2017.03.21

by JJ Christopher in WOD | Leave a comment

DSC06526

Reminder:

    • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1, 17.2, 17.3, and/or 17.4 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.

Conditioning:

“Fight Gone Bad”

3 rounds

    • 1 min. AMRAP wall balls (20/14)
    • 1 min. AMRAP sumo deadlift high pulls (75/55)
    • 1 min. AMRAP box jump step-downs (20/20)
    • 1 min. AMRAP push presses (75/55)
    • 1 min. AMRAP calorie row

– 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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DSCF Friday Night Lights (Fri. 3/24)

by JJ Christopher in Event | Leave a comment

DSCF FNL LOGO v1Join us again for another community-wide event this Friday, March 24th at 5:30 pm for our second Friday Night Lights of 2017. With the final workout of the 2017 CrossFit Games Open being announced the night prior, we’ll be running 17.5 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 17.5! 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.

 

*** SPECIAL ANNOUNCEMENT ***

The first 48 participants to complete 17.5 will get their choice of a complimentary Rx Bar! The flavors to choose from include:

 

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

2017.03.20

by JJ Christopher in WOD | Leave a comment

DSC06518

Reminder:

    • Submit your 17.4 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 one or more of the first three workouts, 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.

Conditioning:

“Air Force WOD”

    • 20 thrusters (95/65)*
    • 20 sumo deadlift high pulls*
    • 20 push jerks*
    • 20 overhead squats*
    • 20 front squats*

*same weight

– 4 burpees on the minute, every minute starting with the first 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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2017.03.19

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 3/20/17 – 3/25/17:

Monday 3/20/17

Benchmark Workout

    • “Air Force WOD”

Tuesday 3/21/17

Benchmark Workout

    • “Fight Gone Bad”

Wednesday 3/22/17

Benchmark Workout

    • “Bear Complex”

Thursday 3/23/1

Benchmark Workout

    • “Nasty Girls”

Friday 3/24/17

CrossFit Games Open 17.5

Saturday 3/25/17

    • metcon only

2017.03.18

by JJ Christopher in WOD | Leave a comment

DSC06510

Don’t Forget:

Reminder:

    • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1, 17.2, and/or 17.3 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.

Conditioning:

30 min. AMRAP with a partner

    • 5 pull-ups
    • 10 push-ups
    • 15 air squats

– 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/

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2017.03.17

by JJ Christopher in WOD | Leave a comment

17.4

Don’t Forget:

Reminder:

    • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1, 17.2, and/or 17.3 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.

Conditioning:

“17.4”

13 min. AMRAP

    • 55 deadlifts (225/155)
    • 55 wall balls (20/14, 10/9 target)
    • 55 calorie row
    • 55 handstand push-ups

 

Scaled

13 min. AMRAP

    • 55 deadlifts (135/95)
    • 55 wall balls (20/10, 9/9 target)
    • 55 calorie row
    • 55 hand-release 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/

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2017.03.16

by JJ Christopher in WOD | Leave a comment

DSC06501

Don’t Forget:

Reminder:

    • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1, 17.2, and/or 17.3 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:

front squat

    • 1 RM

press

    • 1 RM

handstand push-ups

    • AMRAP

 

Conditioning:

2 min. AMRAP

    • double-unders

 

Check-out:

    • 100 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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2017.03.15

by JJ Christopher in WOD | Leave a comment

DSC06497

Don’t Forget:

Reminder:

    • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1, 17.2, and/or 17.3 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:

snatch

    • 1 RM

 

Conditioning:

6 min.

    • 500m row

– rest with remaining time

6 min.

    • AMRAP meter row (within the time the initial 500m took to complete)

– rest with remaining time

6 min.

    • row the number of meters completed in the AMRAP meter row

– rest with remaining 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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2017.03.14

by JJ Christopher in WOD | Leave a comment

DSC06491

Don’t Forget:

Reminder:

    • If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1, 17.2, and/or 17.3 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

    • 1 RM

weighted pull-up

    • 1 RM

pull-up

    • AMRAP

 

Conditioning:

100 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:

Like us on Facebook!

Join our Members Only Forum!

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2017.03.13

by JJ Christopher in WOD | Leave a comment

DSC06485

Don’t Forget:

Reminder:

    • Submit your 17.3 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 one or more of the first three workouts, 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:

clean & jerk

    • 1 RM

 

Conditioning:

2,000m 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/

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

Like us on Facebook!

Join our Members Only Forum!

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