December 2017 PRs

by admin in PRs | Comments Off on December 2017 PRs

Aaron B.

    • back squat 275
    • deadlift 350

Adam P.

    • clean 277
    • Grace 3:09
    • press 170
    • push jerk 277
    • unbroken handstand push-ups 19
    • weighted pull-up 100
    • weighted ring dip 128

Ali H.

    • clean 120
    • deadlift 210
    • snatch 90

Alisha W.

    • snatch 120

Ariel H.

    • deadlift 205

Audrey S.

    • clean 87
    • front squat 121
    • press 70
    • push jerk 82
    • push press 85

BJ H.

    • push jerk 205
    • push press 200
    • unbroken handstand push-ups 15
    • weighted pull-up 70
    • weighted ring dip 80

Brendan F.

    • 30 calorie AirBike 0:49
    • clean 225
    • push press 210

Brian C.

    • back squat 325

Brianna P.

    • clean 106
    • front squat 132
    • snatch 75

Cisco J.

    • clean 250

David M.

    • back squat 425
    • clean 287
    • clean & jerk 260
    • deadlift 462
    • Grace 2:00
    • overhead squat 225
    • press 180
    • push press 240
    • snatch 207

Erin F.

    • back squat 160
    • clean 115
    • deadlift 215
    • front squat 140

Ian K.

    • 500m row 1:38.6
    • back squat 335
    • (low-bar) back squat 325
    • clean 250
    • deadlift 410
    • front squat 295
    • press 155
    • push press 205

Janice T.

    • overhead squat 130

Jen N.

    • back squat 225
    • clean 175
    • deadlift 302
    • front squat 200
    • snatch 130
    • split jerk 160

Jenny L.

    • deadlift 235
    • overhead squat 140

JJ C.

    • back squat 405×2
    • deadlift 445×2

Julian S.

    • deadlift 180

Kate V.

    • overhead squat 207

Katie V.

    • back squat 170
    • back squat 165×2
    • clean 135
    • deadlift 265
    • front squat 150
    • press 85
    • push press 125
    • snatch 110

Kelly B.

    • back squat 270
    • clean 211
    • clean & jerk 200
    • deadlift 300
    • hang clean 210
    • power clean 190
    • push press 165

Kyle M.

    • clean 215
    • push press 185
    • snatch 135

Lee B.

    • back squat 295
    • deadlift 355

Linh L.

    • hang clean 105
    • power clean 110

Marc M.

    • 500m row 1:27.5
    • back squat 355
    • clean & jerk 215
    • front squat 315
    • press 145
    • push press 195
    • snatch 150

Matthew D.

    • 1,000m row 3:37.2
    • overhead squat 140

Meg M.

    • clean & jerk 160
    • deadlift 275

Michaelia F.

    • clean 185

Miguel D.

    • 1,000m row 3:43.9
    • front squat 255
    • push press 155

Nathan Y.

    • deadlift 385
    • front squat 270

Penny P.

    • back squat 165
    • deadlift 245
    • front squat 142
    • push jerk 125
    • push press 120
    • snatch 77

Raquel B.

    • clean 105

Ricky R.

    • front squat 265

Sabrina G.

    • unbroken ring dips 3

Sam H.

    • front squat 205

Sarita P.

    • back squat 217

Steffi J.

    • press 95
    • push jerk 145
    • push press 130

2018.01.03

by admin in WOD | Comments Off on 2018.01.03

IMG_1122

Reminder:

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

Strength:

every 2:30 min. for 3 rounds

    • 8 deadlifts

– all sets between 65-75%

 

Conditioning:

15 power cleans (155/105)

30 box jump step-downs (24/20)

15 power cleans (155/105)

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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2018.01.02

by admin in WOD | Comments Off on 2018.01.02

IMG_1118

Reminder:

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

Strength:

every 2:00 min. for 3 rounds

    • 8 presses

– all sets between 65-75%

dumbbell push press

    • 2-3×12, as heavy as possible

– 1 sec. pause at lock-out

– rest 2 min. between sets

 

Conditioning:

4 rounds

    • 12/9 calorie AirBike
    • 15/12 calorie row
    • AMRAP unbroken push-ups

– rest 90 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:

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Join our Members Only Forum!

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2018.01.01

by admin in WOD | Comments Off on 2018.01.01

CLOSED TODAY

HAPPY NEW YEAR!

