CrossFit Des Moines - Des Moines Gym | Des Moines Fitness » WOD http://www.crossfitdesmoines.com Forging Elite Fitness in Des Moines! Mon, 06 Feb 2012 06:37:11 +0000 en hourly 1 http://wordpress.org/?v=3.0.3 Monday 1.6.12 http://www.crossfitdesmoines.com/2012/02/06/monday-1-6-12/ http://www.crossfitdesmoines.com/2012/02/06/monday-1-6-12/#comments Mon, 06 Feb 2012 06:37:11 +0000 kellib http://www.crossfitdesmoines.com/?p=4922 Strength-

OTM for 5min:

5 Heavy Push Press

Wod #1-

3Rds:

10 Cleans 135#/95#

20 Burpees

30 Box Jumps

Wod #2- (Extra Super Bowl Burner)

100M Row

30 KB Snatches (15 each arm) or KB Swings

300 M Row

20 KB Snatches

500M Row

10 KB Snatches

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]]> http://www.crossfitdesmoines.com/2012/02/06/monday-1-6-12/feed/ 0 Friday 2.3.12 http://www.crossfitdesmoines.com/2012/02/03/friday-2-3-12/ http://www.crossfitdesmoines.com/2012/02/03/friday-2-3-12/#comments Fri, 03 Feb 2012 06:05:25 +0000 kellib http://www.crossfitdesmoines.com/?p=4920 Strength-

Power Cleans – One Rep Max

Wod-

20 Pistols, 10 HSPU, 5 Deadlifts 315#/205

15 Pistols, 10 HSPU, 10 Deadlifts 295#/195#

10 Pistols, 10 HSPU, 15 Deadlifts 275#/175#

5 Pistols, 10 HSPU, 20 Deadlifts 225#/155#

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]]> http://www.crossfitdesmoines.com/2012/02/03/friday-2-3-12/feed/ 22 Wednesday 2.1.12 http://www.crossfitdesmoines.com/2012/02/01/wednesday-2-1-12/ http://www.crossfitdesmoines.com/2012/02/01/wednesday-2-1-12/#comments Wed, 01 Feb 2012 06:56:55 +0000 kellib http://www.crossfitdesmoines.com/?p=4815 Strength-

Back Squat – One Rep Max

Wod-

4Rds:

10 Thrusters 155#/110#

15 C2B Pull Ups

400M Run

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]]> http://www.crossfitdesmoines.com/2012/02/01/wednesday-2-1-12/feed/ 15 Tuesday 1.31.12 http://www.crossfitdesmoines.com/2012/01/31/tuesday-1-31-12/ http://www.crossfitdesmoines.com/2012/01/31/tuesday-1-31-12/#comments Tue, 31 Jan 2012 06:34:49 +0000 kellib http://www.crossfitdesmoines.com/?p=4813 Wod-

30 Min Amrap:

3 Rope Climbs

10 Clapping Push Ups

15 KB Swings 53#/35#

30 Stride Steps 20″/18″

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]]> http://www.crossfitdesmoines.com/2012/01/31/tuesday-1-31-12/feed/ 7 Monday 1.30.12 http://www.crossfitdesmoines.com/2012/01/30/monday-1-30-12/ http://www.crossfitdesmoines.com/2012/01/30/monday-1-30-12/#comments Mon, 30 Jan 2012 06:38:56 +0000 kellib http://www.crossfitdesmoines.com/?p=4811 Strength-

Shoulder Press- One Rep Max

Wod-

4Rds:

10 Front Squats

150M Row

20 Broad Jumps

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]]> http://www.crossfitdesmoines.com/2012/01/30/monday-1-30-12/feed/ 12 Friday 1.27.12 http://www.crossfitdesmoines.com/2012/01/27/friday-1-27-12/ http://www.crossfitdesmoines.com/2012/01/27/friday-1-27-12/#comments Fri, 27 Jan 2012 06:17:43 +0000 kellib http://www.crossfitdesmoines.com/?p=4808 Strength-

Power Clean 3×3 (L)

Wod-

20 Min AMRAP-

10 Burpee Pull Ups

10 Overhead Squats 95#/65#

1 Prowler Push/200M Run/250M Row

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