2017.05.09

by JJ Christopher in WOD | Leave a comment

DSC07304

Attention:

We will be closed this Sunday, May 14th in observance of Mother’s Day. Call your mom.

Don’t Forget:

Join us for the second of FIVE skill-building clinics in our brand new Skills Series 2017 on Wednesday, May 17th at 7 pm!

Reminder:

Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd!

Strength:

back squat

    • 2×6 (20X2 tempo)
    • 2×5 (20X2 tempo)
    • 2×4 (20X2 tempo)

– one work set every 3 min.

– 6 reps: 72.5-77.5% 1 RM

– 5 reps: 77.5-82.5% 1 RM

– 4 reps: 80-85% 1 RM

front rack holds

    • 3-5×10 sec.

 

Conditioning:

Murph Training 2017.05

4 rounds

    • 1-2-3-4-5 pull-ups
    • 2-4-6-8-10 push-ups
    • 3-6-9-12-15 air squats

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

(weighted) seated box jump step-downs

    • 5×3 (rest 90 sec.)

Pendlay rows

    • 6×5 (10X0 tempo)

– one work set every 2 min.

(weighted) strict pull-ups

    • 3-4×6-8 (1010 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

4 rounds

    • 5 min. run/bike/row @ 90%

– rest 5 min. between rounds

– light recovery bike/row/jog/walk during non-working periods

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!

2017.05.08

by JJ Christopher in WOD | Leave a comment

DSC07321

Attention:

We will be closed this Sunday, May 14th in observance of Mother’s Day. Call your mom.

Don’t Forget:

Join us for the second of FIVE skill-building clinics in our brand new Skills Series 2017 on Wednesday, May 17th at 7 pm!

Reminder:

Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd!

Strength:

power clean w/ pause below the knee+push jerk

    • to a heavy single

power clean w/ pause below the knee

    • to a heavy single

 

Conditioning:

11 min. AMRAP

    • 3 push presses (155/105)
    • 6 deadlifts (155/105)
    • 24 double-unders

– rest 20 sec. between rounds

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

clean pulls w/ pause below the knee (optional: deficit)

    • 3-5×3 (start at final power clean weight)

close-grip bench press

    • 2×6, 2×5, 2×4 (20X1 tempo)

– one work set every 3 min.

incline dumbbell bench press

    • 2-3×12 (1010 tempo)

– heavier than last week

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

20 min. run/bike/row @ 80%

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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2017.05.07

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 5/8/17 – 5/13/17:

Monday 5/8/17

power clean w/ pause below knee+push jerk

    • to a heavy single

power clean w/ pause below knee

    • to a heavy single

Tuesday 5/9/17

back squat

    • 2×6, 5, 4 (20X2 tempo), one work set every 3 min.

Wednesday 5/10/17

12 min. EMOM

    • odd min.: 4-8 handstand push-ups
    • even min.: 6-10 toes-to-bar (sub: 2-4 bar muscle-ups)

Thursday 5/11/17

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

    • to a heavy single

snatch+overhead squat

    • 3-5 @ max power snatch+touch-and-go snatch+overhead squat

Friday 5/12/17

front squat

    • 2 waves: 1×6, 5, 4 (20X2 tempo), one work set every 3 min. (second wave heavier than the first)

Saturday 5/13/17

    • metcon only

2017.05.06

by JJ Christopher in WOD | Leave a comment

DSC07314

Reminder:

Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd!

Conditioning:

4 rounds with a partner

    • 1 hang clean (165/110)
    • 5 burpees
    • 2 hang cleans (165/110)
    • 5 burpees
    • 3 hang cleans (165/110)
    • 5 burpees
    • 400m run

– partners alternate after each set of burpees and run together

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!

2017.05.05

by JJ Christopher in WOD | Leave a comment

DSC07302

Reminder:

Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd!

Strength:

2 push presses+split jerk

    • to a heavy single

push press+split jerk

    • to a heavy single

split jerk

    • to a heavy single

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

    • 3-4×6-8 (1010 tempo)

OR

unbroken muscle-ups

    • 3-4×3-5

 

Conditioning:

27-18-9

    • deadlifts (225/155)
    • pull-ups

– 75 double-unders between each round

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

handstand holds

    • 5xME (1:1 rest)

farmer’s carries

    • 2 min. AMRAP (as heavy as possible)

GHD sit-ups

    • 3×8 (2020 tempo)

– same weight as last time

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 3 min. for 4 rounds

    • 30 sec. AMRAP bike/row/sprint @ 90%

– light recovery bike/row/jog/walk during non-working periods

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!

2017.05.04

by JJ Christopher in WOD | Leave a comment

DSC07281

Reminder:

Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd!

