Team WOD

“Fight Gone Bad”

3 Rounds

1 min Wall Ball

1 min Sumo DL High Pull

1 min Box Jump

1 min Push Press

1 min Row (calories)

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Sarah and Katie, its all one big happy family at CrossFit Des Moines

Tanya on a Confrence Call while at CrossFit!!! That is grounds for being labled "Firebreather"

WOD

“Max Effort”

500 m Row

Max Pull-ups

Max Ring Dips

Max HSPU’s/Push-up

Max Double Unders/Single Unders 3 min

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Rest Day/ Make-up

TOP 5

What are the Top 5 ways to spend memorial day weekend (or any 3 day weekend)

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The above video is a collection of training clips from a PJ team (close friends) in Iceland. Why did I put this video up on today’s post? Because there are at least 5 things in this video that I would love to spend my memorial day weekend doing. I miss this life, the excitement, the brotherhood, the mission. However I have found all of that and more with CrossFit Des Moines, the excitemnt of watching each and everyone of you develop a high level of fitness, the commraderie we all share, and the mission to optimize human performance.

Coach Mike

WOD

“CrossFit Total”

Back Squat 1 rep

Shoulder Press 1rep

Deadlift 1rep

On-Ramp

Skill- Clean

WOD

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WOD

Run 1 Mile

2 Min of Each:

Row

DB Thruster (30 lb)

Med Ball Clean (20lb)

Double-Unders

Pull-ups

On-Ramp

Skill-Clean

WOD

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WOD

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.

“Jason”

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups

*Sub 3 pull-ups and 3 dips for 1 Muscle-up

On-Ramp

Skill-Clean

WOD

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