CrossFit Arden Hills Swimming

10 days and counting

Warm up
10 min
150m run
10 pull ups
1 lap high knee skips
10 push ups
1 lap bear crawl
10 squat therapy
10 toes to ring

Wod:
7 min Cindy
Amrap
5 pull ups
10 sit ups
15 squats

Arden Hills Swimming National group is heading up to the pacific northwest for our fall championships meet. We have had past success at the Husky Invite and hope to keep that streak alive.

End of the Fall

Wod:
1/2 flight simulator
10-20-30-40-50-50-40-30-20-10
Double unders

If you do not have double unders you will use a heavy rope and do singles.

The Arden Hills Swimming National group is 2 weeks from our goal meet for the Fall. This is the last CF wod until after December 4. If you follow us online please be patient and new wods will be posted after our meet. We hope you have a very Happy Thanksgiving.

Signing day

21-15-9
Thrusters 20-14-12-10# db
Burpees
Squats

Gettin' Ready for the Big Show

Wod:
5 rounds
200m run
1 rope accent
12 pull ups
12 kb swings

Not many more CF workouts remaining as we prepare for the Husky Invite.

GI Jane

Wod for time:
100 burpee pull ups

100 burpees 4 ways

Wod: for time
25 bar facing
25 lateral
25 burpees
25 medball burpees 12-14-16-20#

3 attempts at max set of pull ups

Main Site Variation

Wod: for time

60 sit ups
5 hand release push ups
20 heavy rope singles
45 sit ups
10 hand release push ups
20 heavy rope singles
30 sit ups
15 hand release push ups
20 heavy rope singles
15 sit ups
20 hand release push ups
20 heavy rope singles

Team wod

Wod for time:
25 lap medball stair run
75 sandbag cleans
100 pull ups
200 lunges
3k row

When all the above is done:
100 team burpees as fast as you can go to finish it off.