2017.03.06

by JJ Christopher in WOD | Leave a comment

DSC06445

Reminder:

    • Submit your 17.2 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 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:

15 min. EMOM

    • min. 1: 6-8 strict(/deficit) handstand push-ups
    • min. 2: 6-8 strict(/weighted) pull-ups OR 3-5 muscle-ups
    • min. 3: 6-8 strict(/weighted) ring dips(/push-ups) OR 3-5 pull-ups+ring dips (OR rest)

 

Conditioning:

6 rounds of 20 sec. on/40 sec. off

    • AMRAP hang clean thrusters (135/95)
    • AMRAP burpees

– i.e. 20 sec. AMRAP hang clean thrusters, 40 sec. rest, 20 sec. AMRAP burpees 40 sec. rest, 20 sec. AMRAP hct, etc.

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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2017.03.05

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 3/6/17 – 3/11/17:

Monday 3/6/17

15 min. EMOM

    • min. 1: 6-8 strict(/deficit) HSPUs, min. 2: 6-8 strict(/weighted) pull-ups (OR 3-5 MUs), min. 3: 6-8 strict(/weighted) ring dips (sub: push-ups) (OR 3-5 pull-ups+ring dips OR rest)

Tuesday 3/7/17

power snatch+snatch+overhead squat

    • to a heavy single

snatch+overhead squat

    • 3-5 @ max power snatch+snatch+overhead squat

Wednesday 3/8/17

back squat

    • 2 RM

front-rack holds

    • 3-5×10 seconds

Thursday 3/9/1

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

Friday 3/10/17

CrossFit Games Open 17.3

Saturday 3/11/17

    • metcon only

2017.03.04

by JJ Christopher in WOD | Leave a comment

DSC06432

Reminder:

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

Conditioning:

2 rounds with a partner

    • 80 hang snatches (75/55)
    • 80 push presses (95/65)
    • 80 burpees

– partners alternate every 10 repetitions

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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January/February 2017 PRs

by JJ Christopher in PRs | Leave a comment

IMG_0642Adam H.

    • unbroken bar muscle-ups 1

Alisha W.

    • back squat 185
    • clean 125
    • front squat 145
    • push press 100

Amanda S.

    • clean 155
    • clean & jerk 145

BJ H.

    • clean & jerk 205
    • deadlift 315
    • hang clean 210
    • power clean 215
    • push press 185
    • press 115
    • unbroken muscle-ups 10

Brendan F.

    • power snatch 215
    • push press 205
    • unbroken muscle-ups 3

Brian C.

    • hang snatch 155

Chris D.

    • back squat 235
    • power clean 195
    • power snatch 135

David M.

    • front squat 300
    • overhead squat 185
    • power clean 255
    • push press 215
    • unbroken bar muscle-ups 1
    • unbroken double-unders 25

Frances P.

    • push press 85

Jen N.

    • deadlift 215
    • jerk 140
    • power clean 150
    • power snatch 105
    • push press 130
    • unbroken handstand push-ups 4

Jenny L.

    • hang clean 145
    • power clean 150

Jesseca R.

    • Annie 6:23

JJ C.

    • push press 264

Joey V.

    • groutfit 5 (pieces)

Julian S.

    • unbroken kipping pull-ups 5
    • unbroken strict pull-ups 1

Kate G.

    • clean 215

Kelly B.

    • hang clean 190
    • hang snatch 130
    • power clean 175
    • push press 150

Kevin P.

    • unbroken muscle-ups 12

Kristin B.

    • clean 130

Lauren C.

    • deadlift 150
    • power snatch 65

Leigh H.

    • deadlift 230
    • push press 110

Marc M.

    • back squat 315
    • clean 185
    • unbroken double-unders 15

Nishal N.

    • back squat 330
    • front squat 280

Paul S.

    • power clean 205

Pete L.

    • deadlift 205

Sarita P.

    • back squat 200
    • clean & jerk 145
    • power clean 155

Steffi J.

    • snatch 100

Tom B.

