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Workout of the Day/WOD

3-3-3-3-3

Overhead Squat

Front Squat

Then

5 Rounds for time

20 Squats

20 Double Unders

20 Push-up

100 meter Run

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WOD

PUT THE SNOWBLOWER AWAY!!!

For Time:

Shovel your driveway/sidewalk

Emphasis- As much muscle recruitment as possible. Use that *posterior chain as much as posssible.

*Posterior Chain- lower back/erectors, glutes, hams.

We wish everyone a Merry Christmas, safe travel, and good food.

We also want to send a special Christmas wish to the men and women down range, in Iraq and Afghanistan.

Below is one of CrossFit Des Moines’ own, Justin Stover-pumping out some weighted pull-ups down range in Iraq. Thanks Justin

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Power Snatch

5-5-5-5-5

Followed by:

5 rounds for time:

5 Push Press (70% 1RM)

10 Ring Dips

15 Kettlebell Swing (53lb/35lb)

20 Double Unders

Coaches Note: Since our Box is not yet open, I thought I would share what I will be doing for a WOD today.

The Turf is down and we are one step closer to a finshed product!

Coach Brown on the new Rower (Sporting a CrossFit Epic T-Shirt), it previously belonged to one of our own athletes, Martha!best dslr camera

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21-15-9

Thrusters

Pull-Ups

Post scores and times to comments!

CrossFit

Metcon

21-15-9 (Time)

2 rounds for time

21 Handstand Pushups

15 Pistols

9 Hang Power Snatch (115/75)

Weightlifting

Snatch (10)

0:00-3:00

Snatch (8)

3:00-6:00

Snatch (6)

6:00-9:00

Snatch (4)

9:00-12:00

Snatch (Max Reps)