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
Archive for December, 2009
Strength + WOD
Saturday, December 26th, 2009Merry Christmas
Friday, December 25th, 2009WOD
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
X-Mas EVE
Thursday, December 24th, 2009Power 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!
Fran
Wednesday, December 23rd, 200921-15-9
Thrusters
Pull-Ups
Post scores and times to comments!
More pics of the new gym!
Sunday, December 20th, 2009
Check it out….Geoff is clearly hangin’ at the new gym. Getting to be that time!
It’s about time!
Friday, December 18th, 2009
We’re almost ready to open the doors and we couldn’t be more excited! CrossFit Des Moines is set to open on January 2nd, 2010 to get you right on the way to accomplishing all of your 2010 resolutions and beyond. Check out the new gym under construction!
Don’t forget! All introductory classes for the month of January are FREE! Come see what CrossFit is all about.
