Rest Day/Make-up WOD
WOD
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
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The Camaraderie of CrossFit Des Moines. Cheryl Helping Paul G finish his push-ups
WOD
“Air Force WOD”
20 Thrusters
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squats
20 Front Squats
*must perform 4 burpees everytime the clock buzzes. Clock will buzz every 60 seconds.
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WOD
CrossFit Total
Back Squat
Shoulder Press
Deadlift
* 3 attempts to establish a 1 RM on each lift
followed by
4x 400m run
* as much rest as needed between sets
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WOD
5 Tabatas
Highest TEAM score wins
1. Squat
2. Sit-ups
3. Push-ups
4. Double Unders
5. Jumping Back Squat
rest 2 min between each station.
*Tabata = 20 seconds of work followed by 10 seconds of rest. Repeated 8 times equaling 4 minutes.
* Score by counting your LOWEST number of reps in the 20 seconds of work. For example if you completed the following squats-15,15,14,16,13,15,13,14- 13 would be your score.
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