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