Arden Hills Swimming

Go to CF East Sac and Sign up for FGB

Warm up:
run 400 meters
2{10 push ups
{20 sit ups
{30 squats

WOD:
5 rounds for time
15 push ups
30 weighted lunges 45/25 db
40 double unders

Legs?

Warm Up: run 800 meters
5x thru
5 pull ups (strict, kipping, banded, jumping)
10 sit ups
15 squats

Wod: 3x thru with 2 minutes rest inbetween
10 thrusters 25/15#
sprint 200 meters
10 thrusters 25/15#
sprint 200 meters
10 thrusters 25/15#
sprint 200 meters

record total time

Max effort!!!

Warm up:
run 400 meters
then
2x {10 barbell DL 45/33
{10 sit ups
{10 sampson stretch with PVC pipe 4 pass throughs
{10 pull ups

WOD:
Row 2000 meters for time
Or
Run 1 mile for time

I'd like to introduce you to Helen

Warm up:
4x { 1x 200 meter run
{ 10x air squats
{ 10x push ups
{ 10x sit ups

wod: 3x thru for time
run 400 meters
21 kb swings
12 pull ups

scale pull ups to either band or jumping pull ups.

Getting Ready to Bring the Thunder to Championship season

Warm Up: Run 400 meters/ Row 500 meters

3x Thru: 10 abmat sit ups (if you do not have a abmat use a towel under your lower back)

             10 squats facing a wall knees out side of the toes on the way down and up and weight on your heels

             10 Push Ups chest to the ground

             10 Pass Throughs with a pvc pipe

WOD: 5x thru for time

10 med ball cleans  20/14

20 box Jumps 24/18 inches

30 double unders or 4x singles (120)

Who Can Press

Warm Up: run 400 meters
3x (10 push ups/ 10 squats/ 10 sit ups/ 10 box jumps)

Wod: for time
21-15-9
shoulder press
push press
push jerk

10 min work on handstand push up against wall.

Thanks CFK Scotland

Warm Up:

3x (200 meter run + 10 squats + 5 sit ups + 5 back extensions + 25 meter bear crawl)

WOD: As Many rounds As Possible in 12 minutes

5 burpees

10 single leg hops 6-8-12-18 inch box (each leg)

15 KB swings 18/25/35#

Notes:  If you visit the CrossFit Arden Hills Webblog please make a comment as I would like to know if I am helping others out there with my workouts.  This fall I will also include more of the hybrid CF workouts that I have planned for the pool as well.  Thanks

Are We Pacing or Are We Being Intense

Warm Up: If you are a Swim Team practice is your warm up if not:

2x thru (Run 200 meters/row 250 meters/20 squats/15 sit ups/10 push ups)

WOD: 3x thru for Time

10 Knees to Elbows (hang from a pull up bar or over hang and bring your knees to your elbows.  It does not count if it hits your triceps or does not even hit anything.)

20 Burpees (full chest to the ground and all the way up to a clap at the top with your ear showing in front of the arms).

30 Double Unders (sub 4x singles if you do not have double unders)

(DO NOT PACE YOURSELF!  We need to get to the point of experiencing the muscle fatigue and pain it goes in to getting in the best physical condition as possible. And that is pushing yourself beyond your comfort zone.)

Ugly Leg Tabata

Warm Up:
3x(200 meter run + 200 meter skip + 20 sit ups + 10 push ups)

WOD: Tabata 8 sets of 20 sec work/10 sec rest with 1 minute rest going into the next exercise. Take lowest rep count on each exercise and add together to get the final score.

Wall Ball 20/12
Sit Ups
Burpees
Squats
Double Unders (1 mulligan allowed/ if going singles divide by 4 to get score)

Warm up:
3x. 200 meter run + 15 squats facing a wall + 10 sit ups + 5 push ups

Wod: 3x thru for time
500 meter row
21 overhead squats
21 box jumps 24 inch box