Wednesday 112206


For time:

150 Wallball shots, 20# (14#)

Post time to comments. 

Chris pulling high and outside.

HOT FUN IN THE SUMMER TIME.  It's that time for swimming WOD's, yay…

Swimming Workshop and Workout
Hosted by CrossFit Verve at Berkley Pool 
5031 W. 46th Ave.

July 3rd & 10th, August 6th
Cost: $10 

This workshop is designed to improve your basic swimming technique through a series of skills and drills.  Our goal is to provide you with a skill set to build upon in future swimming WOD's by discussing the basics of the freestyle stroke, including body roll and recovery, breathing techniques, and the flutter kick.  Classes will be held at 8am, 9am and 10am and will run around an hour including a CrossFit swimming-based WOD.  Cost is $10 per member and class size will be limited each session. 


If you are unable to swim, are afraid of the water, or have not swam in years, we'd be glad to work with you during a one-on-one personal training session – but unfortunately, this event is not the time.  For this class, we assume that you are able to swim 25 yards (one lap) without stopping.  All aboard?

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Our next FREE Nutrition Workshop will be held Wednesday June 29th at 7:30pm.  All are welcome and encouraged to come.  You'll be armed with new information that will increase your work capacity across broad time and modal domains (i.e. fitness). Come on in and bring a friend!


  1. Matt :

    Uh, yep… I’m excited. Always love a good metcon in the sun.

  2. Dan Y. :

    I got a sub six minute time on this wod once. Matt Chan immediately followed up and got a sub 5. True story.

  3. Bummer. I work on Sundays so I can’t go to this swim WOD. Any possibility of scheduling some on Saturdays?

  4. Joylyn :

    @Cat–the August 6th date is a Saturday, so hopefully we’ll see you there! Only Sundays were available till then due to swim meets.

  5. James (O.G.) :

    @Dan: You came within a minute of a Matt Chan time? Wow.
    True story: I put up a sub 7 time on this WOD once. Today I’m going to try it one-handed.

  6. Adam :

    I finished this WOD once… a long time ago!

  7. bill :

    Awesome, im a “good swimmer” when it comes to not drowning in the ocean and stuff, but suck at passing myself and breathing correctly in any distance. Ill be there for the sat one, and 150wall balls is no bueno.

  8. Flip :

    9:27 RX’d

  9. Love this! I would so much rather do these exercises than be stuck in the gym. Thanks for these WODs!

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