Author Archive

May 2014

January 25th, 2015 Comments off

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 Comments off


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 Comments off

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 Comments off

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 Comments off

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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