Strength:

front squat

    • 2×6 (20X2 tempo)
    • 2×5 (20X2 tempo)
    • 2×4 (20X2 tempo)

– one work set every 3 min.

– 6 reps: 72.5-77.5% 1 RM

– 5 reps: 77.5-82.5% 1 RM

– 4 reps: 80-85% 1 RM

 

Conditioning:

120 double-unders

40 thrusters (45/35)

60 double-unders

20 thrusters (95/65)

30 double-unders

10 thrusters (135/95)

30 double-unders

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

pause squats

    • 3×3 @ 70% (2211 tempo)

incline chest-supported dumbbell row

    • 4×8 (1110 tempo)

– same weight as last time

GHD back extensions

    • 3×8 (2020 tempo)

– same weight as last time

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

3 rounds

    • 5 min. run/bike/row @ 90%

– rest 5 min. between rounds

– light recovery jog/walk/bike/row during non-working period

– attempt to keep distances similar 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!

2017.05.03

by JJ Christopher in WOD | Leave a comment

DSC07260

Reminder:

Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd!

Strength:

power snatch

    • 3-4×3 touch-and-go
    • 2-3×1.1
    • 1-3×1

 

Conditioning:

10 min.

750m row

AMRAP

        • 5 hang power snatches (115/80)
        • 8 box jump step-downs (24/20)

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

drop snatch

    • 6×3 (start with empty bar, work to 70-100% 1 RM)

incline bench press

    • 2×6, 2×5, 2×4 (20×1 tempo)

– one work set every 3 min.

FLR (optional: on rings)

    • accumulate 4 min. in as few sets and as quickly as possible

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

16 min. run/bike/row @ 80%

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!

2017.05.02

by JJ Christopher in WOD | Leave a comment

DSC07254

Reminder:

Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd!

Strength:

superset: handstand push-ups & toes-to-bar

    • 5-6×6-8

OR

superset: handstand push-ups & bar muscle-ups

    • 5-6×6-8
    • 5-6×2-4

 

Conditioning:

Murph Training 2017.04

4 rounds

    • 1-2-3-4 pull-ups
    • 2-4-6-8 push-ups
    • 3-6-9-12 air squats

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

single-arm trap 3 raise, Powell Raise, dumbbell external rotation

    • 2-3×8 (per side and exercise) (1111 tempo)

banded tricep pull-downs

    • 3×10-15 (1010 tempo)

superset: GHD back extensions & GHD sit-ups

    • 3×5 (weighted) (2020 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 4 min. for 4 rounds

    • 30 sec. AMRAP bike/sprint/row @ 90%

– light bike/jog/walk/row during non-working periods

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!

2017.05.01

by JJ Christopher in WOD | Leave a comment

DSC07241

Reminder:

Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd!

Strength:

overhead squat

    • 5-6×4-6 (2011 tempo)

– one work set every 3 min.

– 4 reps: 80-85% 1 RM

– 6 reps: 72.5-77.5% 1 RM

sub: back squat

    • 5-6×6-8 (2011 tempo)

– one work set every 3 min.

– 6 reps: 72.5-77.5% 1 RM

– 8 reps: 65-70% 1 RM

 

Conditioning:

2 rounds (16 min. cap)

    • 50 double-unders
    • 40 wall balls (20/14)
    • 30 burpees
    • 20 ring dips
    • 10 power cleans (185/125)

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

pistol negatives

    • 3×6 (per side) (4000 tempo)

Pendlay rows

    • 5×6 (10X0 tempo)

– one work set every 2 min.

– heavier than last week

reverse flyes

    • 3×15 (1010 tempo)

– same weight as last time

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

2 rounds

    • 5 min. run/bike/row @ 90%

– rest 5 min. between rounds

– light recovery jog/walk/bike/row during non-working period

– attempt to keep distances similar 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!

2017.04.30

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 5/1/17 – 5/6/17:

Monday 5/1/17

overhead squat

    • 5-6×4-6 (2011 tempo), one work set every 3 min.

sub: back squat

    • 5-6×6-8 (2011 tempo), one work set every 3 min.

Tuesday 5/2/17

superset: handstand push-ups & toes-to-bar (sub: bar muscle-ups)

    • 5-6×6-8 (sub: 5-6×2-4)

Wednesday 5/3/17

power snatch

    • 3-4×3 TNG, 2-3×1.1, 1-3×1

Thursday 5/4/17

front squat

    • 2×6, 5, 4 (20X2 tempo), one work set every 3 min.

Friday 5/5/17

2 push presses+split jerk

    • to a heavy single

push press+split jerk

    • to a heavy single

split jerk

    • to a heavy single

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

    • 3-4×6-8 (1010 tempo)

OR

unbroken muscle-ups

    • 3-4×3-5 (1010 tempo)

Saturday 5/6/17

    • metcon only
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