Arden Hills Swimming

Finishing the month strong

Warm Up:  4 laps running around the Tennis courts

WOD:

10-9-8-7-6-5-4-3-2-1

Run width of basketball court

Push Ups

Squats

Challenge: Max set of Pull Ups

Trifecta 3 Nasty wods

WOD:
Find a partner to work with. 3 total workouts and the results of the three workouts will show who wins the event.

Total amount of calories and burpees will be ranked on workout 1
Total time will be ranked on workout 2
Max total of box jumps will be ranked on wo 3

WOD 1
8 rounds
{ row for calories 20 sec work/ 10 sec rest
{ burpees 20 sec work/ 10 sec rest
tabata style: alternate row and burpees until 8 rounds are complete. Add up total row and burpees to get final score. When you are done your partner will go.

WOD 2: Relay style For Time
2000 yard swim alternate by 100's
1500 yard pull alternate by 50's
500 yard kick alternate by 50's
Winner is the relay team with lowest time
completed.

WOD 3
8 rds of:
400 meter run
max box jumps
When one partner runs the other will do box jumps. When the runner is done with the 400 they will switch. This will be complete when both partners have run a 1600. Winner is the team with the most box jumps. You must run fast. No jogging.

Good luck

Fight Gone Bad

Warm up:
4 lap run on tennis court
5x 10 push ups + 25 sit ups

WOD:

Our Official Rules:

‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:
Wall-ball, 10 ft target (Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)

Tabata

Warm Up:

4x  (1 lap run around 5 tennis courts + 100 foot lunge + 10 box jumps)

WOD:

8 rounds of 20 sec of work/ 10 sec of rest

1 minute rest between exercises

Sit Ups  (chest to thigh with shoulder blades touching the floor. Feet anchored)

Squats (hip crease must go below knees and you must stand all the way up)

DU or Singles (double unders count as 1 point/ singles will be divided by 4 to count as 1 pt)

Burpees (no step back or step up. You must jump back and jump up with a clap above the head with the ear showing.)

Total Score is the lowest score on each exercise added up.

Good Luck

CFE:

8x 100 yard swim with 5 min rest (all out efforts)

Intensity..not just fluff

Warm up:
4x { 1 lap run 5 push ups/10 box jumps

WOD:
5x { row 100 meters
{ 15 wall ball

Dodge and Weave

Warm up:
4x 1 lap run + 30 sit ups

basketball ct
dynamic warm up of running, bear crawl, lunging, jumping, skipping, crab walking, duck walking Etc.

WOD: CROSSFiT DODGEBALL
yellow ball: 10 sit ups
red ball: 10 push ups
purple ball: 10 burpees
*there will be several 20 sec intervals that will be double exercises.
5 minute games

Happy Birthday to Coaches wife

Warm Up:
Run 4 laps around tennis courts
tabata jump rope(keep practicing double unders)

WOD:
20-15-10-5
sdhp
burpees
push press
40-50-60# (pick a weight you will use for both sdhp and push press)

Let's start the week Right

Warm Up:
4x { 1 lap run around tennis courts 400 yards
{ 20 box jumps

WOD:
10x { 10 push ups
{ 10 kness to elbows
{ 10 double unders or 40 singles

Time Trials

Warm up:
800 meter run

WOD: Each exercise is for time. Take rest as needed. Wod should take no more than 30 minutes.

500 meter row
100 sit ups
200 squats
100 double unders or 400 singles

Go all out or Go home!

WOD:
21-15-9
Thruster
Burpee
Squat

AH CFE Wod labor day 3k swim for time. Great effort by all. Leqrning how to push yourself through pain is the toughest thing to do.