Swim/Swimming

54 WODS were found

Saturday 010818

Saturday 010818

On the rower how long can you keep your average 500-meter pace at 2:00 or below?

Notes:
1) Turn the rower on and scroll until average 500-meter pace is showing in bottom window.
2) Take a minute or so to drive the average under 2:00 and stay down there as long as you can.
3) Note the time at which you show 2:01 or higher.
4) Twenty minutes is good. Thirty is great.
5) If you absolutely can't get your hands on a C2 Rower, run, bike, or swim for 20 hard minutes.
6) If you fail in less than 8 minutes do two attempts.

Wod Type: Main Site Daily WODs

Movements: Run/Running Swim/Swimming

Run/Running Wods Swim/Swimming Wods

Competitions:

Source: www.crossfit.com

Thursday 010405

Thursday 010405

Most of you are a little beat up by now. Let's work a little triathlon CrossFit style, short and hard.

Bike 3 miles
Swim 500 meters
Run 1000 meters

The challenge will be to set up the transitions to minimize the transition time.
Share with us your total time for all three legs and your transition strategy.
We’re leaving the order of events to your discretion!!

If the triathlon community competed at these distances or shorter, the triathlete
would be a much better athlete!

And finally, for our athletes, today represents a day of active rest. Some rest, huh?

Wod Type: Main Site Daily WODs

Movements: Run/Running Swim/Swimming

Run/Running Wods Swim/Swimming Wods

Competitions:

Source: www.crossfit.com

Thursday 010329

Thursday 010329

On Monday we worked gymnastics/calisthenic movements, on Tuesday we worked
metabolic conditioning with a short, middle, and long distance effort, Wednesday we
worked through some of the classics of weightlifting and weight training. Today we
are taking a day of active rest. If you’ve performed to expectation you’ll welcome the
break. If you know our methods, you'll make an intelligent inference about tomorrow (hint).

The idea here is to engage in some sport or activity at intensity above recreational while
being below our regular training intensity. Don't count your primary sport! This is a
cross-training opportunity. Step outside your normal bounds. Below are some suggestions.

Bicycle Hill Climb
Hoops! (Basketball)
Swimming
Mountain Hike
Rollerblade
Surf Paddle
Handball or racquetball
Tennis

Wod Type: Main Site Daily WODs

Movements: Deadlift Swim/Swimming

Deadlift Wods Swim/Swimming Wods

Competitions:

Source: www.crossfit.com

Monday 010319

Monday 010319

Back Squat for five sets each at ten reps:
1st Super-slow, 20 seconds round trip
2nd Bottom-to-bottom (rest at bottom, no stop at top)
3rd Ten second pause at bottom of each rep
4th Eyes closed (better use spotter or you'll die)
5th Ease down, EXPLODE-UP!!!
Swim a mile. This is about 30 lengths of a 50-meter pool

Wod Type: Main Site Daily WODs

Movements: Back Squat Swim/Swimming

Back Squat Wods Swim/Swimming Wods

Competitions:

Source: www.crossfit.com

Saturday 010310

Saturday 010310

Today we are swimming. This is a breathing exercise designed to improve

anaerobic performance. We’re taking a bit of a break. Get ready for Monday!!

Swim the entire length of an Olympic Pool underwater.

When able, return surfacing once at about the middle of the pool.

Again, as soon as able cross. This time surfacing only twice, once at

about 1/3 across and again at 2/3 across.

Repeat this pattern 4 times for a total of 5 times or fifteen lengths.

Record your total time to complete the exercise.

Done right, this has much of the feel of drowning. Good luck!

Rankings based on total time to completion. Rest after each pass only as long

as needed to complete the next pass. If you should have to surface more than

the pass requires, rest andrepeat the effort.

Wod Type: Main Site Daily WODs

Movements: Deadlift Swim/Swimming

Deadlift Wods Swim/Swimming Wods

Competitions:

Source: www.crossfit.com

Wednesday 010228

Wednesday 010228

Swim leisurely for thirty minutes. Make this relaxing. If you're not a strong swimmer
this may be more difficult. In that case, you need the exposure.

If you are tempted to do more, either you've been loafing or you're just tuning in.
This is a much-needed break for the athletes in synch with the program.

Wod Type: Main Site Daily WODs

Movements: Swim/Swimming

Swim/Swimming Wods

Competitions:

Source: www.crossfit.com

Thursday 010222

Thursday 010222

You deserve a break today!! IT'S AEROBIC DAY!

Today's workout is a long (1/2 hour +), slow (low intensity),
recreational (keep it fun) effort. Bike, Run, Swim, or Row.
This is an active rest for any accomplished athlete. If you'd itch for
some additional work, do some ab work. Otherwise, take it easy.

Wod Type: Main Site Daily WODs

Movements: Run/Running Swim/Swimming

Run/Running Wods Swim/Swimming Wods

Competitions:

Source: www.crossfit.com

Saturday 010217

Saturday 010217

Rope climb and do push-ups non-stop for 30 minutes.
The objective here is to climb and push until you can do neither.
Thoroughly exhaust both functions within 30 minutes.
Report the details of the experience both today and the effects tomorrow.

Count the number of trips up the rope (the CrossFit rope is a 13' "shorty")
and the number of push-ups within the half hour. Remember the CrossFit
push-up is a very rigid body, deep, controlled movement.
No cheating on the push-up!!

Find a swimming hole/pool and pound out 15 fast laps!!

Wod Type: Main Site Daily WODs

Movements: Push-Up Rope Climb Swim/Swimming

Push-Up Wods Rope Climb Wods Swim/Swimming Wods

Competitions:

Source: www.crossfit.com