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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January 25th, 2015 Leave a comment Go to comments

Created by Greg Amundson the WaterWOD is a weekly workout designed to increase an Athletes ability to thrive in an aquatic environment.

WaterWOD workouts are divided into three categories: GregMayaUnderWater

1. Purely swimming workouts – Examples include:

  • 7 Rounds of 100 Meter Swim on 1:00 Rest
  • Freestyle Swim 1000 Meters for Time

2. Workouts combining dryland exercises with traditional aquatic sports – Examples include:

  • 3 Rounds for Time of 50 Meter Seim, 15 x 185lb. Deadlift, 30 Double-Unders
  • As Many Rounds as Possible in 15:00 of 100 Meter Swim x 25 Burpees

3. Workouts involving traditional aquatic sports – Examples include:

  • Open water kayak 1 mile for time
  • Stand-up paddleboard 1 mile for time

WaterWOD workouts are posted every Sunday at 5:00 PM PST and are intended to be completed by the following Sunday. Some workouts are meant to be “active rest” with an emphasis on learning and playing new water based sports or practicing specific water sport techniques. For example, an “active rest” workout may include:

  • Spend two hours surfing your favorite break
  • Spend 45 minutes practicing your backstroke and freestyle flip-turn technique

Between the months of April and September, CrossFit Amundson in Santa Cruz, CA., hosts the WaterWOD on Tuesday’s at Seacliff State Beach, the University of California Santa Cruz, Simpkins Swim Center in Live Oak, and Pleasure Point. We encourage gyms around the Country to host the weekly WaterWOD at nearby pool, lake or beach. Please always use water safety and ensure a Lifeguard is present at all times during the WOD.

We hope you enjoy the WaterWOD workouts. To ensure you gain the full benefit of the WaterWOD, follow these three simple rules:

  1. Train Hard
  2. Get Wet
  3. Have Fun

See you in the water!

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