Oct
    23

    Friday, October 24, 2014

    For time:
    30 box jump 30″
    30 c2b Pull up
    30 KBS 2 pood
    30 walking lunge 95pound barbell
    30 knees to elbow
    30 push press
    30 back extension
    30 Wallball 20@11ft
    30 Burpees
    60 double unders

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2318/

    Oct
    23

    Thursday, October 23, 2014

    “Grace”

    30 clean and jerks 135/95

    For time

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2316/

    Oct
    22

    Wednesday, October 22, 2014

    Front Squat
    3,3,3,3,3,3

    12 Minute EMOM:
    5 thruster 135/95 sc:65
    5 strict pull up

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2313/

    Oct
    21

    Tuesday, October 21,2014

    Skill/strength: snatch grip Deadlift
    5,5,4,4,3,3,2,2

    3 rounds minute Max’s:
    Kip
    Handstand walk
    Air squat
    Double unders

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2311/

    Oct
    20

    Monday, October 20, 2014

    10 min of:

    10 burpee box jumps 20′

    10 squat cleans 155

     

    For time 150 hollow rockers Emom 10 supermans

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2308/

    Oct
    17

    Friday, October 17, 2018

    “Nate”

    2 Muscle-ups
    4 Handstand Push-ups
    8 2-Pood Kettlebell swings

    As many rounds as possible in 20 minutes

    Oct
    16

    Thursday, October 16, 2014

    Thursday, October 16, 2014

    20 min to build to a max OHS

    Then

    6 min EMOM
    1 squat snatch/1 OHS

    Then

    6 min Amrap
    21-15-9
    Box jumps 30
    Wall balls

    Oct
    15

    Wednesday, October 15, 2014

    Wednesday, October 15, 2014

    Deadlift
    8-6-4-4-3-3

    WOD:
    10-1
    Double unders
    Deadlift 155/185
    Sit up
    Pull up

    Oct
    14

    CrossFit morning

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/2295/

    Oct
    14

    Tuesday, October 14, 2014

    Tuesday, October 14, 2014

    Build to a heavy Clean complex of:
    Power clean / hang squat clean /jerk

    Wod: 3 rounds
    3 min run max distance (around the track)
    1 min Amrap burpee
    1 min break