WOD
3 rounds:
400m row
15 Pull Ups
15 Sumo Deadlift High Pulls with Kettlebell (53#/35#)

Two ADAs; Same Awful Advice (link)
Keep Your Eye on the Ball (link)

Louisville Derby City CrossFit - Snatches

Strength
Push Press 10 x 10 (Rest 100 sec between efforts and pick a weight you can complete for at least 5 sets)

WOD
Tabata:
Sit ups with 30lbs
Superman Holds

We All Hate Jerks (link)

Louisville Derby City CrossFit - Wallballs

Strength
Deadlift 6 x 3 (first 2 sets are warm up sets)

WOD
3 x 1000m row
rest 3 min between efforts

How I Learned to Stop Leg-Pressing and Use My Ass (pdf)

Louisville Derby City CrossFit - Thrusters

Strength
Tabata Handstand Hold

WOD
50 pull ups
50 push ups
50 squats
50 lemon squeezers
(Lemon Squeezer = lying on the ground face up with arms and legs extended along the ground. From extension, curl yourself into a ball by curling your legs to your chest and wrapping your arms around your legs, then extend yourself back along the floor again.)

10 Reasons to Give Up Grains

Louisville Derby City CrossFit - Hard at Work

21-15-9
Back Squat (135#/95#)
Ring Dips / Bar Dips
Box Jump (24″/18″)
From www.anaerobicinc.com

5 Ways Strength Training Will Make You Man Up!

Louisville Derby City CrossFit - Flexibility Training

Gym Open 10a-12p

1K Row
Rest As Needed

WOD
Tabata Mash:
Push Ups
Box Jumps – 24″/18″
Anchored Sit Ups

Shoulder Position for Snatch Grip (link)

3 Rounds
30 Double Unders
30 Push Ups
30 Walking Lunges

Olive Oil and Sea Salt Slow-Roasted Almonds (link)
The Truth About Kids and Resistance Training (link)

Derby City CrossFit Louisville Kids Class

“Jackie”
1000m Row
50 Thrusters (with bar only)
30 Pull Ups

10 Ways to Blunt Your Athletic Potential (link)