2017.07.09

by admin in WOD | Leave a comment

Olympic Weightlifting: 10:00 – 11:30 am

Open Gym: 10:00 am – 1:00 pm

Strength training for the week of 7/10/17 – 7/15/17:

Monday 7/10/17

superset: handstand push-ups & toes-to-bar

    • 3-4×4-6 (handstand push-ups)
    • 3-4xAMRAP (toes-to-bar)

Tuesday 7/11/17

every 2 min. for 6 rounds

    • power clean+clean+power/split jerk

– add weight each set

Wednesday 7/12/17

back squat

    • work to a heavy set of 1-2
    • 3-4×1-3 @ 80-90% of the heavy set of 1-2

front rack holds

    • 3-5×10 sec.

Thursday 7/13/17

superset: push jerks & chin-ups

    • 3-4×3-5 (push jerks)
    • 3-4×8-12 (chin-ups)

Friday 7/14/17

every 2 min. for 6 rounds

    • power snatch+snatch

– add weight each set

Saturday 7/15/17

    • metcon only

2017.07.08

by admin in WOD | Leave a comment

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Conditioning:

8 min. AMRAP with a partner

    • 100m run
    • 5 push jerks (155/105)

– rest 2 min.

8 min. AMRAP with a partner

    • 100m run
    • 10 burpees

– rest 2 min.

8 min. AMRAP with a partner

    • 100m run
    • 5 hang power clean and jerks (135/95)

– rest 2 min.

8 min. AMRAP with a partner

    • 100m run
    • 10 burpees

– partners alternate rounds within each AMRAP

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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Spikers’ Streak Continues! (7/6)

by admin in Announcement | Leave a comment

Despite playing a hard fought match, the Spikers fell yet again. Highlights included: Jen Neal made the play of the game when she stuff-blocked a guy, we were glad Spikers alumni Jenna made it back, and Maher’s dives continued to steal the show!

– Captain Kate

2017.07.07

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Strength:

front squat OR overhead squat

    • work to a heavy set of 3
    • 3-4×2-4 @ 80-90% of the heavy set of 3

superset: pull-ups & ring dips

    • 3-5×2-3 (pull-ups)
    • 3-5×12-15 (ring dips)

 

Conditioning:

100 thrusters (75/55)

– perform 7 chin-ups at every break

– 11 min. time cap

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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Farewell (for now!) Coach Jodi!

by admin in Announcement, Event | Leave a comment

ATTENTION, please:


Coach Jodi just got word that an army school she has been waiting to get into (due to funding) just let her know that it….is….TIME! But, she only has FOUR days to get ready to leave until AT LEAST September, if not likely longer than that. So, tomorrow’s 6:30 pm class will be Coach Jodi’s last class for us for awhile and I’ll be firing up the grills so that they’re ready to go by the end of that class. We’ll still be holding a 7:30 pm class too, so you’re welcome to get your workout in then and join the group for some food afterward. I’m sure we’ll be hanging out much later than that!

 

Hope to see everyone tonight!

JJ

 

PS Please BYOeverything you’d like to eat/drink since we may not have the opportunity to pick up supplies in advance. Thanks!

2017.07.06

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Reminder:

Strength:

every 2:30 for 6 rounds

    • 6-8 unbroken touch-and-go deadlifts

– start @ 55% 1 RM

– add weight each set

 

Conditioning:

16 rounds of 40 sec. of work/20 sec. of rest

    • AMRAP calorie row
    • AMRAP Russian kettlebell swings (53/35)
    • AMRAP goblet lunges (53/35)
    • AMRAP 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/

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June 2017 PRs

by admin in PRs | Leave a comment

Alisha W.

    • back squat 200
    • clean 145
    • clean & jerk 130
    • front squat 160
    • unbroken ring dips 1

AJ M.

    • back squat 225
    • snatch 105

Amanda B.

    •  deadlift 180

BJ H.

    • back squat 275
    • clean 230
    • clean & jerk 217
    • front squat 252
    • jerk 220
    • hurdle hop 66″
    • unbroken push-ups 33
    • weighted pull-up 63

Brendan F.

    • back squat 300
    • snatch 160
    • unbroken push-ups 75
    • weighted ring dip 115

Brianna P.

    • back squat 155
    • front squat 125
    • pull-up blue band 1

Cara F.

    • press 90

Chris D.

    • back squat 235
    • deadlift 340

David M.

