The WaterWOD’s are great! I used to be intimidated by the water, but now I look forward to the workouts, and improving my swimming technique.” Andy Harris

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May 2014

January 25th, 2015

WaterWOD for May 2014

For Time:

In teams Of Two Complete Four Rounds:

Under Water Swim Carrying a 20lb. Weighted Slam-Ball (or brick, etc.)
50 Squats with Slam-Ball
25 Push-ups

Note: Each partner must complete four rounds for a total of 8 rounds as a team.




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April 2014

April 24th, 2014


The WaterWOD website is back and better than ever! Our WaterWOD workouts are now posted monthly. These workouts are followed at CrossFit Amundson during their Tuesday EPIC Outdoor Workout, and usually take place at either Simpkins Family Swim Center of Capitola Main Beach.

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July 23, – July 29, 2012

July 22nd, 2012

120723 – 120729

Three “sprint rounds” of:

Underwater swim 25 meters
25 Thrusters (75lb. / 45lb.)

Notes: Rest exactly three minutes between rounds. A “sprint round” is a maximum exertion effort. Do your best to swim the entire 25 meters underwater. If you must surface, come straight up, take a breath, go straight down and continue underwater. No forward progress above water.


There is nothing stronger in the world than gentleness.”  – Han Suyin


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July 16, – July 22, 2012

July 22nd, 2012

120716 – 120722

AMRAP (As Many Rounds As Possible) in 20:00 of:

Swim 50 meters
25 Push-ups
25 Squats
25 Double-Unders


“Just because a man lacks the use of his eyes does not mean he lacks vision.” – Stevie Wonder



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July 9 – July 15, 2012

July 22nd, 2012

120709 – 120715

This week we are going to work on our freestyle sprint.

7 Rounds of 100 meter sprint.

Notes: Swim your first 100 meter effort at maximum capacity. Give it everything you have. Rest exactly two minutes and repeat. Your goal is to remain within ten seconds of your first effort.


I am still learning” – Michelangelo’s motto.


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July 2 – July 8, 2012

July 1st, 2012

120702 – 120708

Complete five rounds for time of:
Underwater Swim 25 meters
50 Squats

This WOD is tough! On 120401, Greg Amundson teamed up with Chris Michelmore and CrossFit Moxie in San Jose, CA., to complete this WOD for a CrossFit workout demonstration. This is one of the most physically and mentally challenging WOD’s that Greg had ever completed. Make sure you have a “safety” during this WOD for the underwater swims.

Greg Amundson with Peter, Commander of Norway’s Force Protection Unit.


Underwater Swim WOD with Greg Amundson and Chris Michelmore [video]


Read the Power of Personal Psychology by Stephanie Vincent today. After reading, consider the following questions:

1. What is your body language saying during the day?
2. How can you best ensure your personal phychology is communitaning a message to your mind of courage, strength and personal belief?


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June 25 – July 1, 2012

June 30th, 2012

120625 – 120701

Today we are going to put a swimming twist on a classic CrossFit workout.

Swim 200 meters
30 Kettlebell swings (24k / 16k)
30 Pull-ups


“In athletics, success is a product of many different factors, not many different supplements.”
Jamie LaBelle



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June 18 – June 24, 2012

June 22nd, 2012

120618 – 120624

5 Rounds for Time of:

Swim 100 meters
25 x Dumbbell push-press 25lb.

Rest ten minutes, then:

Freestyle swim continually for fifteen minutes. Make this active recovery. Practice a long and smooth glide through the water. If you know how to complete a flip-turn, do it. If not, learn!

Yoga before the WaterWOD on Seacliff State Beach, Aptos, CA.


“HIT (High Intensity Training) is anything that makes one muscularly larger and stronger due to very hard, focused work on a limited number of exercises, using a limited number of sets, with a controlled and relatively limited training frequency.” – Dr. Ken E. Leistner




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June 10 – June 17, 2012

June 10th, 2012

120610 – 120617

Swim 1000 Meters for Time.

Rest 5:00 and stretch, then

Three Rounds of:
25 x 25lb. Dumbbell Thrusters
50 Meter Swim

We love Manly Beach, Australia.


Do you think being vulnerable is a sign of weakness? Most people do. For an awesome paradigm shift, watch the video by Brene’ Brown called “The Power of Vulnerability.



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June 3 – June 9, 2012

June 6th, 2012

120602 – 120609

This week on the WaterWOD we are going to do a traditional swimming workout with a bit of a twist.

Complete seven rounds of: Freestyle sprint 25 meters x 25 meter underwater swim. For the underwater swim, if you must surface, come straight up, compose yourself, then go straight  back down and continue underwater. This means there is NO forward progress allowed while your head is out of the water.

Rest exactly one minute between rounds. Record the total time each round takes for completion.


“All progress has resulted from people who took unpopular positions.”– Adlai E. Stevenson


How to swim freestyle faster [video]


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