2017.12.07

by admin in WOD | Comments Off on 2017.12.07

DSC00005

Strength:

every 90 sec. for 8 rounds

    • 4-6 deadlifts

– start @ 70%

– add weight as desired

 

Conditioning:

6 min.

    • min. 1: 10 calorie row
    • min. 2: 12 calorie row
    • min. 3: 14 calorie row
    • etc.

6 min.

    • min. 1: 10 kettlebell front rack step-ups (53/35)
    • min. 2: 12 kettlebell front rack step-ups (53/35)
    • min. 3: 14 kettlebell front rack step-ups (53/35)
    • etc.

6 min.

    • min. 1: 10 calorie AirBike
    • min. 2: 12 calorie AirBike
    • min. 3: 14 calorie AirBike
    • etc.

– if the required number of repetitions are not completed in the minute, then perform 10 reps/calories for each minute thereafter until 6 minutes have expired

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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2017.12.06

by admin in WOD | Comments Off on 2017.12.06

DSC00381

Strength:

superset: push jerks & pull-ups

    • 5×2
    • 5×12

 

Conditioning:

9 min. AMRAP

3-6-9-12-etc.

    • power clean & jerks (135/95)
    • 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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October/November 2017 PRs

by admin in PRs | Comments Off on October/November 2017 PRs

Adam P.

    • front squat 255×3
    • hang clean 265
    • power snatch 225
    • snatch 230
    • thruster 255

AJ M.

    • overhead squat 110

Annelise T.

    • unbroken kipping pull-ups 3

BJ H.

    • back squat 225×5
    • front squat 232×3
    • hang clean 205×3
    • overhead squat 145×3
    • unbroken chest-to-bar pull-ups 18

Brendan F.

    • hang  clean 205×3

Cory M.

    • push press 215×5

David M.

    • front squat 325×3
    • hang clean 235×3
    • power clean 275
    • push press 205×3

Dillon K.

    • clean 247

Guillaume F.

    • Isabel 3:48
    • overhead squat 205×3

Janice T.

    • overhead squat 115×3
    • push jerk 145×2
    • push press 130×3

Jen N.

    • clean 170
    • hang clean 160×2
    • power clean 165
    • power snatch 120
    • snatch 127

Katie V.

    • front squat 145
    • snatch 102

Kelly B.

    • clean & jerk 190
    • clean thruster 155
    • front squat 255
    • hang snatch 150
    • power clean 185
    • power snatch 130
    • snatch 150
    • split jerk 195
    • unbroken muscle-ups 6

Linh L.

    • clean & jerk 105
    • front squat 130

Marc M.

    • back squat 345
    • front squat 295×3
    • hang clean 205×3
    • push press 155×3

Melissa S.

    • deadlift 185

Rachel G.

    • hang clean 165

Ricky R.

    • push press 185×3

Steffi J.

    • overhead squat 100×3

2017.12.05

by admin in WOD | Comments Off on 2017.12.05

DSC00390

Strength:

no strength for you, METCON ONLY DAY 09.

 

Conditioning:

105 front squats (135/95)

every time you drop the barbell, perform

    • 15 burpee box jump step-downs (24/20)
    • 20/16 calorie row

– 32 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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2017.12.04

by admin in WOD | Comments Off on 2017.12.04

DSC00418

Strength:

every 90 sec. for 8 rounds

    • power snatch+snatch

– start @ 70%

– add weight as desired

 

Conditioning:

8 rounds

    • 8 power snatches (95/65)
    • 24 double-unders

– 12 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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2017.12.03

by admin in WOD | Comments Off on 2017.12.03

Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

Strength programming for the week of 12/4/17 – 12/9/17:

Monday 12/4/17

every 90 sec. for 8 rounds

    • power snatch+snatch

– start @ 70%

– add weight as desired

Tuesday 12/5/17

metcon only

Wednesday 12/6/17

superset: push jerks & pull-ups

    • 5×2
    • 5×12

Thursday 12/7/17

every 90 sec. for 8 rounds

    • 4-6 deadlifts

– start @ 70%

– add weight as desired

Friday 12/8/17

back squat

    • 6×2

– all sets at or above 85%

Saturday 12/9/17

metcon only

2017.12.02

by admin in WOD | Comments Off on 2017.12.02

DSC00385

Don’t Forget:

Join us TONIGHT from 6 to 9 pm for DSCFriendsgiving Potluck!

Conditioning:

2 rounds, with a partner

1,000m row

80 kettlebell swings (70/53)

60 push-ups (or ring dips, or muscle-ups)

40 knees-to-elbows

20 squat box jump step-downs (24/20)

60 calorie AirBike

– partners switch every 250m row, 20 kb swings, 15 push-ups, 10 knees-to-elbows, 5 squat box jump step-downs, and 15/12 calories on AirBike

– 36 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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2017.12.01

by admin in WOD | Comments Off on 2017.12.01

DSC00382

Don’t Forget:

Join us TOMORROW from 6 to 9 pm for DSCFriendsgiving Potluck!

Strength:

superset: handstand push-ups & strict chin-ups

    • 3xAMRAP
    • 3xAMRAP

 

Conditioning:

12 min. AMRAP

    • 20 wall balls (20/14)
    • 12 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/

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2017.11.30

by admin in WOD | Comments Off on 2017.11.30

DSC00377

Don’t Forget:

Join us THIS Saturday, December 2nd from 6 to 9 pm for DSCFriendsgiving Potluck!

Strength:

front OR overhead squat

    • 6×3

– all sets above 80%

 

Conditioning:

2 rounds

    • half Tabata L-sit or L-hang
    • half Tabata calorie AirBike
    • half Tabata ab-mat sit-ups
    • half Tabata front squat or overhead squat hold (95/65, 75/55)

– Tabata: 4 minutes of 20 seconds of work/10 seconds of rest

– hold bottom of your squat for squat holds (choose the same squat as you did for Strength)

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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2017.11.29

by admin in WOD | Comments Off on 2017.11.29

DSC00368

Don’t Forget:

Join us THIS Saturday, December 2nd from 6 to 9 pm for DSCFriendsgiving Potluck!

Strength:

no strength for you, METCON ONLY DAY 08.

 

Conditioning:

2 rounds

    • 35 deadlifts (155/105)
    • 35 pull-ups
    • 35 hang power cleans (155/105)
    • 500m row
    • 150 single-unders

– 32 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/

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

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