Dave from CrossFit HQ just making sure the squats are looking good!  Outstanding crowd last Sunday!  Thanks again to everyone who made it out.

Everybody has done a fantastic job this week.  We’ve got a lot of new faces in the gym, guess we’re doing something right.  Keep up the great work, everyday we get better just by showing up!

Strength - Push press 3×5

WOD

4x 400m

rest 2 min between sets

Here’s the deal folks:

$30 buy in

You have one week starting June 1st til June 6th to complete both WODs as fast as you can!  Your score is the total time it takes to complete the workouts.  Top 3 women and Top 3 men will go to the CrossFit Games on the Team. 

All money goes to support the Derby City CrossFit Games Team in Aromas, CA at the CrossFit Games!

The workouts can be completed in any order.  They can only be attempted once each.  You can do them at anytime but only once.  They do not have to be completed on the same day.  Form will be strictly enforced!!!

Good Luck!!!

WOD #1

Fran- For time

21-15-9

Thrusters (men 95lbs/women 65lbs)

chest to bar pull ups

WOD #2

10,8,6,4,2

Deadlifts (men 250/women 135lb)

100m firemens carry between each set (men 100lbs/ women 50lbs)

 Angie not only got her first pull up yesterday,  she ended up putting four of them together.  And that is why she is the Resident BA!!!  That’s BAD ASS for you lay folk.

Strength-  Front Squat  5×3

WOD- for time

75 wall balls

Sunday WOD… O my Gosh!  What were we thinking working out on a Sunday?  Wait a minute I forgot, we are F’ ing CrossFitters!  That’s why we workout on Sundays.  You get the workout in anyway you can!

WOD

max reps push ups

1 min rest

20 kb swings (53lb)

30 sec rest

max rep sit ups

30 sec rest

20 kb swing (53lb)

1 min rest

max reps push ups

Hope everyone had a great Memorial Day Weekend.  We had some great groups this weekend come down and get a WOD in on Saturday and Sunday.  We’ve got some really good pictures that will be posted this week.

Today we are going to work off some of those booze we drank and non-paleo foods we ate.

Strength  4×3  Clean and Jerk

WOD- for time

200m run

21 pull ups (chest to bar)

25 double unders

15 pull ups (chest to bar)

200m run

9 pull ups (chest to bar)

25 double unders

* 75 single jumps on the jump rope if you don’t have double unders yet

Camille getting her Flip On!!!

WOD…1,000,000 burpees- for time

Okay so maybe that would take a sec or 20 years!  How about these apples…

WOD

As many Rounds as possible in 15 minutes

10 tire flips

10 burpee broad jumps

100 meter run

Shane is showing how to bring the intensity!!! The Girls of DCCF!

Just want to thank everyone again for the support at the Qualifier.  We had a fun trip with lots of good times.  Maybe next year more people can go up, not only to watch but compete as well!

WOD

Shoulder Press 5×1

Push Press  4×3

Push Jerk   3×5

Rest as needed between set (about 2 minutes)

Bonus: 90o meters for time!

We will be hosting a WOD on Saturday for those who are interested.  It will be at Derby City CrossFit downtown and the time will be 2:30pm.  Anyone interested please call or email just so we can have an idea of how many are coming.

Derby City CrossFit will be closed Monday May 25th for Memorial Day

We hope everyone has a safe Memorial Weekend or at least just don’t do anything that Coach wouldn’t do.  Well that pretty much leaves everything fair game but sometimes you’ve just got to live a little.

Be Safe!

Shawn working hard and getting the WOD done.  When you’ve got to do so many push ups, almost everybody goes modified!  If you think you’re too good for push ups on your knees I challenge you to do 100 without stopping.

SKILL DAY!!!

Pick a few exercises you know you need work on or just ask Coach I’m sure he can figure out something for you to do 

Just one of the many stops on the way to the Qualifier!!!

Fran is just one of the staple workouts from www.CrossFit.com.  It has been something that people often measure themselves too, like we used to do in the Globo Gyms.  They say what is your Bench?  We say what is your “Fran”?  Neither is a really good idea because we measure ourselves on general preparedness but then again intensity breeds competition!

Strength   3×1  Hang Power Clean

WOD

Heavy Fran!

15-12-9

135lb thruster

pull ups with 30lbs

SCALE AS NEEDED!!!