2017.02.14

by JJ Christopher in WOD | Leave a comment

DSC06367

Remember:

Strength:

clean with a pause below the knee

    • to a heavy single

 

Conditioning:

5 rounds

    • 5 deadlifts (275/185, 60% 1 RM)
    • 15 push-ups
    • 45 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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Division St. CrossFit-branded Under Armour Performance Apparel

by JJ Christopher in Announcement | Leave a comment

UA+DSCFWe are proud and excited to announce that in just two days, members and friends will have the opportunity to purchase high-performance Under Armour gear with the Division St. CrossFit treatment!

 

This Wednesday, February 15th, an online store will go live where you will have the ability to select up to 8 different garments/styles of Under Armour gear with Division St. CrossFit branding. The selection includes the items in the pictures below (men: full zip hoodie, pullover hoodie, t-shirt; women: full zip hoodie, pullover hoodie, tri-blend tank (2 color options), performance tank).

 

Unfortunately, we were unable to obtain similar men’s and women’s full zip hoodie styles so we have a medium and large of each of the two garments on-hand at the gym for you to try on if you are interested in the style designated for the other sex. (Just note that the men’s full zip hoodie is unavailable in size small.)

 

Full product descriptions can also be found below so check out the swag, begin making your purchase list, and look for the store to go live in an announcement on Wednesday!

UA Tech Terry Full Zip (men's)

UA Storm Armour Pullover (men's)

Men’s Under Armour Tech Terry Full Zip Hoodie (left)

& Storm Armour Pullover Hoodie (right) – $60 (each)

UA Tech Terry Full Zip Hoodie product details

UA Storm Armour Pullover Hoodie product details

UA Hoodies (women's)Women’s Under Armour Storm Armour Full Zip Hoodie (left)

& Storm Armour Pullover Hoodie (right) – $60 (each)

UA Storm Armour Full Zip Hoodie product details

UA Storm Armour Pullover Hoodie product details

UA Charged Cotton Sportstyle Tri-Blend Tee (men's)Men’s Under Armour Charged Cotton Sportstyle Tee – $30

UA Charged Cotton Sportstyle Tee product details

UA Tanks (women's)Women’s Under Armour Charged Cotton Tri-Blend Stadium Tank (left, center)

& Tech Tank (right) – $30 (each)

UA Charged Cotton Tri-Blend Stadium Tank product details

UA Tech Tank product details

2017.02.13

by JJ Christopher in WOD | Leave a comment

DSC06365

Remember:

Strength:

14 min. EMOM

    • odd min.: 4-8 handstand push-ups (scale: 2-4 handstand push-up negatives)
    • even min.: 6-10 toes-to-bar (scale: knees-to-elbows/kipping) OR 2-4 unbroken bar muscle-ups

 

Conditioning:

3 rounds

    • 15 kettlebell swings (70/53)
    • 15 thrusters (95/65)
    • 15 calorie row

– rest 3 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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2017.02.12

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 2/13/17 – 2/18/17:

Monday 2/13/17

14 min. EMOM

    • odd min.: 4-8 HSPUs, even min.: 6-10 TTB (OR 2-4 bar MUs)

Tuesday 2/14/17

clean w/ pause below knee

    • to a heavy single

Wednesday 2/15/17

front squat

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

Thursday 2/16/1

push press

    • 5-6×4-6 (10X2 tempo), one work set every 3 min.

superset: strict(/weighted) chin-ups and strict(/weighted) ring dips

    • 4-5×6-8 (1010 tempo)

OR

unbroken muscle-ups

    • 4-5×3-5

Friday 2/17/17

snatch w/ pause below knee

    • to a heavy single

Saturday 2/18/17

    • metcon only

2017.02.11

by JJ Christopher in WOD | Leave a comment

DSC06291

Remember:

Conditioning:

10 rounds with a partner

    • 10 calorie row
    • 10 ring dips (sub: push-ups)

– partners alternate rounds

10 rounds with a partner

    • 10 hang power cleans (135/95)
    • 10 toes-to-bar (scale: knees-to-elbows/kipping, sub: ab-mat sit-ups)

– partners alternate rounds

10 rounds with a partner

    • 10 box jump step-downs (24/20)
    • 10 shoulder-to-overheads (135/95)

– partners alternate 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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2017.02.10

by JJ Christopher in WOD | Leave a comment

DSC06278

Remember:

Strength:

back squat

2 waves

    • 1×6 (20X2 tempo)
    • 1×5 (20X2 tempo)
    • 1×4 (20X2 tempo)

– one work set every 3 minutes

– second wave heavier than the first

– 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 seconds

 

Conditioning:

4 rounds

    • 40 double-unders
    • 20 wall balls (20/14)
    • 10 chest-to-bar 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/

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2017.02.09

by JJ Christopher in WOD | Leave a comment

DSC06274

Remember:

Strength:

power snatch

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

 

Conditioning:

21 deadlifts (225/155, <50% 1 RM)

21 burpees

15 deadlifts (275/185, <60% 1 RM)

15 burpees

9 deadlifts (315/215, <70% 1 RM)

9 burpees

– absolutely DO NOT exceed the percent 1 RM recommendation

– to perform this workout Rx, your 1 RM must be at least 450/305

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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2017.02.08

by JJ Christopher in WOD | 1 Comment

DSC06272

Remember:

Strength:

push press

    • 4-5×6-8 (10X2 tempo)

– one work set every 3 minutes

– 6 reps: 72.5-77.5% 1 RM

– 8 reps: 65-70% 1 RM

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:

8 min.

    • 1,000m row
    • AMRAP wall walks

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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2017.02.07

by JJ Christopher in WOD | Leave a comment

DSC06270

Remember:

Strength:

front squat

2 waves

    • 1×6 (20X2 tempo)
    • 1×5 (20X2 tempo)
    • 1×4 (20X2 tempo)

– one work set every 3 minutes

– second wave heavier than the first

– 6 reps: 72.5-77.5% 1 RM

– 5 reps: 77.5-82.5% 1 RM

– 4 reps: 80-85% 1 RM

 

Conditioning:

5 min. AMRAP

    • 5 dumbbell thrusters (50/35)
    • 5 kettlebell swings (70/53)

– rest 5 min.

5 min. AMRAP

    • burpee 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/

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

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Join our Members Only Forum!

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2017.02.06

by JJ Christopher in WOD | Leave a comment

DSC06255

Remember:

Strength:

power clean

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

 

Conditioning:

4 rounds

    • 20 calorie row
    • 15 hang power cleans (95/65)
    • 10 pull-ups
    • 5 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:

Like us on Facebook!

Join our Members Only Forum!

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