Strength
tabata push ups (20 sec on 10 sec off 8 rounds)

classes
for time
10 reps ground to overhead (155/105)
650m run
20 reps back squat
650m run
30 reps deadlift
650m run
*use same weight for all reps

Coach’s WOD
5 rounds
5 weighted snatch grip chin ups (40)
30 squats
then..
3×5 weighted ring dips

Classes
3 rounds
30 kettlebell swings (55/35)
30 box jumps 24″

Coach’s WOD
Nate
2 muscle ups
4 hspu
8 kb swings (2 pood)

Strength
deadlift 3×5

Classes
3 rounds
7 power cleans (155/105)
50 squats

coach’s wod
5×3 sdhp
Then
3 rounds
25 k2e
25 back extensions

Strength
3×3 push press

classes
5 rounds
10 dips
10 knees to elbows

coach’s wod
5 rounds
7 ring pull ups
9 ring dips
then
3 rounds
15 back extensions
15 sit ups

Derby City CrossFit will be hosting a Fitness Challenge this Saturday for anyone up to the task.
Those who chose to participate will go through “The Obstacle Course” which will consist of various exercises performed in CrossFit workouts.
Whom ever can complete the obstacle course the fastest will win 50% off their next month’s membership or a choice of Forged Apparel.
This challenge is open to members and non members.

Classes
5 rounds
400m run/row
15 front squat (95/65)

Coach’s WOD
Snatch 5×1
Clean and Push Press 5×1

“fight gone bad dccf style”
3 rounds
push ups
box jumps
push press @ 95lb
medicine ball cleans with 20lb ball
calorie row
rest
* 1 min at each station, 1 min rest between rounds

What do you think these guys are thinking?

Strength
Press 3×1 @ 85% 1 rep max

wod
3 rounds
200m run
30 back extensions

coach’s wod
amrap for 15 min of wod above

Well…. maybe in a few years….

Congrats to Sierra!!! Not only was she kicking butt on the rower but she completed 3 cartwheels in a row for her first CERTIFICATE!!!