WOD
5 Rounds for Time:
50 feet Walking Lunge overhead (45#/25#)
21 Burpees
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Notice the tape on the right hand of Amy. Evidence of her FIRST CF Battle wound
CF Kids and Adults taking on the WOD
Archive for June, 2010
Wednesday 6-30-10
Wednesday, June 30th, 2010Tuesday 6-29-10
Tuesday, June 29th, 2010WOD
3 Rounds for Time:
15 Thruster (DB or KB) 50lb
30 GHD Sit-ups
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Craig locking out the KB thrusters
Monday 6-28-10
Monday, June 28th, 2010WOD
5 Rounds for time:
40 Double Unders
30 Box Jump (24″/18″)
20 KB Swing (53/35)
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Quentin and Ashley, getting those abs ready for the big day
Saturday 6-26-10
Saturday, June 26th, 2010Team Day-WOD
“300″
25 Pull-ups
50 Deadlift (135)
50 Push-ups
50 Box Jump (20″)
50 Floor Wipers
50 KB Clean and Press
25 Pull-ups
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Friday 6-25-10
Friday, June 25th, 2010WOD
5K Run
or
6K ROW
or
Tabata
Airdyne (4 min)
Box Jumps (4 min)
Double Unders/Jump Tucks (4 min)
Squats (4 min)
*Scaling- 5K Run is prefered WOD. 6K Row is prefered for those unable to run. Tabata is last resort if you are unable to run and all Rowers are occupied.
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Thursday 6-24-10
Thursday, June 24th, 2010Rest Day/Make-up
Top 5
What are your TOP 5 Des Moines area Resturants
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Watch CrossFit Des Moines on WHO TV Channel 13
http://www.whotv.com/videobeta/200484b8-572d-4a53-bf2f-0fba96b76f38/Sports/Workout-of-the-Week