2017.12.31

by admin in WOD | Comments Off on 2017.12.31

Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

Strength training for the week of 1/1/18 – 1/6/18:

Monday 1/1/18

closed

Tuesday 1/2/18

every 2:30 min. for 3 rounds

    • 8 presses

– all sets between 65-75%

dumbbell push press

    • 2×12, as heavy as possible

– 1 sec. pause at lock-out

– rest 2 min. between sets

Wednesday 1/3/18

every 2:30 min. for 3 rounds

    • 8 deadlifts

– all sets between 65-75%

Thursday 1/4/18

every 2:30 min. for 3 rounds

    • 12 back squats

– all sets between 55-65%

Friday 1/5/18

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

Saturday 1/6/18

metcon only

2017.12.30

by admin in WOD | Comments Off on 2017.12.30

IMG_1109

Reminder:

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

Conditioning:

partner “Bruck”-ish

5 rounds with a partner

    • 500/400m row
    • 24 back squats (135/95)
    • 24 shoulder-to-overheads (135/95)

– partners switch every 250/200m row and 12 back squats/shoulder-to-overheads

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!

2017.12.29

by admin in WOD | Comments Off on 2017.12.29

IMG_1095

Reminder:

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

Strength:

no strength for you, METCON ONLY DAY.

 

Conditioning:

12 rounds of a 1 min. clock

    • 2 power cleans (135/95)

then

    • round 1: AMRAP ab-mat sit-ups
    • round 2: AMRAP jumping lunges
    • round 3: AMRAP single-unders
    • round 4: AMRAP mountain climbers

– 90 sec. rest between rounds

– can add weight to the power clean after round 4

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!

Follow us on Instagram!

2017.12.28

by admin in WOD | Comments Off on 2017.12.28

IMG_1074

Reminder:

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

Strength:

no strength for you, METCON ONLY DAY.

 

Conditioning:

3 rounds

    • 25 thrusters (75/55)
    • 20 hang power snatches (75/55)
    • 15 knees-to-elbows
    • 10/8 calorie AirBike

– 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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

Whole Life Challenge (Sat. 1/20)

by admin in Announcement | Comments Off on Whole Life Challenge (Sat. 1/20)

Jan2018_Poster-3Register to join us for the Whole Life Challenge beginning Saturday, January 20th!

http://www.whole.lc/wlc1801/pt/dscf

The Whole Life Challenge is a six-week online, community-building, habit-changing program which challenges you to create a happier, healthier life by making small, daily changes.

 

Playing with your friends and fellow Division St. CrossFit members, you’ll score points every day, focusing on 7 key areas of health and well-being:

    • Nutrition
    • Exercise
    • Mobility
    • Sleep
    • Hydration
    • Well-Being
    • Reflection

 

How does it work?

The Whole Life Challenge will include before & after workout tests, body measurements, pictures (optional), and self-assessments. You will also select one of three Nutrition Levels (Kick-start, Lifestyle, Performance – full details in the link below) to follow throughout the eight weeks where you will score points daily based on how well you follow your selected Nutrition Level guidelines as well as the rest of the 7 Daily Habits listed above. And just like with your fitness, all we’re looking for is PROGRESS, not perfection!

 

Support throughout the Challenge will be provided by you and your teammates within our own private online community forum, through advice and guidance from return players, as well as content posted by Whole Life Challenge.

 

For more details, check out these links:

Frequently Asked Questions

Quick Start Guide (PDF)

Nutrition Levels Comparison Chart

 

Cost:

Early Return Player Registration – through January 3, 2017

    • $29

Early Registration – through January 3, 2017

    • $39

Normal Registration – after January 3, 2017

    • $49

 

Once you’ve registered, be on the lookout for an announcement regarding a kick-off event which will include:

    • a complete introduction of the rules
    • nutrition presentation
    • “before” body measurements and workout

Until then, let us know if you have any questions.

 

We can’t wait to help you on your way to create a happier, healthier version of YOU!

2017.12.27

by admin in WOD | Comments Off on 2017.12.27

IMG_1070

Strength:

no strength for you, METCON ONLY DAY.

 

Conditioning:

50 pull-ups

65 burpee box jump step-downs (24/20)

1,000m row

– must work in 30 sec. on/30 sec. off format, except for the row

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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