Derby City CrossFit – Louisville, KY

CF Games
Overhead Squats 3×15
Rest as needed, then:
2K Row and AMRAP Double Unders in 10 minutes
Strength
Good Mornings 3×15
WOD
2 Burpees/5 DU’s (or 20 Singles)
2 Burpees/10 DU’s (or 40 Singles)
2 Burpees/15 DU’s (or 60 Singles)
2 Burpees/20 DU’s (or 80 Singles)
2 Burpees/25 DU’s (or 100 Singles)
2 Burpees/30 DU’s (or 120 Singles)
2 Burpees/25 DU’s (or 100 Singles)
2 Burpees/20 DU’s (or [...]

CF Games
As many rounds in 20 minutes:
30 unbroken wall balls – 20#/14# to 11 ft
30 unbroken double unders
“If an athlete breaks any movement or fractions the work at any point in the rep scheme, they have to start at 0 again”
Strength
Rest
WOD
Team WOD: Nickel & Dime
AMRAP in 30 minutes:
5 Clean & Jerk
10 Wall Balls
5 Ball Cleans
10 [...]

CF Games
As many 1, 2, 3, 4, 5 rep ladders in 10 min of 225#/155# Back Squat (rack the bar and take the load off your back before beginning the next rung of the ladder)
Rest 5 min, then:
5 Sets for total reps:
AMRAP Double Unders in 45 sec
15 sec rest
AMRAP Chin Ups
2 min rest
Strength
Front Squat 5×3
WOD
3 [...]

CF Games
For Time:
50 KBS – 2/1.5 pd
20 GHD sit ups
10 box jumps – 30/24″
40 KBS – 2/1.5 pd
20 GHD sit ups
20 box jumps – 30/24″
30 KBS – 2/1.5 pd
20 GHD sit ups
30 box jumps – 30/24″
20 KBS – 2/1.5 pd
20 GHD sit ups
40 box jumps – 30/24″
10 KBS – 2/1.5 pd
20 GHD sit ups
50 box [...]

CF Games
Rest
Strength
Rest
WOD
Double Trouble!
“Diane”
21-15-9
Deadlifts / HSPU
Rest as needed, then:
“Annie”
50-40-30-20-10
Double Unders/Sit ups
CF Endurance
Here
The Single, Most Effective Change in Your Diet is Changing Your Breakfast
Are Eggs Healthy For Me?
Maybe you’re bored at work today and the food links above aren’t enough info for you? Maybe you want to watch a movie explaining more about the food industry? [...]

Due to the fact that Delta is the worst airline in the world. Coach is stuck in Indianapolis.
Gym will open at 5:30am and will close at 10am today (1/26) and open from 3pm-8pm

CF Games
For Time:
20 unbroken chin ups
Row 500 m
20 unbroken chin ups
Row 500 m
20 unbroken chin ups
“If an athlete breaks any movement or fractions the work at any point in the rep scheme, they have to start at 0 again”
Strength
Press 5×3
WOD
5 Rounds for time:
15 Knees to Elbows
25 Push ups
35 Squats
CF Endurance
Here
Fish Oil
Fueled by Fat: Fat Burning [...]

CF Games
5 sets for total working time:
15 unbroken push press – 95#/65#
10 burpees
25 unbroken box jumps – 20″/14″
Rest 2 min
“If an athlete breaks any movement or fractions the work at any point in the rep scheme, they have to start at 0 again”
Strength
Rest
WOD
50 Wall Balls
50 Push ups
50 Kettlebell Swings
50 Box Jump
50 Double Unders
CF Endurance
Here
Technique Lesson [...]

We got a chance to train at the famous CrossFit One World this weekend in Union City (San Fran), California. It was an honor to workout at One World – home to many CrossFit firebreathers and a frequent stopping point for traveling CrossFitters due to its superior coaching.
Many thanks to our gracious host, Freddy [...]