We’re in the process of moving our workouts to Wodify. Check the Wodify Athlete app for today’s workout. If you’re not a member at Derby City and would like to follow along, email us at [email protected] and we’ll see about arranging an Online-Only Membership. Thanks!Read More

Unloaded 5 Rounds Min 1) L: 9/6; Spl: 12/9; S: 15/12 Cal Bike/Ski/Row Min 2) 6 2-DB Renegade Row – L: 25/15; Spl: 35/25; S: 50/35 Min 3) L: 12 Box Step Ups; Spl: 16 Box Jumps Min 4) 6 Pullup Negatives; Spl: 6; S: 9 Strict Pullups Min 5) L: 30; Spl: 45; S:...Read More

Saturday Open Gym: 7a-9a Saturday Teams of 2 In 35min, complete: 5 Rounds 24/18 Cal Bike/Row/Ski 18 Hang Power Cleans – L: 95/65; Spl: 135/85; S: 155/105 12 Shoulder to Overhead L: 100 Jumping Pullups; Spl: 100; S: 150 Pullups 5 Rounds 24/18 Cal Bike/Row/Ski 18 Hang Power Cleans 12 Shoulder to Overhead 150 Abmat...Read More

Unloaded E3M12M Run 400m or Row/Ski 500/400m or Bike 1100/900m Max 2-DB Front Squats in remaining time – L: 25/15; Spl: 35/25; S: 50/35 + 3 Rounds AMRAP 4 2, 4, 6, 8, etc.. Burpees (Spl/S: to 6″ Target) 2-DB Snatch – L: 20/10; Spl: 35/25; S: 50/35 Rest 2minRead More

Strength Cycle: Phase 2 – Week 3 of 7 Strength/Skill E3M12M 4 L: Front Squat; Spl/S: Back Squat @ 82.5% *Heavier than Monday with one less rep. Continue to focus on quality technique, no bouncing, and bracing effectively between reps. WOD 3 Rounds AMRAP 4 2, 4, 6, 8, etc.. Burpees (Spl/S: to 6″ Target)...Read More

Unloaded AMRAP 6 Row/Ski 1000/800m or Bike 2200/1800m or Run 800m Max Pushups in remaining time AMRAP 6 Row/Ski 1000/800m or Bike 2200/1800m or Run 800m Max 2-DB Deadlifts in remaining time – L: 35/25; Spl: 50/35; S: 70/50 AMRAP 6 Row/Ski 1000/800m or Bike 2200/1800m or Run 800m Max Double Unders in remaining time...Read More

Strength Cycle: Phase 2 – Week 3 of 7 Strength/Skill E2M12M 4 Push Press; Spl: HSPU; S: SHSPU *If using the barbell, try to go a little heavier than last week. If practicing HSPU, continue to grip the floor with your hands, squeeze your butt and stay tight so you’re not pressing into a spring....Read More

Unloaded OTM for 12min 4 1-DB Hang Clean & Jerk 6/4 Cal Row/Bike/Ski + E3M12M L: 30; Spl: 45; S: 60 Double Unders L: 6; Spl/S: 10 Burpee Box Double-Jump OverRead More

Strength Cycle: Phase 2 – Week 3 of 7 Strength/Skill OTM for 12min 4 1-DB Hang Clean & Jerk – L: 25/15; Spl: 35/25; S: 50/35 2 L: Power; Spl/S: Squat Snatch – L: 95/65; Spl: 135/95; S: 175/115 *Try to hit the same weight when we did this work two weeks ago. This time...Read More

Unloaded In 12min, complete: 3, 6, 9, 12, 15, etc… 2-DB Power Cleans Deficit Pushup on 2-DBs + 50 2-DB Thrusters – L: 25/15; Spl: 35/25; S: 50/35 50 Abmat Situps; Spl/S: T2B Run 400m or Row/Ski 500/400m or Bike 1100/900mRead More