    • unbroken bar muscle-ups 1

2017.03.03

by JJ Christopher in WOD | Leave a comment

17.2

Reminder:

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

Conditioning:

“17.2”

12 min. AMRAP

2 rounds

        • 50 ft. dumbbell walking lunge (50/35)
        • 16 toes-to-bar
        • 8 dumbbell power cleans (50/35)

2 rounds

        • 50 ft. dumbbell walking lunge (50/35)
        • 16 bar muscle-ups
        • 8 dumbbell power cleans (50/35)

– alternate between TTB and bar MUs every 2 rounds

– tiebreak: time at completion of last set of DB power cleans

 

Scaled

12 min. AMRAP

2 rounds

        • 50 ft. dumbbell walking lunge (35/20)
        • 16 hanging knee-raises
        • 8 dumbbell power cleans (35/20)

2 rounds

        • 50 ft. dumbbell walking lunge (35/20)
        • 16 pull-ups
        • 8 dumbbell power cleans (35/20)

– alternate between hanging knee-raises and pull-ups every 2 rounds

– tiebreak: time at completion of last set of DB power cleans

 

Full workout description and movement standards: https://games.crossfit.com/workouts/open/2017

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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2017.03.02

by JJ Christopher in WOD | Leave a comment

DSC06427

Reminder:

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

Strength:

power clean+clean

    • to a heavy single

clean

    • 3-5×1 @ max power clean+clean

 

Conditioning:

5 rounds

2 min.

        • 30 double-unders
        • 5 hang power cleans (155/105)
        • AMRAP burpees

– rest 1 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/

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2017.03.01

by JJ Christopher in WOD | Leave a comment

DSC06426

Reminder:

    • If you were unable to submit your score for 17.1 yesterday due to website issues, the deadline to submit your 17.1 result to the CrossFit Games website (https://games.crossfit.com/submit-scores) has been extended AGAIN to 7 PM TONIGHT.
      • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1, 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.
    • Post any PRs from January and February to the PR Board by the end of TODAY before it gets reset tomorrow.

Strength:

2 push presses+jerk

    • to a heavy single

push press+jerk

    • to a heavy single

jerk

    • to a heavy single

 

Conditioning:

10!

    • deadlifts (95/65)
    • thrusters (95/65)

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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2017.02.28

by JJ Christopher in WOD | Leave a comment

DSC06405

Reminder:

    • If you were unable to submit your score for 17.1 yesterday due to website issues, the deadline to submit your 17.1 result to the CrossFit Games website (https://games.crossfit.com/submit-scores) has been extended to 7 PM TONIGHT.
      • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1, 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

    • 1 RM

 

Conditioning:

4 rounds

    • 20 calorie row
    • 20 toes-to-bar (scale: knees-to-elbows/kipping, sub: ab-mat sit-ups)
    • 20 box jump step-downs (24/20)

– 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:

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Join our Members Only Forum!

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2017.02.27

by JJ Christopher in WOD | Leave a comment

DSC06397

Reminder:

    • Submit your 17.1 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 17.1, 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

    • 2×3 (20X2 tempo)
    • 2×2 (20X2 tempo)
    • 2×1 (20X2 tempo)

– one work set every 3 minutes

– 3 reps: 85-90% 1 RM

– 2 reps: 87.5-92.5% 1 RM

– 1 reps: 92.5-97.5% 1 RM

front-rack holds

    • 3-5×10 seconds

 

Conditioning:

12 min. AMRAP

    • 4 power cleans (185/135)
    • 6 front squats (185/135)
    • 8 8-count bodybuilders
    • 10 Russian kettlebell swings (70/53)

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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2017.02.26

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 2/27/17 – 3/4/17:

Monday 2/27/17

back squat

    • 2×3, 2, 1 (20X2 tempo), one work set every 3 min.

front-rack holds

    • 3-5×10 seconds

Tuesday 2/28/17

power snatch

    • 1 RM

Wednesday 3/1/17

2 push presses+jerk

    • to a heavy single

push press+jerk

    • to a heavy single

jerk

    • to a heavy single

Thursday 3/2/1

power clean+clean

    • to a heavy single

clean

    • 3-5×1 @ max power clean+clean

Friday 3/3/17

CrossFit Games Open 17.2

Saturday 3/4/17

    • metcon only
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