workout of the day
10.29.2023 Swim WOD
16:00 EMOM
min 1- 50 swim + deck out
min 2- 8 goblet squats + 5 sit ups
min 3- 10 second wall kick + swim to mid pool and back + deck out
min 4- 6 renegade rows - row right, row left, push up
16:00 EMOM
min 1- 50 swim + deck out
min 2- 8 goblet squats + 5 sit ups
min 3- 10 second wall kick + swim to mid pool and back + deck out
min 4- 6 renegade rows - row right, row left, push up
08.13.2023 Beach WOD
Meet at Bush Lake main beach in Bloomington at 9am today!
swim 150m
20 DB deadlifts
20 DB walking lunges
20 DB push press
swim 150m
16 of each movement
swim 150m
12 of each movement
swim 150m
8 of each movement
Meet at Bush Lake main beach in Bloomington at 9am today!
swim 150m
20 DB deadlifts
20 DB walking lunges
20 DB push press
swim 150m
16 of each movement
swim 150m
12 of each movement
swim 150m
8 of each movement
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
12.05.2021 Swim WOD
18:00 AMRAP
30 Alternating DB snatch
50 yard swim
20 single DB thrusters
100 yard swim
10 each side DB curls
150 yard swim
Meet at 9:15am at 6545 Flying Cloud DR, Eden Prairie
Swim Chipper
18:00 AMRAP
30 Alternating DB snatch
50 yard swim
20 single DB thrusters
100 yard swim
10 each side DB curls
150 yard swim