2017.03.15

by JJ Christopher in WOD | Leave a comment

DSC06497

Don’t Forget:

Reminder:

    • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1, 17.2, and/or 17.3 please try to do so prior to the announcement of the next workout and let us know your result. Current unofficial rankings can be viewed here.

Strength:

snatch

    • 1 RM

 

Conditioning:

6 min.

    • 500m row

– rest with remaining time

6 min.

    • AMRAP meter row (within the time the initial 500m took to complete)

– rest with remaining time

6 min.

    • row the number of meters completed in the AMRAP meter row

– rest with remaining 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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2017.03.14

by JJ Christopher in WOD | Leave a comment

DSC06491

Don’t Forget:

Reminder:

    • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1, 17.2, and/or 17.3 please try to do so prior to the announcement of the next workout and let us know your result. Current unofficial rankings can be viewed here.

Strength:

back squat

    • 1 RM

weighted pull-up

    • 1 RM

pull-up

    • AMRAP

 

Conditioning:

100 burpees

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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2017.03.13

by JJ Christopher in WOD | Leave a comment

DSC06485

Don’t Forget:

Reminder:

    • Submit your 17.3 result to the CrossFit Games website (https://games.crossfit.com/submit-scores) by 7 PM TONIGHT for approval.
        • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete one or more of the first three workouts, please try to do so prior to the announcement of the next workout and let us know your result. Current unofficial rankings can be viewed here.

Strength:

clean & jerk

    • 1 RM

 

Conditioning:

2,000m 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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2017.03.12

by JJ Christopher in WOD | Leave a comment

Olympic Weightlifting: 10:00 – 11:30 am

Open Gym: 10:00 am – 1:00 pm

Strength programming for the week of 3/13/17 – 3/18/17:

Monday 3/13/17

clean & jerk

    • 1 RM

Tuesday 3/14/17

back squat

    • 1 RM

weighted pull-up

    • 1 RM

pull-ups

    • AMRAP

Wednesday 3/15/17

snatch

    • 1 RM

Thursday 3/16/1

front squat

    • 1 RM

press

    • 1 RM

handstand push-ups

    • AMRAP

Friday 3/17/17

CrossFit Games Open 17.4

Saturday 3/18/17

    • metcon only

2017.03.11

by JJ Christopher in WOD | Leave a comment

DSC06483

Reminder:

    • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1 and 17.2, please try to do so prior to the announcement of the next workout and let us know your result. Current unofficial rankings can be viewed here.

Conditioning:

3 rounds for time, with a partner

    • 30 clean & jerks (135/95)
    • 20 muscle-ups (sub: burpee pull-ups)
    • 10 box jump step-downs (30/24)

– partners switch every 5 clean & jerks, every 1-5 muscle-ups, and every box jump

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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DSCF End of Whole Life Challenge and Community Brunch (Sat. 3/18)

by JJ Christopher in Event | Leave a comment

DSCF End of WLC and Community Brunch (with shamrocks)Next Saturday, plan on meeting up with your favorite D St. friends to celebrate the conclusion of the Whole Life Challenge and….well, to eat and enjoy each others’ company!

 

Whole Life Challenge participants will be at the gym on Saturday, March 18th at 11 am to take their final measurements and to complete the benchmark workout once again. Once the proceedings have wrapped up (around 11:30 am), we’ll head out for a community-wide brunch where all are invited to join.

 

So, make plans to work up an appetite at one of our morning classes or at the Whole Life Challenge close-out event and we’ll see you at the gym at 11:30 am next weekend.

We look forward to seeing you all there!

2017.03.10

by JJ Christopher in WOD | Leave a comment

17.3

Reminder:

    • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1 and 17.2, please try to do so prior to the announcement of the next workout and let us know your result. Current unofficial rankings can be viewed here.

Conditioning:

“17.3”

8 min.

3 rounds

      • 6 chest-to-bar pull-ups
      • 6 snatches (95/65)

3 rounds

      • 7 chest-to-bar pull-ups
      • 5 snatches (135/95)

if all 6 rounds are completed in 8 min., 4 min. are added to the clock for

3 rounds

      • 8 chest-to-bar pull-ups
      • 4 snatches (185/135)

if all 9 rounds are completed in 12 min., 4 min. are added to the clock for

3 rounds

      • 9 chest-to-bar pull-ups
      • 3 snatches (225/155)

if all 12 rounds are completed in 16 min., 4 min. are added to the clock for

3 rounds

      • 10 chest-to-bar pull-ups
      • 2 snatches (245/175)

if all 15 rounds are completed in 20 min., 4 min. are added to the clock for

3 rounds

      • 11 chest-to-bar pull-ups
      • 1 snatch (265/185)

 

Scaled

8 min.

3 rounds

      • 6 jumping pull-ups
      • 6 snatches or power snatch+overhead squats (45/35)

3 rounds

      • 7 jumping pull-ups
      • 5 snatches or power snatch+overhead squats (75/55)

if all 6 rounds are completed in 8 min., 4 min. are added to the clock for

3 rounds

      • 8 jumping pull-ups
      • 4 snatches or power snatch+overhead squats (95/65)

if all 9 rounds are completed in 12 min., 4 min. are added to the clock for

3 rounds

      • 9 jumping pull-ups
      • 3 snatches or power snatch+overhead squats (115/75)

if all 12 rounds are completed in 16 min., 4 min. are added to the clock for

3 rounds

      • 10 jumping pull-ups
      • 2 snatches or power snatch+overhead squats (135/95)

if all 15 rounds are completed in 20 min., 4 min. are added to the clock for

3 rounds

      • 11 jumping pull-ups
      • 1 snatch or power snatch+overhead squat (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/

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2017.03.09

by JJ Christopher in WOD | Leave a comment

DSC06476

Reminder:

    • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1 and 17.2, please try to do so prior to the announcement of the next workout and let us know your result. Current unofficial rankings can be viewed here.

Strength:

split jerk

    • 1 RM

superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups)

    • 4-5×6-8 (1010 tempo)

OR

    • 4-5×3-5 unbroken muscle-ups

 

Conditioning:

30-20-10-5 (10 min. cap)

    • calorie row
    • toes-to-bar
    • push-ups

Rx+: 45-30-15-10 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:

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2017.03.08

by JJ Christopher in WOD | Leave a comment

DSC06459

Reminder:

    • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1 and 17.2, please try to do so prior to the announcement of the next workout and let us know your result. Current unofficial rankings can be viewed here.

Strength:

back squat

    • 2 RM

front-rack holds

    • 3-5×10 seconds

 

Conditioning:

100 wall balls (24/20)

– perform 10 box jump step-downs (24/20) every time a set is broken

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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2017.03.07

by JJ Christopher in WOD | Leave a comment

DSC06447

Reminder:

    • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1 and 17.2, please try to do so prior to the announcement of the next workout and let us know your result. Current unofficial rankings can be viewed here.

Strength:

power snatch+touch-and-go snatch+overhead squat

    • to a heavy single

snatch+overhead squat

    • 3-5×1 @ max power snatch+TNG snatch+overhead squat

 

Conditioning:

5 rounds for time (8 min. cap)

    • 6 deadlifts (275/185)
    • 24 double 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:

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