CrossFit Arden Hills Swimming

Vacation is over, Now time to get back to work!

Warm Up:

10 minutes on a bike or treadmill

5x thru

10 push ups

1 lap bear crawl (45 feet)

10 sit ups

1 lap lunge (45 feet)

WOD

2:00 Wall Ball (20-14-12#)

2:00 Row (calories)

1:30 Wall Ball

1:30 Row

1:00 Wall Ball

1:00 Row

:30 Wall Ball

:30 Row

Keep a running total of reps of wall ball and calories on the rower and add together at the end to get your point total.

Record and post to comments

Mobility and Stability

Warm up:
3x thru
10 good push ups (work on range of motion; do not short yourself).
2 lap lunge (30 feet back and forth)
10 squat therapy

mobility:
10 leg swings: high kick, lateral side kicks, butt kicks
10 arm swings: single foward and back, both arms foward and back, speed skater with body tilted foward swinging arms side to side.
10 trunk twists

WOD
5x thru for time
20 squats
10 laps run on basketball court (hand must touch cone at opposite end) approx total 1500 yards.

Couplet workout not for the weak

Warm up:
10 min on a bike or treadmill
10 min agility workout/warm up

WOD
200 Lunges (hands on head)
200 Wall Ball (20# boys/12-14# girls)

150 Push Upd
150 Sit Ups

100 Suicide line drills
100 Squats

50 Burpees
50 Double Unders

Each couplet must be completed before moving on to the next. You may not
work at the same time on the same exercise at once but you may work together in relay fashion.

Lets work those abs

Warm Up:

10 min on a bike or treadmill

10 min run and agility drills (length of basketball court)

WOD: 10 min for max amount of sit ups

Teams of 2

1 team member will run while the other does sit ups (full chest to thigh/hands must touch above head at the back of the sit up)

4 laps run/Sit ups

Record all sit ups

The team with the most sit ups is the winner. 

BEST EFFORTS!

Warm Up:

10 minutes on a treadmill or bike

10 minutes of group exercise (basketball court)

4 lines of 5 or 6

Running, Skipping, Long jumping, grape vine, skipping backwards, suicides (line drills)

WOD: Best efforts on all exercises with as much rest in the 30 minute time period given.

1000 meter row for time

1 minute sit ups for reps

1 minute push ups for reps

1 minute burpees for reps

100 double unders or 500 singles for time

500 meter row

Fight Gone Bad Lite

Warm Up:
5x thru
1 lap run around tennis courts +15 20 inch box jumps

WOD: 3x thru
1 minute work at each of 5 stations with 1 minute rest after station number 5. Max number of reps need to he recorded after each exercise.

Exercises:
Wall Ball 20/12
SDHP 44/35
DB push press 25/12
Sit Ups (hands fully reaching over head/ to hands touch in front of toes.
Row for calories

What Happens when you have 52 cards and 24 swimmers? Chaos!!!

Warm Up:

10 min on a treadmill or bike

3x (10 push ups/10 sit ups/10 squats/ 10 lunges)

WOD: 52 Cards CrossFit Style

Hearts=Sit Ups 

Spades=Push Ups

Diamonds=Box Jumps

Clubs=Squats

Jokers=400 meter row

Aces=25 burpees

Jacks= 11 reps

Queens= 12 reps

Kings=13 reps

Follow the numbers on the cards as to how many reps you will have to do.  Split the athletes in to two teams and see who can score the most points.  One point is one card completed.  Have a dry erase board and have the athletes check off each card completed. 20 minutes as many points as possible.

TeamWork

Warm Up:

3x

1 lap lunge

1 lap run

10 box jumps

10 squats

WOD:

60 laps run on basketball court

120 burpees

180 sit ups

240 double unders

Teams of 3. Each team member must do a portion of each exercise.  Two athletes can be working on separate exercises but not the same.  If you are down to one exercise left you may only finish by doing it relay style (one goes, then the next and then the next until the reps are done.) First team done is the winner.

Max TABATA

Warm up:
4x thru
1 lap run
10 big box jumps

WOD:
8 rounds of 20 seconds of work/10 seconds rest of each exercise without any rest inbetween exercises. Scoring is max total reps for all the rounds and exercises.

Push ups
Sit ups
Squat
Burpees
Double unders

Reach to the sky

Warm up:
4x
1/4 mike run
5 decline push ups
10 box jumps

Wod: for time
30 squats
20 burpees
30 shoulder press 20/10 db
15 burpees
30 push press 20/10 db
10 burpees
30 thrusters 20/10
5 burpees