CrossFit Arden Hills Swimming

Get Your Leap On

WOD: for time
50-40-30-20-10
Squats
Box Jumps

More Monday Teamwork

WOD: 12 min for max reps of medball sit ups and squats

4 person teams
1) athlete #1 run 300m loop
2) athlete #2 medball thrower
3) athlete #3 max sit ups/varying medball overhead
4) athlete #4 max air squats

Slam ball

WOD: 8 min amrap
10 ball slams
6 push ups
4 line shuttle run (width of tennis court)

Hot in SacTown

WOD:
Teams of 4
Run 300m
Max box jumps
Max burpees
Rest.

Annie

WOD for time:
50-40-30-20-10
Double Unders
Sit Ups

Scaled: 4x singles or 2x heavy rope singles

FGB Variation

Wod : max reps
3 rounds of 5 exercises with 1:00 rest
-wall ball
-box jump
-push press
-kb high pull
-shuttle runs

Cort passes L1 CF

WOD: for time

200 double unders/scaled 300 heavy rope singles

50 wall ball 14/12

300 yard run (10 laps basketball ct)

Run, Burpees, Rest Relays

WOD: 15 min for as many burpees possible

Teammate #1 4 lap run on bb court
Teammate #2 max set of burpees while #1 is running
Teammate #3 rest: will go to max burpees when 2 goes to the run and 1 rests after the run.

Great job this morning!

Holy Cow!

WOD: 20 min limit
Teams of 3 or 4
200 wall ball
200 db burpees
200 heavy rope du
200 lap run basketball ct

CF NorCal Regionals

WOD:
21-15-9
Db squat clean and jerk 30/20
Burpees

Cherie Nabeta (swim mom) from CF East Sac competed with the affiliate team this past weekend. Cherie and the East Sac Team place forth and pushed the competition very hard to earn their spots going to the Games. Next year it will be CFES!