2017.09.03

by admin in WOD | Leave a comment

Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

 

Strength training for the week of 9/4/17 – 9/9/17:

Monday 9/4/17

CLOSED IN OBSERVANCE OF LABOR DAY

Tuesday 9/5/17

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

Wednesday 9/6/17

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
    • AMRAP sets of 2-6

Thursday 9/7/17

deadlift

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

Friday 9/8/17

back squat

    • 5×4-6

– all sets at or above 75% 1 RM

front-rack holds

    • 3-5×10 sec.

Saturday 9/9/17

    • metcon only

2017.09.02

by admin in WOD | Leave a comment

DSC09963

Reminder:

Today is Coach Lucas’ birthday, please drop off all presents, cards, and cash at the gym. 😉

Conditioning:

with a partner

for time

    • 2,400m run

rest to 20 min. mark

8 min. AMRAP

    • 10 hang snatches (75/55)
    • 10 thrusters (75/55)

rest 2 min.

8 min. AMRAP

    • 25 double unders
    • 10/8 cal row or airbike

– partners alternate every 600m and each round during the AMRAP’s

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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2017.09.01

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DSC09959

Attention:

Please note the following upcoming schedule changes:

    • Moving forward, Sunday’s Open Gym and Weightlifting will begin at 9 am. Weightlifting will end at 10:30 am and Open Gym will end at noon.
    • Division St. CrossFit will be closed Monday, September 4th in observance of Labor Day.

Strength:

5 min. AMRAP

    • toes-to-bar (strict and/or kipping)

– 50 repetition maximum

 

Conditioning:

9 min. AMRAP

3-6-9-12-etc.

        • power cleans (155/105)
        • pull-ups

– rest 4 min.

7 min. AMRAP

3-6-9-12-etc.

        • Russian kettlebell swings (70/53)
        • 2x 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/

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

Like us on Facebook!

Join our Members Only Forum!

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2017.08.31

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DSC09957

Attention:

Please note the following upcoming schedule changes:

    • Moving forward, Sunday’s Open Gym and Weightlifting will begin at 9 am. Weightlifting will end at 10:30 am and Open Gym will end at noon.
    • Division St. CrossFit will be closed Monday, September 4th in observance of Labor Day.

Strength:

back squat

    • work to a heavy set of 6-8
    • 2-4×6 @ 80-90% of the heavy set of 6-8

– heavier than last week

front-rack holds

    • 3-5×10 sec.

 

Conditioning:

14 min. AMRAP

    • 200m run
    • 14 wall balls (20/14)
    • 7 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/

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

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.08.30

by admin in WOD | Leave a comment

DSC09955

Attention:

Please note the following upcoming schedule changes:

    • Moving forward, Sunday’s Open Gym and Weightlifting will begin at 9 am. Weightlifting will end at 10:30 am and Open Gym will end at noon.
    • Division St. CrossFit will be closed Monday, September 4th in observance of Labor Day.

Strength:

every 90 sec. for 8 rounds

    • 5, 5, 4, 4, 3, 3, 2, 2 hang snatches

– start @ 65%

– add weight each set

 

Conditioning:

2 rounds

7 min.

        • 30/24 calorie row
        • 400m run
        • AMRAP deadlifts (225/155)

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!

2017.08.29

by admin in WOD | Leave a comment

DSC09951

Attention:

Please note the following upcoming schedule changes:

    • Moving forward, Sunday’s Open Gym and Weightlifting will begin at 9 am. Weightlifting will end at 10:30 am and Open Gym will end at noon.
    • Division St. CrossFit will be closed Monday, September 4th in observance of Labor Day.

Strength:

5 min. AMRAP

    • pull-ups (strict and/or kipping)

– 50 repetition maximum

 

Conditioning:

21-15-9

    • clean thrusters (75/55)
    • 2x double-unders

– rest 3 min.

15-12-9

    • hang power clean+push presses (105/75)
    • 2x double-unders

– rest 3 min.

12-9-6

    • thrusters (135/95)
    • 2x double-unders

– 24 min. time cap

– sub: 50-40-30 single-unders

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!

2017.08.28

by admin in WOD | Leave a comment

DSC09950

Attention:

Please note the following upcoming schedule changes:

    • Moving forward, Sunday’s Open Gym and Weightlifting will begin at 9 am. Weightlifting will end at 10:30 am and Open Gym will end at noon.
    • Division St. CrossFit will be closed Monday, September 4th in observance of Labor Day.

Strength:

front squat OR overhead squat

    • work to a heavy set of 8-10
    • 2-3×6-8 @ 80-90% of the heavy set of 8-10

 

Conditioning:

3 rounds

    • 10/8 calorie AirBike
    • 600m run
    • 25 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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.08.27

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Olympic Weightlifting: 10:00 – 11:30 am

Open Gym: 10:00 am – 1:00 pm

Strength training for the week of 8/28/17 – 9/2/17:

Monday 8/28/17

front squat OR overhead squat

    • work to a heavy set of 8-10
    • 2-3×6-8 @ 80-90% of the heavy set of 8-10

Tuesday 8/29/17

5 min. AMRAP

    • pull-ups (strict and/or kipping)

– 50 repetition maximum

Wednesday 8/30/17

every 90 sec. for 8 rounds

    • 5, 5, 4, 4, 3, 3, 2, 2 hang snatches

– start @ 65%

– add weight each set

Thursday 8/31/17

back squat

    • work to a heavy set of 6-8
    • 2-4×6 @ 80-90% of the heavy set of 6-8

– heavier than last week

front-rack holds

    • 3-5×10 sec.

Friday 9/1/17

5 min. AMRAP

    • toes-to-bar (strict and/or kipping)

– 50 repetition maximum

Saturday 9/2/17

    • metcon only

2017.08.26

by admin in WOD | Leave a comment

DSC09949

Conditioning:

with a partner

9 min. AMRAP

    • 100m sprint
    • AMRAP pull-ups

rest 3 min.

9 min. AMRAP

    • 100m sprint
    • AMRAP shoulder-to-overheads (155/105)

rest 3 min.

9 min. AMRAP

    • AMRAP 10/8 calorie airbike

– partners alternate every round, switching when coming off the pull-up bar and setting down the barbell

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!

2017.08.25

by admin in WOD | Leave a comment

DSC09947

Strength:

deadlift

    • work to a heavy set of 2
    • 2-3×6-10 @ 70-80% of the heavy set of 2

 

Conditioning:

100 double-unders

65 hang power snatches (75/55)

30 overhead lunges (75/55)

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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