WOD

 Tabata Mash-Up

Squats

Sumo DL High Pull (65/45)

KB Swing

Aerodyne

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Jason and Sheila getting it done.

Rest Day/ Make Up WOD

TOP 5:

Memorble Moments at CrossFit Des Moines

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Now that is what you call getting Drunk on CrossFit for St. Paddy's day

St Paddy Day WOD

Some kind of Run?????

Some Gymnastics?????

Some number of reps?????

3…2…1…GO

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I am not a wrestling Fan but, I assure you this man speaks the truth about PASSION, DESIRE, & EXCELLENCE

WOD

5 Rounds

21 Box Jump (24″/20″)

15 Broad Jump

9 Squat Clean (135/95)

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WOD

Similar to 2-12-10

“Around the World”

10 KB Swing

10 KB High Pull

10 KB Clean & Press

10 KB Snatch

10 KB Reverse Lunge

*Complete all reps with RIGHT hand then repeat with LEFT. Do not set KB on ground at any time.

then

“FRAN”

21-15-9

Thruster

Pull-up

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This is how CFDM does FRAN, we just think about it and try to break a mental sweat. Easy day

Coach’s Words:

This morning I saw 12 individuals give every thing they had, leave nothing in the tank, and ultimately refused to settle for mediocrity. I predict the exact same effort will be displayed by everyone throughout the day. However, today is not unique, it is no different than what I have seen for the past 75 days.

In my entire life I have never seen a group of strangers come together like this and accomplish what you all have accomplished. The athletes of CrossFit Des Moines are going from zero (0) to Ninety (90) pull-ups in 75 days, from 3″ box jump to 20″ box jump, from not being able to deadlift 50lbs to deadlifting 250lbs for reps, going down 2 belt holes, from dreaming about a muscle-up to doing 2 in a row. The list goes on and on. The most inspiring thing to me is not the success in performance day to day, but rather the community which is being established. The support that the Athletes of CrossFit Des Moines give each other is second to none. It is not just one or two people I see, it is EVERYONE. Every athlete is truly cares about everyone else’s accomplishments, this is the most unselfish and humble group of athletes I have seen. For those who say CrossFit is a bunch of arrogant gym rats, or that CrossFit is a group of Elitists, I challenge that person to come to CrossFit Des Moines and see for themselves what humility really is. I truly believe that because every athlete at CrossFit Des Moines “checks their ego at the door” we able to train in an environment where success is the only outcome. We choose to train with no strings attached, each athlete chooses to dump his/her heart, body and soul into this weird thing we call a “WOD,” that is PASSION!

As Coach I am very proud of each and every one of you. Together we will accomplish things that were once never thought possible. I urge all of you to continue with the same focus, determination, and passion that you have displayed thus far. The more involved you are the bigger your gains will be, I promise. Post those scores, be proud of every WOD you accomplish no matter what the score is or how far you scaled it down. YOU ARE CROSSFIT!

Coach Mike

Team WOD

50 Calories Aerodyne – Ring Dips

50 Calories Row- Figure 8′s (180/135)

50 Double Unders (unbroken 2 attempts) – Toes to bar

50 Burpees – GHD Back extension

50 Box Jump (24) – GHD Sit-up

Break into teams of two. Athlete A and B

Athlete A will perform all tasks in left column while athlete B will keep a running total reps from right column. Once athlete A has completed all tasks, phase I is complete. After a 5 min rest, athletes will switch roles and repeat.

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