2017.02.22

by JJ Christopher in WOD | Leave a comment

DSC06381

Remember:

Strength:

power clean+push press

    • 1 RM

power clean

    • 1 RM

 

Conditioning:

800m run

60 push presses (95/65)*

40 power cleans (95/65)*

200m run

*same weight

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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2017.02.21

by JJ Christopher in WOD | Leave a comment

DSC06375

Remember:

Strength:

15 min. EMOM

    • min. 1: 4-6 strict(/deficit) handstand push-ups
    • min. 2: 4-6 strict(/weighted) pull-ups OR 2-4 muscle-ups
    • min. 3: 4-6 strict(/weighted) ring dips(/push-ups) OR 2-4 pull-ups+ring dips OR rest

 

Conditioning:

20 min. AMRAP

    • 200m run
    • 200m row
    • 20 double-unders
    • 20 kettlebell swings (53/35)

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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2017.02.20

by JJ Christopher in WOD | Leave a comment

DSC06374

Remember:

Strength:

back squat

    • 2×5 (20X2 tempo)
    • 2×3 (20X2 tempo)
    • 2×2 (20X2 tempo)

– one work set every 3 minutes

– 5 reps: 77.5-82.5% 1 RM

– 3 reps: 85-90% 1 RM

– 2 reps: 87.5-92.5% 1 RM

front-rack holds

    • 3-5×10 seconds

 

Conditioning:

4 rounds

    • 200m run
    • 15 overhead squats (95/65)
    • 10 toes-to-bar (scale: knees-to-elbows/kipping)

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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2017.02.19

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 2/20/17 – 2/25/17:

Monday 2/20/17

back squat

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

front-rack holds

    • 3-5×10 seconds

Tuesday 2/21/17

15 min. EMOM

    • min. 1: 4-6 strict(/deficit) HSPUs, min. 2: 4-6 strict(/weighted) pull-ups (OR 2-4 MUs), min. 3: 4-6 strict(/weighted) ring dips (sub: push-ups) (OR 2-4 pull-ups+ring dips OR rest)

Wednesday 2/22/17

power clean+push press

    • 1 RM

power clean

    • 1 RM

Thursday 2/23/1

front squat

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

Friday 2/24/17

CrossFit Games Open 17.1

Saturday 2/25/17

    • metcon only

2017.02.18

by JJ Christopher in WOD | Leave a comment

DSC06373

Remember:

Conditioning:

with a partner

1,600m run

150 wall balls (20/14)

100 pull-ups

50 power cleans (155/105)

1,600m run

– partners alternate every 200m, 15 wall balls, 10 pull-ups, and 5 power cleans

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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DSCF Friday Night Lights is BACK!

by JJ Christopher in Event | Leave a comment

DSCF FNL LOGO v1Division St. CrossFit Friday Night Lights is BACK!

 

Join us for a community-wide event on Friday, February 24th at 6:30 pm for our first Friday Night Lights of 2017. With the first workout of the 2017 CrossFit Games Open being announced the night prior, we’ll be running 17.1 all day during classes. BUT, if you thrive off the cheers and encouragement of your fellow members or just perform better in the evenings, make plans to join us that night to crush 17.1! If this is your first time participating in the Open, what better way to do so alongside some CF Open-veterans while making new friends in the process too.

 

The next Friday Night Lights will close out the 2017 CrossFit Games Open on Friday, March 24th with two additional dates tentatively scheduled across the rest of the Spring season to be announced at a later date.

 

Let us know you’re ready to bring everything you’ve got by registering for a spot in MindBody:

https://clients.mindbodyonline.com/classic/mainclass?studioid=28195

2017.02.17

by JJ Christopher in WOD | Leave a comment

DSC06372

Remember:

Strength:

snatch with a pause below the knee

    • to a heavy single

 

Conditioning:

1,000m row

75 double-unders

50 overhead squats (75/55)

25 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/

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

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2017.02.16

by JJ Christopher in WOD | Leave a comment

DSC06369

Remember:

Strength:

push press

    • 5-6×4-6 (10X2 tempo)

– one work set every 3 minutes

– 4 reps: 80-85% 1 RM

– 6 reps: 72.5-77.5% 1 RM

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

    • 4-5×6-8 (1010 tempo)

OR

unbroken muscle-ups

    • 4-5×3-5

 

Conditioning:

10 min. AMRAP

    • 8 box jump step-downs (30/24)
    • 6 8-count bodybuilders (no push-up)
    • 4 handstand 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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DSCF-branded UA Apparel Online Store NOW OPEN!

by JJ Christopher in Event | Leave a comment

DIVISION ST. CROSSFIT.onlinestoreThe Division St. CrossFit-branded Under Armour Performance Apparel online store is NOW OPEN and accepting orders!

 

Available merchandise can be previewed here or in the online store itself at:

https://ktforms.com/store/dstcf

 

The online store will only be open through next Wednesday, February 22nd. So place your orders ASAP on or before that date to ensure you get the gear you need. Once all orders are placed, garments will be bagged by purchase order and delivered to the gym when they are ready!

2017.02.15

by JJ Christopher in WOD | Leave a comment

DSC06368

Remember:

Strength:

front squat

    • 2×5 (20X2 tempo)
    • 2×3 (20X2 tempo)
    • 2×2 (20X2 tempo)

– one work set every 3 minutes

– 5 reps: 77.5-82.5% 1 RM

– 3 reps: 85-90% 1 RM

– 2 reps: 87.5-92.5% 1 RM

 

Conditioning:

15-12-9-6-3

    • alternating pistols, per side (sub: alternating step back lunges)
    • dumbbell snatches, one side (50/35)
    • dumbbell snatches, other side (50/35)
    • toes-to-bar (scale: knees-to-elbows/kipping, sub: ab-mat sit-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:

Like us on Facebook!

Join our Members Only Forum!

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