Road WODs

Workouts for the Road

150 Burpees For Time
400m Walking Lunge
AMRAP in 20 Minutes: 5 Pushups, 10 Situps, 15 Squats
3 Rounds: 10 HSPU, 20 Burpees, 30 Squats
50-40-30-20-10: Pushups, Squat Jumps
Run 1 Mile, 100 Push-ups, 100 Squats, 100 Situps, Run 1 Mile
3 Rounds For Time: 30 Walking Lunges, 20 Tuck Jumps, 10 Burpees
AMRAP in 15 Minutes: 7 HSPUs, 10 Pushups
6 Rounds For Time: 200m Sprint, 21 Burpees
5k Run
10k Run
AMRAP in 20 Minutes: 5 HSPUs, 10 Pistols (1-legged squats), 15 Situps
400m Run, 30 Walking Lunge Steps (15 each leg), 50 Pushups…. Repeat Each Round with 40, 30, 20, 10 Pushups
20 Minutes of Handstand Practice
Tabata Pushups, Rest 1 Minute, Tabata Squats, Rest 1 Minute, Tabata Situps, Rest 1 Minute, Tabata Burpees
Tabata Treadmill: Set the treadmill to 8 MPH and 7% incline. 8 Rounds of: 20 Seconds of work, 10 Seconds of Rest
“Grace” with Dumbbells: 30 Dumbbell Clean and Jerks For Time.
21-15-9 Thrusters, Pushups
10 rounds: 10 Pushups, 10 Squats
5 Rounds: 10 Jumping Jacks, 10 Burpees, 10 Situps, 10 Pushups, 10 Jump Lunges (each leg)
10 Rounds: 10 Pushups, 20 Situps, 30 Squats

The essence of CrossFit is a view that fitness is about performing well at any and every task imaginable. Picture a hopper loaded with an infinite number of physical challenges and being asked to perform random feats drawn from the hopper. The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations.

Workouts involve the use of kettlebells, bodyweight drills, Olympic weight training, and cardiovascular conditioning. Unlike other gyms, A TRAINER IS ALWAYS AT YOUR SIDE to assist and direct you to ensure safe and proper technique and help achieve long-term success. As a member of Derby City CrossFit, not only will you get personal training every day you’re at the gym, you will also have access to a massage therapist, Pilates classes, and nutritional advice.

CrossFit is focused on improving performance in the 10 recognized general physical skills of fitness:
• Cardiovascular Endurance
• Speed
• Muscular Strength
• Muscular Power
• Agility
• Balance
• Coordination
• Accuracy
• Flexibility
• Stamina

We’re conveniently located in the heart of downtown Louisville, inside the Sign-A-Rama building on E. Market St. Give it a try, Louisville! You’ll never want to try another gym!

All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.

The information and opinions expressed here are believed to be accurate, based on the best judgment available to the authors, and readers who fail to consult with appropriate health authorities assume the risk of any injuries. In addition, the information and opinions expressed here do not necessarily reflect the views of every contributor to Derby City CrossFit. Derby City CrossFit acknowledges occasional differences in opinion and welcomes the exchange of different viewpoints. The publisher is not responsible for errors or omissions.