    • back squat 415
    • clean 265
    • press 172

Guillaume F.

    • back squat 345

Jake F.

    • clean 175
    • clean & jerk 165
    • deadlift 295
    • front squat 195

Jen N.

    • back squat 200
    • clean 165
    • deadlift 275
    • front squat 180
    • press 90
    • power snatch 110
    • snatch 117
    • weighted pull-up 7

Julian S.

    • back squat 135
    • jerk 95

Kate T.

    • clean 110
    • clean & jerk 105
    • deadlift 220
    • front squat 140
    • press 80
    • snatch 75
    • unbroken ring dips 1

Kate V.

    • front squat 250
    • weighted pull-up 35

Katie V.

    • front squat 140
    • jerk 130
    • power clean 130
    • snatch 95
    • weighted pull-up 5
    • weighted ring dip 2.5

Kelly B.

    • back squat 260
    • clean 200
    • clean & jerk 190
    • front squat  230
    • jerk 190
    • weighted pull-up 30
    • snatch 145
    • unbroken muscle-ups 5

Kristin B.

    • deadlift 230
    • exam 9
    • jerk 120

Lauren C.

    • clean 85
    • clean & jerk 75

Linh L.

    • clean & jerk 100
    • front squat 110

Maher H.

    • deadlift 350

Matthew D.

    • deadlift 340
    • unbroken push-ups 55
    • weighted ring dip 55

Miguel D.

    • clean 165
    • jerk 155
    • weighted pull-up 40

Mike Gr.

    • back squat 265
    • clean & jerk 185
    • front squat 225
    • power snatch 135
    • weighted pull-up 55

Paul S.

    • back squat 305
    • front squat 270
    • unbroken bar muscle-ups 7
    • unbroken pull-ups 35
    • unbroken push-ups 72
    • weighted pull-up 80
    • weighted ring dip 124

Pete L.

    • back squat 225
    • clean 145
    • deadlift 245
    • weighted pull-up 55

Rachel G.

    • weighted pull-up 20
    • weighted ring dip 15

Raquel B.

    • deadlift 205

Ricky R.

    • clean & jerk 195
    • deadlift 355
    • front squat 245
    • unbroken pull-ups 30
    • weighted pull-up 65

Sabrina G.

    • deadlift 325
    • press 135
    • snatch 135
    • unbroken handstand push-ups 3

Sean S.

    • jerk 220

Steffi J.

    • unbroken push-ups 28
    • unbroken ring dips 1

Tom B.

    • 500m row 1:24.8
    • back squat 315

2017.07.05

by admin in WOD | Leave a comment

DSC08866

Reminder:

Strength:

back squat

    • work to a heavy set of 3
    • 3-4×2-4 @ 80-90% of the heavy set of 3

front rack holds

    • 3-5×10 sec.

 

Conditioning:

4 rounds

2 min.

        • 12 hang cleans (115/80)
        • AMRAP burpees

– 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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2017.07.04

by admin in WOD | Leave a comment

DSCFmerica_FBcover

Attention:

Please be aware of the following class schedule over the Fourth of July weekend:

    • Tuesday, July 4: Independence Day workout at 10:00 am ONLY (WEAR YOUR BEST RED, WHITE, AND BLUE GEAR!)

Reminder:

Strength:

no strength for you.

 

Conditioning:

“NUTTS”

10 handstand push-ups

15 deadlifts (250/)

25 box jumps (30/24)

50 pull-ups

100 wall balls (20/14)

200 double unders

400m run

– run with a plate (45/25)

Canadian Armed Forces Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group, was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, Afghanistan, on Dec. 23, 2009. 

He is survived by his parents, Richard and Ethel Jane. 

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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2017.07.03

by admin in WOD | Leave a comment

DSC08527

Attention:

Please be aware of the following class schedule over the Fourth of July weekend:

    • Today, July 3: normal class schedule
    • Tuesday, July 4: Independence Day workout at 10:00 am ONLY (WEAR YOUR BEST RED, WHITE, AND BLUE GEAR!)

Reminder:

Strength:

every 2 min. for 6 rounds

    • 5 unbroken touch-and-go power snatches

– start @ 60% 1 RM

– add weight each set

 

Conditioning:

600m run

50 double-unders

36 single-arm dumbbell push presses (50/35)

50 double-unders

36 single-arm dumbbell push presses (50/35)

50 double-unders

600m run

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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