workout of the day
07.16.2023 Swim WOD
5 rounds
10 ball slams
10 DB snatches
10 jumping jacks
10 DB thrusters
150m swim
Meet at West Bush Lake in Bloomington 9am
5 rounds
10 ball slams
10 DB snatches
10 jumping jacks
10 DB thrusters
150m swim
03.26.2023 Swim WOD
14:00 AMRAP
100 swim or 50 swim
5 deck outs
10 reverse lunges
12 single arm DB push press
Meet at 6545 Flying Cloud Drive, Eden Prairie
14:00 AMRAP
100 swim or 50 swim
5 deck outs
10 reverse lunges
12 single arm DB push press
09.25.2022 Swim WOD
5 rounds for time
12 DB sumo deadlifts
8 DB hang power cleans
6 DB front squats
100 yd. swim
5 rounds for time
12 DB sumo deadlifts
8 DB hang power cleans
6 DB front squats
100 yd. swim
07.10.2022 Beach WOD
Meet at Bush Lake in Bloomington at 9:30am
We will start on the main beach.
4 rounds
2:00 AMRAP
6 burpee plate to overhead
9 plate squats
then swim 150-200m
Rest to regroup and then start the next 2:00
04.10.2022
For Time
200-150-100-50 yards swim
4-8-12-16 reps
MB hang squat cleans
MB sit up and throw to wall
CrossFit Swim WOD- Meet at 6545 Flying Cloud DR
4 rounds for time
100 yards swim
10 each side MB throws
50 swim
15 wall balls
rest 1:00
10.17.2021 Swim WOD
Meet at 6545 Flying Cloud Drive in Eden Prairie
9:15am we start with our dryland warm up
18:00 AMRAP
Turkish sit ups x 6 each side
goblet squats x 5
devil's press x 4 each side
reverse lunges x 3 each side
20 second bent knee hollow hold
100yd swim