WOD
Split Jerk
1-1-1-1-1-1-1
then
3 Rounds for time
15 GHD Back Extensions
15 GHD Sit-ups
15 Burpees
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Nothing like gym full of people working hard
Archive for March, 2010
Wednsday 3-31-10
Wednesday, March 31st, 2010Tuesday 3-30-10
Tuesday, March 30th, 2010WOD
7 Rounds
3 Front Squat (185)
7 L-Pull-ups
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Welcome Steve! Great addition to the 5:30a group
Monday 3-29-10
Monday, March 29th, 2010WOD
5 Rounds
40 Double Unders
30 Box Jumps
20 KB Swings
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Congrats to Quentin and Ashley. They got ENGAGED!!!!!
Saturday 3-27-10
Saturday, March 27th, 2010WOD
Thrusters
3-3-3-3-3-3-3
then
Team WOD
AMRAP – 15 min
400m Run
Box Jump
Slam Ball
KB Swing
Rest
*Keep a running total for swings, jumps, & slams
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Becky lead her team to victory today. Well done and Welcome to the CrossFit Des Moines family
CrossFit Des Moines T-Shirts
Friday, March 26th, 2010Here is a sneak peak at the first of many CrossFit Des Moines shirts.
Only a very few have been ordered. If you would like to reserve yours, please “comment”
Cost $25
Both men’s and women’s sizes available.
“Angel”
The shirt below is one that has not been ordered yet. If you would like to purchase this particular one, please “comment”
“Guns”
Friday 3-26-10
Friday, March 26th, 2010WOD
30 Muscle-ups for time
*120 pull-ups and 120 dips (if unable to complete muscle-up)
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