2017.09.08

by admin in WOD | Comments Off on 2017.09.08

DSC09970

Strength:

back squat

    • 5×4-6

– all sets at or above 75% 1 RM

front-rack holds

    • 3-5×10 sec.

 

Conditioning:

13 min. AMRAP

    • 12 burpees
    • 8 box jump step-downs (30/24)
    • 4 snatches (135/95)

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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2017.09.07

by admin in WOD | Comments Off on 2017.09.07

DSC09969

Strength:

deadlift

    • work to a heavy single
    • 2-3×6-8 @ 70-80% of the heavy single

 

Conditioning:

5 rounds

    • 8 hang power cleans (155/105)
    • 200m run

– 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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2017.09.06

by admin in WOD | Comments Off on 2017.09.06

DSC09967

Strength:

push press

    • 5, 5, 3, 3, 3, 1, 1, 1, 1, 1

– work to a heavy set of 5 then a heavy set of 3 then a heavy single

ring dips or muscle-ups

    • 5, 5, 3, 3, 3, 1, 1, 1, 1, 1 (ring dips)
    • AMRAP sets of 2-6 (muscle-ups)

 

Conditioning:

12 min. AMRAP

        • 15/12 calorie row

3 rounds

        • 3 handstand push-ups
        • 5 toes-to-bar
        • 7 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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July/August 2017 PRs

by admin in PRs | Comments Off on July/August 2017 PRs

IMG_0663Adam P.

    • Grace 3:45

Alison Y.

    • deadlift 165

Amanda S.

    • snatch 107

BJ H.

    • power clean 225×2
    • unbroken double-unders 75
    • unbroken muscle-ups 1

Brian C.

    • back squat 320

Cory M.

    • Grace 2:15

David M.

    • back squat 395×2
    • back squat 325×11
    • clean 275
    • clean & jerk 250
    • deadlift 445×2
    • Grace 3:30
    • overhead squat 205
    • thruster 225

Guillaume F.

    • Grace 3:19

Jake F.

    • back squat 215×2
    • deadlift 305
    • deadlift 295×2

Jen N.

    • back squat 205
    • front squat 185
    • snatch 125

Joey V.

    • back squat 405

Julian S.

    • back squat 135×2

Kate V.

    • back squat 275×2
    • back squat 250×6
    • overhead squat 205×2

Katie V.

    • back squat 150
    • clean 125
    • jerk 135
    • power clean 135
    • snatch 100

Kelly B.

    • back squat 267
    • clean 205
    • deadlift 295×2
    • hang clean 205

Linh L.

    • power clean 105
    • snatch 70
    • split jerk 115

Mitch C.

    • back squat 230

Paul S.

    • back squat 265×3
    • deadlift 335×2
    • unbroken bar muscle-ups 10

Ricky R.

    • Grace 3:55

Sabrina G.

    • clean & jerk 180
    • snatch 140
    • unbroken strict pull-ups 2
    • weighted pull-up 5

Sarita P.

    • clean 160

Steffi J.

    • back squat 180
    • unbroken double-unders  72

2017.09.05

by admin in WOD | Comments Off on 2017.09.05

DSC09966

Strength:

front squat OR overhead squat

    • work to a heavy set of 6-8
    • 3-4×6 @ 80-90% of the heavy set of 6-8

 

Conditioning:

105 wall balls (20/14)

– perform 3 burpees every minute on the minute

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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2017.09.04

by admin in WOD | Comments Off on 2017.09.04

CLOSED IN OBSERVANCE OF LABOR DAY

2017.09.03

by admin in WOD | Comments Off on 2017.09.03

Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

 

Strength training for the week of 9/4/17 – 9/9/17:

Monday 9/4/17

CLOSED IN OBSERVANCE OF LABOR DAY

Tuesday 9/5/17

front squat OR overhead squat

    • work to a heavy set of 6-8
    • 3-4×6 @ 80-90% of the heavy set of 6-8

Wednesday 9/6/17

push press

    • 5, 5, 3, 3, 3, 1, 1, 1, 1, 1

– work to a heavy set of 5 then a heavy set of 3 then a heavy single

ring dips or muscle-ups

    • 5, 5, 3, 3, 3, 1, 1, 1, 1, 1
    • AMRAP sets of 2-6

Thursday 9/7/17

deadlift

    • work to a heavy single
    • 2-3×6-8 @ 70-80% of the heavy single

Friday 9/8/17

back squat

    • 5×4-6

– all sets at or above 75% 1 RM

front-rack holds

    • 3-5×10 sec.

Saturday 9/9/17

    • metcon only

2017.09.02

by admin in WOD | Comments Off on 2017.09.02

DSC09963

Reminder:

Today is Coach Lucas’ birthday, please drop off all presents, cards, and cash at the gym. 😉

Conditioning:

with a partner

for time

    • 2,400m run

rest to 20 min. mark

8 min. AMRAP

    • 10 hang snatches (75/55)
    • 10 thrusters (75/55)

rest 2 min.

8 min. AMRAP

    • 25 double unders
    • 10/8 cal row or airbike

– partners alternate every 600m and each round during the AMRAP’s

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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2017.09.01

by admin in WOD | Comments Off on 2017.09.01

DSC09959

Attention:

Please note the following upcoming schedule changes:

    • Moving forward, Sunday’s Open Gym and Weightlifting will begin at 9 am. Weightlifting will end at 10:30 am and Open Gym will end at noon.
    • Division St. CrossFit will be closed Monday, September 4th in observance of Labor Day.

Strength:

5 min. AMRAP

    • toes-to-bar (strict and/or kipping)

– 50 repetition maximum

 

Conditioning:

9 min. AMRAP

3-6-9-12-etc.

        • power cleans (155/105)
        • pull-ups

– rest 4 min.

7 min. AMRAP

3-6-9-12-etc.

        • Russian kettlebell swings (70/53)
        • 2x 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:

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2017.08.31

by admin in WOD | Comments Off on 2017.08.31

DSC09957

Attention:

Please note the following upcoming schedule changes:

    • Moving forward, Sunday’s Open Gym and Weightlifting will begin at 9 am. Weightlifting will end at 10:30 am and Open Gym will end at noon.
    • Division St. CrossFit will be closed Monday, September 4th in observance of Labor Day.

Strength:

back squat

    • work to a heavy set of 6-8
    • 2-4×6 @ 80-90% of the heavy set of 6-8

– heavier than last week

front-rack holds

    • 3-5×10 sec.

 

Conditioning:

14 min. AMRAP

    • 200m run
    • 14 wall balls (20/14)
    • 7 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:

Like us on Facebook!

Join our Members Only Forum!

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