CrossFit Arden Hills Swimming

Kicking butt during the holidays

Wod:
7 rounds
7 perfect push ups
40 heavy rope singles
1 suicide run

*record times and add up for total time.
*as much rest as needed within 35 min.

It has been great to see my group working hard during the holidays while I am on a much needed vacation. Keep up the great work.

Winter Training

Wod:
Pull ups
Sandbag cleans
Double unders
2:00 work
1:00 rest
1:30 work
1:00 rest
:30 work
Count total reps

Tabata

Wod:
8 rounds if each exercise :20 work/:10 rest for max reps

Push Ups
Sit Ups
Squats
Burpees
Heavy rope singles

CF Endurance Coaches Summit

Wod:
12 min amrap Teams of 3
Plank
Burpees
Run 250m

In the amount of time it takes the person to run 250m the other athletes are either in a plank or doing burpees. When the person is done running they immediately go into a plank and plank goes to burpees and burpees go to the run.

Scoring is max number of burpees.

The picture is of the Head Coaches of Crossfit Endurance. The coaches summit was held in Laguna Beach, Ca. Many new ideas and thoughts about running, and swimming.

Finals Team WOD

Wod:In teams of 4
20 min
-Athlete 1 row 500m
-Athlete 2 rest
-Athlete 3 sandbag run 80/50/30# around outside of basketball court for as many laps during athlete rowing.
-Athlete 4 heavy rope singles

FGB Style

Wod:
3 rounds
1:00 at each station count max reps of

Wall ball
Cal row
Bar facing burpees
Heavy rope double unders
Shuttle run

The picture is of our AH college swimmers at a Missouri Invite last month. Pat Macart, Katie Edwards and Sydney Johansen were representing their perspective colleges as well as their club team and swimming very well.

Death by 10m

Wod:
Every minute on the minute run 10m. For example on :00 run 10m. On 1:00 run 20m and so on until you can not go any further.

Good luck!

Fun Friday!

Wod: for time
21-18-15-12-9-6-3
Thrusters db 12,10,8#
Lunges
Sit ups

3 min rest

3 min max rep heavy rope singles

3 min rest

2 sets of 3 min CF Dodgeball

Husky Meet Success

Warm up
3 min jump rope
1 min DU
2 min jump rope
1 min DU
1 min jump rope
1 min DU

WOD:
7 min amrap
10 medball cleans
15 DU

The Arden Hills National Group had a great time in Washington. There were over 75 best times and several swimmers qualified for the NCSA jr meet in Orlando, Florida in March.