New CFFK athlete Chris... He's f*ckin serious!
Great job to everyone who completed Dutch's July Challenge yesterday! We still have a few more people who want to compete. Scores will be posted tomorrow and we'll send our team results to Dutch.
**NUTRITION SEMINAR-Saturday 08 1000-1300 AUG 09 @Derby City CrossFit-with Josh Bunch and Chastity Slone from Practice CrossFit. There is an optional workout for anyone interested and barbecue following the seminar. $20. Call or email Derby City to reserve your spot ASAP! 502-643-9490 or info@dccrossfit.com. Don't pass up this awesome opportunity to hit up some of the best trainers around on performance nutrition advice!!!
**Today we will be hitting a new Hero WOD in honor of a fallen friend and Marine, Shawn Bourke. Our condolences to his family and all who knew him. There will also be a cookout/WOD in his memory at Derby City CrossFit starting at 1630 today if anyone would like to attend.
3rds CFWU(include HSPUs, OHSs and DUs if you are weak on them)
8x Max vertical leap attemps
3x3 Front Squats
Skill: Review Skin the cats and spotting them
WOD
"Bourke"
5 rounds for time of:
3 skin the cats
6 weighted step-ups 24" box (135#/85#)
9 power cleans (155#105#)
post times and thoughts to comments.
Great job to everyone who completed Dutch's July Challenge yesterday! We still have a few more people who want to compete. Scores will be posted tomorrow and we'll send our team results to Dutch.
**NUTRITION SEMINAR-Saturday 08 1000-1300 AUG 09 @Derby City CrossFit-with Josh Bunch and Chastity Slone from Practice CrossFit. There is an optional workout for anyone interested and barbecue following the seminar. $20. Call or email Derby City to reserve your spot ASAP! 502-643-9490 or info@dccrossfit.com. Don't pass up this awesome opportunity to hit up some of the best trainers around on performance nutrition advice!!!
**Today we will be hitting a new Hero WOD in honor of a fallen friend and Marine, Shawn Bourke. Our condolences to his family and all who knew him. There will also be a cookout/WOD in his memory at Derby City CrossFit starting at 1630 today if anyone would like to attend.
3rds CFWU(include HSPUs, OHSs and DUs if you are weak on them)
8x Max vertical leap attemps
3x3 Front Squats
Skill: Review Skin the cats and spotting them
WOD
"Bourke"
5 rounds for time of:
3 skin the cats
6 weighted step-ups 24" box (135#/85#)
9 power cleans (155#105#)
post times and thoughts to comments.
Matt-
ReplyDeletethis one was gloriously brutal
had to drop the step to the 18"/20" one and drop the power cleans down to 135#
got it in 16:13
Drew got it 14:02
75# on both power cleans and weighted step ups
ReplyDeletehad spotter on skin the cats- 13:29 This WOD was a brutal one!