Friday 9/25/09
September 24, 2009 in Uncategorized
Derby City CrossFit will be hosting two classes this Saturday morning at 9am and 10am. Market street will be closed for the Nulu festival starting at 8am so you will have to come from story ave or park and walk if you’d like to attend. Sorry for the inconvience but if you want to hang around or stop by some part of the day we will have a booth in the festival as well. The Saturday morning workouts are free so feel free to bring as many people as you like.
Classes
For Time
10 Cleans @135lb
50 sit ups
8 Cleans
40 sit ups
6 Cleans
30 sit ups
4 Cleans
20 sit ups
2 Cleans
10 sit ups
Coach’s WOD
weighted dips 4×3
Sand bag carry 650m
rest 2 min
Sand bag Carry 400m
Rest 1 min
Sand bag Carry 200m
Rest 30 sec
Farmers walk 650m
rest 3 mins
Farmers walk 400m
Done!
95lb sandbag for carries
50lb dumbbells for walks
If main isn’t closed I think you can swing down main and into that parking lot behind the gym too. School won’t be in session so they shouldn’t get to upset about us using it.
can’t make it to DC today so went to UofL gym. no GHD + no bumpers + wall to wall meatheads = no WOD. really makes me appreciate the resources at DC both inanimate and human. after wednesday’s pathetic effort i needed a boost. PR back squat just what the doc ordered!
Back Squat 7×1
225-245-265-275-285(pr)-300(pr)
good luck with the wod everybody! see you monday.
24: some change on the wod, minus 1:30 for potty break mid wod? lol… front squats suck