CrossFit Arden Hills Swimming

Skin the Cat

WOD
7 rounds for time
5 skin the cat
10 db squat cleans 35#

Monkeying Around

WOD: 5 rounds
5 20 foot monkey bar swing
15 hand release push ups
400m row
Rest 2:00 and repeat

Gettin it handed to you on a Monday

WOD for time:
70 burpees
60 box jumps
50 kb high pulls
40 sit ups
30 ring rows
20 ring push ups
10 toes to rings

Version of CF games Wod 11.5

Wod
20 min amrap
5 db power clean 30/45#
10 toes to bar
15 wall ball 12/20

Version of CF open games Wod 11.2

Wod
15 min amrap
10 kb dl 53/60/70#
15 hand release push ups
20 box jumps

Swim Wod

Wod
20 min amrap
Swim 100 yards
15 kb goblet squats
15 sdhp
5 up and outs touching the bottom of the 10 foot pool.

Time to Catch Up

Sorry for those that follow this blog. With the high school swim season about to end I have not kept it up like I should. I will post the CF WODS in the order that they were done.

April 13
Wod
Death by 10 meters
Set up cones 10 meters apart.
On the minute run 10 meters. On each minute add 10 more meters until you can not go any further. Hand must touch the ground on turn around but not finish of the run amount.

CF Interval Work

Warm Up: (10-12 min)
-6 lap width of basketball court run
-2 lap monkey bar swing
-1 lap lunge + 5 push ups
-1 lap bear crawl
-10 squat therapy

WOD:
5 rounds for max # of squats
1:30 of
8 lap run(width of basketball ct)
6 hand release push ups
(?) max squats in balance of time

:30 rest
Repeat

Record # of squats completed.

Scaled Karen

WOD for Time:
150 wall ball 12-14# mb

Use your hips

WOD: for time
21-15-9
Thrusters
Squats
Burpees

We have several different options with weight to use but I want high output.

We have:
(2) 50# sandbags
(2) 30# sandbags
(1) set 25# db
(2) set 15# db
(2) set 12# db
(4) set 10# db