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"Hello Mr. Amundson. My original background is in martial arts, teaching Taekwondo and Kickboxing. Since I've discovered CrossFit I've never been in better shape in my life. I've never felt better, never been faster, never lifted more, or more importantly to me, never been mentally stronger than I am now. When I began training, simply attempting the WODs was satisfying enough at first. Then setting goals helped keep me motivated (double body weight deadlift, improved Fran, linking muscle-ups). But now I'm consistently motivated to just be a better me thanks to your mental reworkings! I recently watched your lecture on leadership and mental workouts at the CrossFit One facility at Reebok HQ and it was the most eye opening, light bulb moment I've had in CrossFit to date. Equal to any PR! I've literally set free my anxiety over certain WODs or techniques. Your energy and enthusiasm is palpable through the screen and your examples and metaphors are inspiring! I hope you're breathing fire for years more and someday I can thank you in person."

— James Walsh

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WaterWOD

WaterWOD at the 2011 CrossFit Games

A former NCAA Water Polo player at the University of California Santa Cruz and passionate about swimming, Greg Amundson created the WaterWOD to increase an Athlete’s ability to thrive in an aquatic environment.

WaterWOD workouts are divided into three categories:

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 Sw
  • Swim, 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 seasonal and operate between May and September. 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

We encourage CrossFit Affiliate gyms to host the weekly WaterWOD at their Affiliate or a nearby pool, lake or beach. 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! WHEN: Seasonal – Check back soon! WHERE: Pool WOD’s at Simpkins Family Swim Center. Open Water swims at Capitola Beach. WaterWODWaterWOD at the Simpkins Family Swim Center

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