CrossFit Arden Hills Swimming

Monday Fun Day

WOD for time and rounds:
800 m run
3 min rest
12 min amrap of
5 sandbag cleans
10 wall ball
15 hand release push ups
3 min rest
1000m row

Filthy Fifty (Friday)

WOD for time:
50 box jumps
50 jumping pull ups
50 kb swings 26/35
50 walking lunges
50 knees to elbows
50 push press 45
50 wall ball 12/20
50 burpees
50 double unders

Stebbins WOD

5 rounds of
4 min intervals
500 m row
Db squat cleans and press
3 min rest in between each set

Record max number of squat cleans and press in the balance of the time after the 500 m row.

Coach Shannon Stebbins joined the Arden Hills coaching staff in the fall of 2010. She previously was an instructor for our Arden Hills Swimming Clinics. She was a long distance runner that has taken up Crossfit. Go Shannon!

CF and some Swimmin'

For max meters on the C2

3 rounds of 4 min intervals of
100m swim
Row balance of the 4 min.
Rest 3 min and repeat