30 air squats
    • 15 pull-ups
    • 30 push-ups
    • 45 air squats
    • 20 pull-ups
    • 40 push-ups
    • 60 air squats
    • 25 pull-ups
    • 50 push-ups
    • 75 air squats
    • 30 pull-ups
    • 60 push-ups
    • 90 air squats

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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