CrossFit Des Moines - Des Moines Gym | Des Moines Fitness ยป WOD http://www.crossfitdesmoines.com Forging Elite Fitness in Des Moines! Fri, 24 May 2013 14:32:26 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 Friday 5.24.13 http://www.crossfitdesmoines.com/2013/05/friday-5-24-13/ http://www.crossfitdesmoines.com/2013/05/friday-5-24-13/#comments Fri, 24 May 2013 03:12:40 +0000 kellib http://www.crossfitdesmoines.com/?p=8492 Strength-

Hang Power Cleans

5×5 P

Wod-

‘Kelly’

5 rds:

400M Run

30 Box Jumps

30 Wall Balls

 

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WOD-

Coaches Choice

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Strength-

Overhead Squats

5×5 progressive

Wod-

3 rounds

10 Power Snatches 135/95

15 Dips

50 Double Unders

Finisher-

100 Stride Steps

75 Sit Ups

 

 

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Amy Franken’s Wod

Athlete of the Month

Buy In:

400 M Run (500M row if raining)

2rds:

35 KB Swings 53/35

35 Box Jumps

35 Pull Ups

35 Double Unders

35 Toes to Bar

Buy Out:

400M Run/500M Row

Finisher-

Planks and Stretch

 

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Strength-

Shoulder Press

5×5 P

Wod-

6min Amrap:

15 Thrusters 95/65

10 Burpees

*3min rest*

6min Amrap:

10 Thrusters 135/95

15 Burpees

Finisher-

Tabata Russian Twists

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Strength-

Front Squats

one rep max

Wod-

Tabata Something Else

Pull Ups

Push Ups

Sit Ups

Squats

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