07.05.2020 Swim WOD

Lake Harriet South Beach

4 Rounds for Time

3 sets of

4 DB thrusters

4 DB hang clean & jerk

4 DB deadlifts

then swim 100 yards

06.28.2020 Swim WOD

Hero WOD Tully

• 4 Rounds For Time

• 200 meter Swim

• 23 Dumbbell Squat Cleans (2 x 40/30 lb)

Meet at Lake Harriet South Beach

9:15am all levels are welcome

Bring dumbbells if you have them

U.S. Army Sergeant First Class Michael J. Tully, 33, of Falls Creek, PA, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, WA, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.

He is survived by his son Slade.

The "Tully" Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, August 23, 2012 (120823).

12.08.19 Swim WOD

Every 2:00 for 10 sets

50 swim

8 DB hang clean and jerk

10 DB single side rows

30 Single DB overhead flutter kicks

11.10.19 Swim WOD

200 yd swim
20 single arm KB thrusters
20 burpees
200 yd swim
20 burpees
20 single arm KB thrusters
200 yd swim

10.13.19 Swim WOD

Warm Up

run in dryland room

death march

perfect stretch walk

then....

push up shoulder taps x 10

standing pass through with PVC x 10

sumo inchworms x 10

yoga push ups x 10

Movements

DB or KB

1 arm high pulls

1 arm OH carry

Sumo deadlifts

Drop back lunges

WOD

17:00 AMRAP

10 sumo DL with KB or DB

10 drop back lunges off a kickboard

25 yds. single arm OH carry/side

100yds (or 50) swim

09.22.19 Swim WOD

Address:  6545 Flying Cloud Drive  Eden Prairie

Warm up in the dryland room

Teach the clean & jerk movement with DBs

mini-wod: tabata banded glute bridges

Pool warm up

teach freestyle drills

WOD

20-16-12-8-4

DB hang clean & jerk- single side

50/100 yard swim depending on your swimming level- after each set of C&J

08.18.19 Beach WOD

18:00 AMRAP- everything with a 10 or 15# plate


3,6,9,12... keep adding 3 reps until time expires

Turkish sit ups
Halos- each direction
Mtn. Climbers- each side
Squat + press out
Swim