For time:

25 Yard swim
25 Ball slams
25 Yard swim
25 Push-ups
25 Yard swim
25 Sit-ups
25 Yard swim
25 Squats
25 Yard swim
25 Pool muscle-ups
25 Yard swim
25 Burpees
25 Yard swim

Post time and thoughts to comments.


Alex Ridder, obviously excited about the snatch.

Today will be the last outdoor swimming WOD of the summer.  If you have not signed up for a class, do so now as there are only a couple of slots left and its free to CFV membersWe will cover basic swimming technique including the pull, shoulder roll, breathing, and kicking.  We will cement these techniques into your brain by running you through various drills that will help improve your swimming.  Afterwards, we'll do a typical CrossFit WOD that will include, you guessed it, a swimming component.  No breaking and entering this time… we promise.


Last week, Dr. Barry Sears, author of The Zone Diet, spoke at a seminar hosted by CrossFit.  Please take the time to watch these two videos, as Dr. Sears discusses the synergistic relationship between the Zone Diet and CrossFit and the effect they have on performance. 

Very early on, we at CrossFit Verve recognized this relationship and attribute our success and the success of our athletes to this terrific combination.  We subscribe to constantly varied, functional movements executed at high intensity and a diet consisting of lean meats, nuts and seeds, vegetables, some fruit, little starch, and no sugar or substitutes.  Our meals are well timed, balanced, and of the highest quality.  Our performance does not suffer because of our fuel and our path to elite level fitness has fewer road blocks.  Sound too hard?  It's not… drop us an email for info.


  1. Jeff McDowell :

    Did a modified workout of today’s WOD, since there is no body of water that I can swim in here, I sub’d the swim with 100M rom @ 1:40 pace or less. And the muscle ups with pull ups. It was a good workout but at the end I realized I prob could of up’d the rowing to at least 250M to make it more cardio.
    15:21 modified

  2. Elizabeth :

    Hey All! Alan and I are going to Water World on Monday for grins. Anyone who would like to go is welcome! Let me know if you want to go so we can all meet up!

  3. Derek :

    The Strongman compettition was a lot of fun. There is a definite learning curve to how to do a lot of that stuff, I did well in events I didn’t think I would, (truck pull) and not as well in events that I thought I would (32kg kettlebell snatch and the 205 log press0 and in the deadlift our starting weight was 395(my pr) and it was easy! I failed at the next atempt at 485 but the first lift made my day! Just want to thank everyone who has helped me out since I started at crossfit. Two months ago I would have never dreamed to be able to do what I did today. Oh and another bonus after the contest everyone was talking about binging on pizza and beer, and I was quite happy to enjoy my Paleo zone meal and not feel like eating crap was a reward. Good times!!

  4. cherie :

    Derek, I am so bummed I didn’t get to go with you. Out here in Montrose getting learned.

  5. Hey! Great WOD today.
    Way to go Derek! You should be really proud! 🙂

  6. Elizabeth :

    So I did a modified version of this WOD today… I loved it!! It’s so much easier to swim than to run! Thanks for incorporating swimming into our WODs!

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