2017.08.24

by admin in WOD | Leave a comment

DSC09945

Strength:

every 90 sec. for 6 rounds

    • 2 push jerks+1 split jerk

– start @ 65%

– add weight each set

superset: pull-ups & ring dips (OR muscle-ups)

    • 3×2-3
    • 3×12-15 (3xAMRAP)

 

Conditioning:

18 min. AMRAP

    • 400m run
    • 30 wall balls (20/14)
    • 30 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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2017.08.23

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DSC09941

Strength:

back squat

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

– heavier than last week

front-rack holds

    • 3-5×10 sec.

 

Conditioning:

every 5 min. perform one of the following (in any order)

    • 1,000m row
    • 800m run
    • 50 burpees
    • 3 rounds of 30 sec. on/30 sec. off AMRAP calorie airbike

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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2017.08.22

by admin in WOD | Leave a comment

DSC09937

Strength:

5 min. AMRAP

    • handstand push-ups (strict and/or kipping)

– 50 repetition maximum

 

Conditioning:

15 min. AMRAP

    • 75 double-unders
    • 30 toes-to-bar
    • 20 burpee box jump step-downs (24/20)
    • 10 dumbbell push presses (50/35)

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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2017.08.21

by admin in WOD | Leave a comment

DSC09933

Strength:

every 90 sec. for 8 rounds

    • 5, 5, 4, 4, 3, 3, 2, 2 hang power cleans

– start @ 65%

– add weight each set

 

Conditioning:

5 rounds

    • 5 power clean & jerks (165/110)
    • 10 back squats (165/110)

– 12 min. soft time cap

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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2017.08.20

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 8/21/17 – 8/26/17:

Monday 8/21/17

every 90 sec. for 8 rounds

    • 5, 5, 4, 4, 3, 3, 2, 2 hang power cleans

– start @ 65%

– add weight each set

Tuesday 8/22/17

5 min. AMRAP

    • handstand push-ups  (strict and/or kipping)

– 50 repetition maximum

Wednesday 8/23/17

back squat

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

– heavier than last week

front-rack holds

    • 3-5×10 sec.

Thursday 8/24/17

every 90 sec. for 6 rounds

    • 2 push jerks+1 split jerk

– start @ 65%

– add weight each set

superset: pull-ups & ring dips (OR muscle-ups)

    • 3×2-3
    • 3×12-15 (3xAMRAP)

Friday 8/25/17

deadlift

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

Saturday 8/26/17

    • metcon only

2017.08.19

by admin in WOD | Leave a comment

DSC09926

Conditioning:

with a partner

6 min. AMRAP

    • 20 single-arm overhead dumbbell walking lunges (50/35)

– 10 lunges down with the dumbbell in one hand and 10 lunges back with the dumbbell in the other hand

6 min. AMRAP

    • max effort L-sit or L-hang

rest 6 min.

17 min. AMRAP

    • 100m run
    • 5 pull-ups
    • 10 push-ups
    • 15 air squats

– partners alternate every 20 lunges, each break of the L-sit/L-hang, and rounds of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats) but 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/

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2017.08.18

by admin in WOD | Leave a comment

DSC09890

Strength:

front squat OR overhead squat

    • work to a heavy set of 10-12
    • 2-3×8-10 @ 80-90% of the heavy set of 10-12

 

Conditioning:

14 min. AMRAP

    • 12 dumbbell push presses (50/35)
    • 20 hang power snatches (75/55)

– 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/

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2017.08.17

by admin in WOD | Leave a comment

DSC09922

Strength:

deadlift

    • work to a heavy set of 3
    • 2-3×8-12 @ 70-80% of the heavy set of 3

 

Conditioning:

8 min. AMRAP

    • 12 kettlebell swings (53/35)
    • 24 double-unders

800m 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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2017.08.16

by admin in WOD | Leave a comment

DSC09888

Strength:

every 2 min. for 6 rounds

    • 2 push presses+1 push jerk

– start @ 65%

– add weight each set

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

    • 3xAMRAP
    • 3xAMRAP

 

Conditioning:

5 rounds

2 min.

          • 12 burpee box jump step-downs (24/20)
          • AMRAP ring dips (Rx+: muscle-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/

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2017.08.15

by admin in WOD | Leave a comment

DSC09920

Strength:

back squat

    • work to a heavy set of 10-12
    • 2-3×8-10 @ 80-90% of the heavy set of 10-12

front-rack holds

    • 3-5×10 sec.

 

Conditioning:

2 rounds

    • 200m run
    • 20 pull-ups
    • 20 goblet squats (70/53)

rest 3 min.

1 round

    • 200m run
    • 20 pull-ups
    • 20 goblet squats (70/53)
    • 200m 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/

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

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