2017.07.06

by admin in WOD | Leave a comment

DSC09024

Reminder:

Strength:

every 2:30 for 6 rounds

    • 6-8 unbroken touch-and-go deadlifts

– start @ 55% 1 RM

– add weight each set

 

Conditioning:

16 rounds of 40 sec. of work/20 sec. of rest

    • AMRAP calorie row
    • AMRAP Russian kettlebell swings (53/35)
    • AMRAP goblet lunges (53/35)
    • AMRAP 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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June 2017 PRs

by admin in PRs | Leave a comment

Alisha W.

    • back squat 200
    • clean 145
    • clean & jerk 130
    • front squat 160
    • unbroken ring dips 1

AJ M.

    • back squat 225
    • snatch 105

Amanda B.

    •  deadlift 180

BJ H.

    • back squat 275
    • clean 230
    • clean & jerk 217
    • front squat 252
    • jerk 220
    • hurdle hop 66″
    • unbroken push-ups 33
    • weighted pull-up 63

Brendan F.

    • back squat 300
    • snatch 160
    • unbroken push-ups 75
    • weighted ring dip 115

Brianna P.

    • back squat 155
    • front squat 125
    • pull-up blue band 1

Cara F.

    • press 90

Chris D.

    • back squat 235
    • deadlift 340

David M.

    • back squat 415
    • clean 265
    • press 172

Guillaume F.

    • back squat 345

Jake F.

    • clean 175
    • clean & jerk 165
    • deadlift 295
    • front squat 195

Jen N.

    • back squat 200
    • clean 165
    • deadlift 275
    • front squat 180
    • press 90
    • power snatch 110
    • snatch 117
    • weighted pull-up 7

Julian S.

    • back squat 135
    • jerk 95

Kate T.

    • clean 110
    • clean & jerk 105
    • deadlift 220
    • front squat 140
    • press 80
    • snatch 75
    • unbroken ring dips 1

Kate V.

    • front squat 250
    • weighted pull-up 35

Katie V.

    • front squat 140
    • jerk 130
    • power clean 130
    • snatch 95
    • weighted pull-up 5
    • weighted ring dip 2.5

Kelly B.

    • back squat 260
    • clean 200
    • clean & jerk 190
    • front squat  230
    • jerk 190
    • weighted pull-up 30
    • snatch 145
    • unbroken muscle-ups 5

Kristin B.

    • deadlift 230
    • exam 9
    • jerk 120

Lauren C.

    • clean 85
    • clean & jerk 75

Linh L.

    • clean & jerk 100
    • front squat 110

Maher H.

    • deadlift 350

Matthew D.

    • deadlift 340
    • unbroken push-ups 55
    • weighted ring dip 55

Miguel D.

    • clean 165
    • jerk 155
    • weighted pull-up 40

Mike Gr.

    • back squat 265
    • clean & jerk 185
    • front squat 225
    • power snatch 135
    • weighted pull-up 55

Paul S.

    • back squat 305
    • front squat 270
    • unbroken bar muscle-ups 7
    • unbroken pull-ups 35
    • unbroken push-ups 72
    • weighted pull-up 80
    • weighted ring dip 124

Pete L.

    • back squat 225
    • clean 145
    • deadlift 245
    • weighted pull-up 55

Rachel G.

    • weighted pull-up 20
    • weighted ring dip 15

Raquel B.

    • deadlift 205

Ricky R.

    • clean & jerk 195
    • deadlift 355
    • front squat 245
    • unbroken pull-ups 30
    • weighted pull-up 65

Sabrina G.

    • deadlift 325
    • press 135
    • snatch 135
    • unbroken handstand push-ups 3

Sean S.

    • jerk 220

Steffi J.

    • unbroken push-ups 28
    • unbroken ring dips 1

Tom B.

    • 500m row 1:24.8
    • back squat 315

2017.07.05

by admin in WOD | Leave a comment

DSC08866

Reminder:

Strength:

back squat

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

front rack holds

    • 3-5×10 sec.

 

Conditioning:

4 rounds

2 min.

        • 12 hang cleans (115/80)
        • AMRAP burpees

– rest 2 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/

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

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2017.07.04

by admin in WOD | Leave a comment

DSCFmerica_FBcover

Attention:

Please be aware of the following class schedule over the Fourth of July weekend:

    • Tuesday, July 4: Independence Day workout at 10:00 am ONLY (WEAR YOUR BEST RED, WHITE, AND BLUE GEAR!)

Reminder:

Strength:

no strength for you.

 

Conditioning:

“NUTTS”

10 handstand push-ups

15 deadlifts (250/)

25 box jumps (30/24)

50 pull-ups

100 wall balls (20/14)

200 double unders

400m run

– run with a plate (45/25)

Canadian Armed Forces Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group, was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, Afghanistan, on Dec. 23, 2009. 

