2017.09.18

by admin in WOD | Comments Off on 2017.09.18

DSC00002

Strength:

front squat OR overhead squat

    • 1 RM

 

Conditioning:

5 rounds

    • 12 pull-ups
    • 15 burpees
    • 20 wall balls (20/14)

– 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/

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2017.09.17

by admin in WOD | Comments Off on 2017.09.17

Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

Strength testing for the week of 9/18/17 – 9/23/17:

Monday 9/18/17

front squat OR overhead squat

    • 1 RM

Tuesday 9/19/17

deadlift

    • 1 RM

Wednesday 9/20/17

weighted ring dip

    • 1 RM

push-ups

    • 2x AMRAP

– rest 2-3 min. between AMRAPs

Thursday 9/21/17

weighted pull-up

    • 1 RM

pull-ups

    • 2x AMRAP

– rest 2-3 min. between AMRAPs

Friday 9/22/17

clean & jerk

    • 1 RM

Saturday 9/23/17

    • metcon only strength test make-up/skill practice

2017.09.16

by admin in WOD | Comments Off on 2017.09.16

DSC09996

Conditioning:

with a partner

15 min AMRAP

    • 3 Bear complexes (115/80)

– Bear complex: power clean+front squat+push press+back squat+behind-the-neck push press

– rest 5 min.

10 min. AMRAP

    • 4 alternating dumbbell snatches (50/35)
    • 5 box jump step-downs (30/24)

– partners alternate every set of 3 Bear complexes and rounds of dumbbell snatches & box jumps

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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2017.09.15

by admin in WOD | Comments Off on 2017.09.15

DSC09987

Strength:

clean

    • 1 RM

 

Conditioning:

3 rounds

    • 600m run

– rest 2 min. between rounds

– score is total time but note split times

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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2017.09.14

by admin in WOD | Comments Off on 2017.09.14

DSC09986

Strength:

push jerk OR split jerk

    • 1 RM

handstand push-ups

    • AMRAP

 

Conditioning:

21-15-9

    • push presses (105/70)
    • toes-to-bar

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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2017.09.13

by admin in WOD | Comments Off on 2017.09.13

DSC09984

Strength:

snatch

    • 1 RM

 

Conditioning:

5 rounds

    • 4/3 calories AirBike
    • 6 deadlifts (225/155)
    • 12 burpees
    • 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/

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2017.09.12

by admin in WOD | Comments Off on 2017.09.12

DSC09980

Strength:

back squat

    • 1 RM

 

Conditioning:

500m row time trial

– rest 3 to 5 min.

500m 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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2017.09.11

by admin in WOD | Comments Off on 2017.09.11

DSC09979

Strength:

press

    • 1 RM

push press

    • 1 RM

 

Conditioning:

1,000m run

    50 thrusters (45/35)

      30 pull-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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        2017.09.10

        by admin in WOD | Comments Off on 2017.09.10

        Olympic Weightlifting: 9:00 – 10:30 am

        Open Gym: 9:00 am – 12:00 pm

        Strength testing for the week of 9/11/17 – 9/17/17:

        Monday 9/11/17

        press

          • 1 RM

        push press

          • 1 RM

        Tuesday 9/12/17

        back squat

          • 1 RM

        Wednesday 9/13/17

        snatch

          • 1 RM

        Thursday 9/14/17

        push jerk OR split jerk

          • 1 RM

        handstand push-ups

          • AMRAP

        Friday 9/15/17

        clean

          • 1 RM

        Saturday 9/16/17

          • metcon only

        2017.09.09

        by admin in WOD | Comments Off on 2017.09.09

        DSC09975

        Conditioning:

        with a partner

        230 wall balls (20/14)

        – 12 min. cap

        – rest until 20 min.

        10 min. AMRAP

          • 50 knees-to-elbows
          • 400m run

        5 min. AMRAP

          • reverse plank

        – partners alternate every 5 reps of wall balls and knees-to-elbows but run and plank at the same 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/

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

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