CrossFit Arden Hills Swimming

Last Chance

Wod: for time
50-40-30-20-10 squats and double unders
25-20-15-10-5 box jumps

Next week is the last chance to qualify for the 2012 Olympic Trials at a Grand Prix meet.

Is it in the Cards?

Wod: 15 min
Crossfit Cards:
Heart=sit ups
Spades=squats
Diamonds=box jumps
Clubs=push ups
Aces=burpees
Joker= 400m row

Get as many points as possible by completing each exercise & reps counting as 1 point.

May 21 make up wod

Wod:
In teams of 2 complete the following:
Run 300m relay style
300 double unders
250 sit ups
200 lunges
150 push ups
100 box jumps
50 squats
Run 300m relay style

Run Your Abs Off

Wod: 300 test
EMOTM until 300 sit ups are complete
-suicide run + sit ups in balance of time with each minute.
-score is the time completed

Thrusting and Swinging

Partner wod: 12 min alternating every 30 sec with

-thrusters
-double unders

May 14 Back At It

Partner Wod: 7-5-3 min with 60 sec rest in between each work set

Partner one: 300 m medball run
Partner two: burpee/ double box jump 12"-18"

CF Games Regional Wod Scaled

For time:
20# db squat, 50 reps
40 Pull-ups
20# db Shoulder-to-overhead, 30 reps
20# db Front squat, 50 reps
40 Pull-ups
20# dbShoulder-to-overhead, 30 reps
15 or 33# barbell Overhead squat, 50 reps
40 Pull-ups
15-33# barbell Shoulder-to-overhead, 30 reps

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