CrossFit Arden Hills Swimming

May 20, 2013

Wod: partners
4 min mb run/ plank (rounds)
1 min rest
4 min mb run/squats
1 min rest
4 min mb run/ box jumps
1 min rest
4 min mb run/ double unders

May 13, 2013

Wod: team wod
30 min amrap
Battle rope drum roll
300m run
Medball clean 20
Shuttle run 16
Box jump 25

All 5 members must complete each exercise to count as a round.

May 6, 2013

Wod:
4 days from prelims of high school swimming championships

7-10 min
10 lap width run on BB court
:30 singles jump rope
:30 doubles
2x 10 leg swings
1x (5-10) good push ups
2x 10 arm swings
1x 10 Sampson lunge w/pass thru
1x 20 sit ups
:30 plank hold
:30 lt side plank hold
:30 rt side plank hold
1x 10 slow wall squats

Agility work

May 3, 2013

WOD:
5 rounds 3:00 intervals with 2:00 rest
500 m row
Max burpees

May 1, 2013

Wod: max reps 1:00 at each station

Wall ball
Light db thruster
Lateral burpee
Sit up
Shuttle run
Rest

Apr 29, 2013

Wod:
500 m row

Rest 5 min

50-40-30-20-10
Double unders
Sit ups

Apr 22, 2013

Wod:
8 rounds of each exercise
:20 work/:10 rest
Count total reps completed

Push ups
Sit ups
Squats
Burpees
Double unders

Apr 18, 2013

Wod: Filthy Fifty
50 reps of each exercise
Box jumps
Jumping pull ups
Kettlebell swings
Walking lunges
Knees to elbows
Push press
Back extension
Wall ball
Burpees
Double unders

Apr 19, 2013

Wod: three rounds thru for time
50 double unders
40 lunges
30 squats
20 ball slams
10 push ups

Apr 18, 2013

Wod: Filthy Fifty
50 reps of each exercise
Box jumps
Jumping pull ups
Kettlebell swings
Walking lunges
Knees to elbows
Push press
Back extension
Wall ball
Burpees
Double unders