CrossFit Arden Hills Swimming

Triplet of Skills

WOD: for max rounds and reps

3 min as many rounds as possible
10 kb high pulls
10 push ups

Rest 1 min

3 min
10 burpees
10 full sit ups

Rest 1 min

3 min max heavy rope singles

There are advantages of turning 16 and one of them is getting to drive. But, it is also a negative if you don't keep your body in shape and the environment clean.

"I'm the Greatest!"

WOD:
Karen
150 wallball for time

The greatest heavyweight boxer of all time Muhammad Ali knew how to get motivated to kick his opponents butt.

I have seen glimpses of this greatness at swim practices when one wants to succeed but I need to see it more often.

"I'm going to show you how great I am" Muhammad Ali

Death By 10 Meters

WOD: Every minute on the minute add 10m of running. Record last completed round.

This past weekend the Arden Hills National Group and Senior groups swimmers competed at the Sierra Marlins Open Water Extravaganza. It was a great experience for all who swam. We had 4 5k swimmers and many milers. Great job!

How Fast Can You Get To 100?

WOD for time partners:
Only one person can work at a time.
10 lap run
100 box jumps
100 Bulgarian lunges
100 push ups
100 lunges
100 sit ups
100 foot wheelbarrel
100 heavy rope singles
100 squat leaps
100 step ups
100 burpees
10 lap run

Double Duty

WOD for time:
21-15-9
Thrusters 20/15/12 db
Burpees
Squats

Rest

1000m row

CROSSFIT DODGEBALL

WOD: 5 min
1) teams of 3
150 yard run
Max burpees
Rest

2) CF Dodgeball
(2) 4 min games

"Annie"

WOD:
50-40-30-20-10
Double unders
Sit ups

Do not count double unders that clip and only one foot makes it through.

Full range of motion sit ups.

Moxie Madness

WOD: 3 rounds
1 min work at each station
Wall ball
Sandbag cleans
Bar facing burpees
Heavy rope singles
Rest

Max reps

This past Saturday Arden Hills Alumni Chris Michelmore moved in to his new box and held an EPIC event of true proportions. He had 30 CrossFit teams competing and it was madness. Great job Chris and much success to you.

Time Trial Day

WOD:
Swim 3000 yard TT

TABATA

WOD: for max reps of the following exercises
8 rounds of 20 sec of work/10 sec rest
Push ups
Sit ups
Squats
Burpees
Double unders

National group equipment bags are in. Get yours while they last or I sell them to your other teammates.