CrossFit Arden Hills Swimming

Mac effort

Wod: 3 rounds of 2:30 min of work

-20 burpees
-Mac distance row in the balance of time on the 2:30 of work.

Record each rounds meters as well as total distance rowed for the three rounds.

CF Baseball

Wod
CF Baseball
*divide group into two teams
*buy in is 5 push ups to start game. Must be done by all athletes

1st base 5 medball squat cleans
2nd base 15 squats
3rd base 15 sit ups
Home plate 10 burpees
(1 run will count towards team total after each completed round)

Is it already Monday?

Wod:
5 rounds
7 burpees
40 heavy rope singles
1 suicide run
Rest 1:00

Terrible 20's

Wod:
3 rounds

20 push ups
20 walking lunges
20 sit ups
20 squats
20 burpees
20 double unders

Alternate with a partner. All out efforts!!

Team WOD

Wod:
20 min Team Wod
200 m row
Burpees
Line touches
Rest

-As many rounds through as possible
-count burpees
-count line touches

Pull & Push

Wod for time:
21-15-9
Sandbag cleans
Push ups

100 du for time

COMMIT!!

Wod:
5 rounds
1:30 intervals of
1:00 max medball reps
:30 line sprints
6:00 rest

Max efforts

This is how CF does cardio

Wod for time:
100 heavy rope singles
90 sit ups
80 walking lunges
70 box jumps
60 line sprints
50 push ups
40 wall ball
30 squat leaps
20 double under
10 burpees

Coming Back Re-Energized!

Wod: for time
Annie
50-40-30-20-10
Double Unders
Sit ups

It has been a great two weeks off and ready to get back to work. Excited to see what we can accomplish.

Happy New Years

Wod:
4x
Every 2:00
14 line touches
Max thrusters
*total score is max thrusters