He is survived by his parents, Richard and Ethel Jane. 

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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2017.07.03

by admin in WOD | Leave a comment

DSC08527

Attention:

Please be aware of the following class schedule over the Fourth of July weekend:

    • Today, July 3: normal class schedule
    • Tuesday, July 4: Independence Day workout at 10:00 am ONLY (WEAR YOUR BEST RED, WHITE, AND BLUE GEAR!)

Reminder:

Strength:

every 2 min. for 6 rounds

    • 5 unbroken touch-and-go power snatches

– start @ 60% 1 RM

– add weight each set

 

Conditioning:

600m run

50 double-unders

36 single-arm dumbbell push presses (50/35)

50 double-unders

36 single-arm dumbbell push presses (50/35)

50 double-unders

600m 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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2017.07.02

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 7/3/17 – 7/8/17:

Monday 7/3/17

every 2 min. for 6 rounds

    • 5 unbroken touch-and-go power snatches

– start @ 60% 1 RM

– add weight each set

Tuesday 7/4/17

    • metcon only

Wednesday 7/5/17

back squat

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

front rack holds

    • 3-5×10 sec.

Thursday 7/6/17

every 2:30 for 6 rounds

    • 6-8 unbroken touch-and-go deadlifts

– start @ 55% 1 RM

– add weight each set

Friday 7/7/17

front OR overhead squat

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

Saturday 7/8/17

    • metcon only

2017.07.01

by admin in WOD | Leave a comment

DSC07924

Attention:

Please be aware of the following class schedule over the Fourth of July weekend:

    • Friday, June 30 – Monday, July 3: normal class schedule
    • Tuesday, July 4: Independence Day workout at 10:00 am ONLY (WEAR YOUR BEST RED, WHITE, AND BLUE GEAR!)

Don’t Forget:

    • Place your first order with Kettlebell Kitchen and receive 50% off with the code “KBK50“!
      • Continue placing order(s) using the code “DivisionSt” through July 13th to receive 20% off!

Conditioning:

10 rounds with a partner (15 min. cap)

    • 3 power snatches (115/80)
    • 6 overhead squats (115/80)
    • 9 burpee box jump step-downs (24/20)

– rest the remainder of 20 min.

10 min. AMRAP

    • 25 double-unders
    • 5 thrusters (115/80)

– alternate rounds with partner

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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2017.06.30

by admin in WOD | Leave a comment

DSC07908

Attention:

Please be aware of the following class schedule over the Fourth of July weekend:

    • Friday, June 30 – Monday, July 3: normal class schedule
    • Tuesday, July 4: Independence Day workout at 10:00 am ONLY (WEAR YOUR BEST RED, WHITE, AND BLUE GEAR!)

Don’t Forget:

    • Place your first order with Kettlebell Kitchen and receive 50% off with the code “KBK50“!
      • Continue placing order(s) using the code “DivisionSt” through July 13th to receive 20% off!

Strength:

superset: push presses & pull-ups

    • 3-5×3-5 (push presses)
    • 3-5×8-12 (pull-ups)

 

Conditioning:

800m run

30 presses (75/45)

400m run

20 push presses (135/95)

400m run

10 jerks (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/

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

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.06.29

by admin in WOD | Leave a comment

DSC09312

Attention:

Please be aware of the following class schedule over the Fourth of July weekend:

    • Friday, June 30 – Monday, July 3: normal class schedule
    • Tuesday, July 4: Independence Day workout at 10:00 am ONLY (WEAR YOUR BEST RED, WHITE, AND BLUE GEAR!)

Don’t Forget:

    • Place your first order with Kettlebell Kitchen and receive 50% off with the code “KBK50“!
      • Continue placing order(s) using the code “DivisionSt” through July 13th to receive 20% off!

Strength:

front squat OR overhead squat

    • work to a heavy set of 5
    • 3-4×3-5 @ 80-90% of the heavy set of 5

 

Conditioning:

5 rounds

    • 6 deadlifts (255/165)
    • 12 box jump step-downs (24/20)

– rest 30 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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.06.28

by admin in WOD | Leave a comment

DSC09242

Attention:

Please be aware of the following class schedule over the Fourth of July weekend:

    • Friday, June 30 – Monday, July 3: normal class schedule
    • Tuesday, July 4: Independence Day workout at 10:00 am ONLY (WEAR YOUR BEST RED, WHITE, AND BLUE GEAR!)

Don’t Forget:

    • Place your first order with Kettlebell Kitchen and receive 50% off with the code “KBK50“!
      • Continue placing order(s) using the code “DivisionSt” through July 13th to receive 20% off!

Strength:

every 2 min. for 6 rounds

    • 5 unbroken touch-and-go power cleans

– start @ 60% 1 RM

– add weight each set

 

Conditioning:

30-20-10 (11 min. cap)

    • hang cleans (95/65)
    • toes-to-bar

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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