Arden Hills Swimming

Congrats for a great high school champs

Wod:
EMOTM for 7 min
:30 leg flutters
:30 sit ups
*record max total number of sit ups

Great job to the Arden Hills National group swimmers who competed this past weekend at their high school league championships. You guys stepped up in a big way.

Swim/Row

Wod: 30 min for as many meters possible
In teams of two. Alternate 100m swim while teammate rows. Switch when swimmer completes 100m.

Good Luck at High School League Champs

Wod: for time
Pool
21-15-9
Up and outs
10' dive hand touch
50 yard sprint in between sets

Last CF until after HS Sections

Wod:
For max # of sit ups/3 person teams
5 rounds of
2:00 suicides/sit ups/person anchoring feet
1:00 rest

Athlete A will be running a suicide while athlete B is doing sit ups, athlete C is holding athlete B's feet. After athlete A has completed suicide then they will hold athlete C's feet while B is now running.

Helen

Wod for time: "Helen"
3 rounds
400m run
21 kettlebell swings
12 pull ups

Last CF for two weeks

Wod:
3 rounds for max reps
:45 work/:15 rest
Wall ball
Box jump
Bar facing burpees
Double unders
Shuttle run

With the high school swim season coming to an end in two weeks we will be beginning our taper off of dryland. That does not mean we will stop doing core. We will just be lightening up a little.

Frogman

Wod:
5 rounds
1:00 20 line touches/lateral burpees
1:00 rest
*count max burpees

I went down to the third Crossfit Frogman competition that CF inland empire put on at the Santa Ana YMCA. It was a ton of fun an something that is truly out of the box for alot of crossfitters.

Rain Rain Go Away!!

Wod:
3 rounds amrap
3:00 on/ 1:00 rest
4 lap shuttle run
10 db thrusters

The weather is playing tricks on us. Sun, rain, cold, overcast and warm etc.. How about it just not rain until the fall?

Stretch Run

Wod:
"Annie"
50-40-30-20-10
Double unders
Sit ups

There are 4 1/2 weeks until the High School section meet. Not much time to change things but making sure that you are doing things right.

OTC

Wod: for time
50 burpees
50 squat clean/wall ball
50 HRS

Nine Arden Hills national group swimmers headed to Colorado springs to train at the Olympic Training Center. It has been a good experience so far and we are only half way done.