CrossFit Arden Hills Swimming

Accuracy and speed are important

WOD:
10 min as many rounds as possible
5 free throws on basketball court
5 handstand push ups

Scaled: if you do not have handstand push ups, do 10 good push ups.

The Early Bird Gets The Worm

WOD: partners
8 min amrap
300 m medball run
Max heavy rope singles

2 min rest

8 min amrap
300 m run
Max medball front squats

2 min rest

8 min amrap
300 m run
Max medball burpees

First morning workout of the fall.

Jump! Jump!

WOD:
12 min as many rounds as possible
30 heavy rope singles
30 squats
30 box jumps

Labor day WOD

WOD: for time
250 swim
2 push ups
225 swim
4 push ups
200 swim
6 push ups
175 swim
8 push ups
150 swim
10 push ups
125 swim
12 push ups
100 swim
14 push ups
75 swim
16 push ups
50 swim
18 push ups
25 swim
20 push ups

Biathletes! Swim/run

WOD:
30 min amrap
100 yard swim
400 m run

Old School National Group

WOD:
100 burpee box jumps
Description: body down to a burpee with chest on the ground, pop up to feet and jump on the step or box.

The picture is from the 2005 Texas Senior Circuit Championships. This crew of swimmers knew how to not only swim fast but what it took to get there.

"Victory is reserved for those who are willing to pay the price."

Sun Tzu