After a brief hiatus due to Covid-19 back in 2020, we opened back up in June. It’s been an interesting time the last few months with new and constantly changing restrictions coupled with our social responsibilities but we have made it here, and am taking on new members. Whether you’re…
Wednesday 2020.03.18
Q1 Week 11, Day 3 – Testing. Strength (Optional): 16:00 clock – Bench Press or Shoulder Press. 3 rep max. Conditioning: every 4 min. – 3 rounds 15 shoulder-to-overhead (135/95) [155/105] then AMRAP burpee box jumps (24/20) Recovery/Cool-Down: stretch+foam roll+Drink a FitAid. Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/ Review…
Tuesday 2020.03.17
Q1 Week 11, Day 2 – Testing. **Important** We will be cancelling tomorrow morning’s 6 and 7am classes and open at 8am. Strength (Optional): 16:00 clock – Back Squat. 3 rep max. Conditioning: Angie 50 wall balls (20/14) [30/20] 125 double unders 50 single-arm alternating dumbbell snatches (50/35) [80/50] 125…
Monday 2020.03.16
Q1 Week 11, Day 1 – Testing. Strength (Optional): 16:00 clock – Deadlift. 3 rep max. Conditioning: Angie 50 – 100 pull-ups 50 – 100 push-ups 50 – 100 abmat sit-ups 50 – 100 airsquats OR.. Barbara – 5 rounds for time 20 pull-ups 30 push-ups 40 abmat sit-ups 50…
Saturday 2020.03.14
Strength: 12 min. clock – back squat. work to a heavy set of 4. Conditioning: 3 rounds for time (21 min. cap) 25 American kettlebell swings (70/53) 25 goblet squats or single-arm front squats (70/53) 20 no push-up lateral hops over kb 100 double unders 20 jumping lunges -alternate every…
Friday 2020.03.13
Q1 Week 10, Day 5. Strength: 10 min. clock – bench OR press. work to a heavy triple. every 1:45 – 3 sets 6-8 bench OR press (all sets at or above 70%). 12 bent-over rows. Conditioning: 12 min. AMRAP 3 – 6 – 9 – 12 – 12 – 12 – 12…
Thursday 2020.03.12
Q1 Week 10, Day 4. Strength: Every 1:45 – front OR overhead squats. 5 @ 65%. 5 @ 70%. 3 @ 75%. 3 @ 80%. 2 @ 85%. 2 @ 85%+. 2 @ 85%+. Conditioning: 11 min. AMRAP 9 wall balls (20/14) [30/20] OR 6 thrusters (115/80) [135/95] 12 abmat sit-ups -after you…
Wednesday 2020.03.11
Q1 Week 10, Day 3. Strength: 10 min. clock – deadlift work to a heavy triple (w/ :02 descent). every 1:45 – 3 sets 8 deadlifts (all sets at 70%). Conditioning: every 6:00 – 3 sets 500/425m row then 3 rounds single-arm alternating dumbbell snatches (50/35) [80/50] box jumps (24/20) -12 reps on…
Tuesday 2020.03.10
Q1 Week 10, Day 2. Strength: Every 2:00 – 6 sets. 2 push jerks (all sets at or above 70%). 10/8 cal AirBike sprint. Conditioning: 4 rounds for individual times (16 min. cap) 18 burpees 15 toes-to-bar 12 push presses (135/95) [155/105] -2 min. rest between rounds. Recovery/Cool-Down: stretch+foam roll+Drink a FitAid. Review…
Monday 2020.03.09
Q1 Week 10, Day 1. Strength: Every 2:15 – back squats. 5 @ 70%. 5 @ 75%. 3 @ 75%. 3 @ 80%. 2 @ 85%. 2 @ 85%+ -30-50 unbroken double unders after each set of squats. Conditioning: 6 rounds for time 10 russian kettlebell swings (70/53) 10 alternating goblet lunges (70/53)…