Feb
27

Friday, February 27, 2014

14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 power snatches 75/55

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2524/

Feb
25

Wednesday, February 25, 2015

Strength: Deadlift

EMOM
1×50%
1×60%
1×70%
1×80%
E2mom
1×85%
1×90%
1×95%
1×100%

Wod:

7 Rounds for Max Reps
30 Seconds Max Reps Ohs 95/65
1 Min Rest

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2522/

Feb
24

Tuesday, February 24, 2015

7 min AMRAP
Burpees to a 6 inch reach

4 min break

7 min AMRAP
10 box jumps 24/20
10 TTB
10 kbs 28/24

Then

3 rounds
1 min weighted planks 25lbs

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2520/

Feb
23

Monday, February 23, 2015

Strength:
Build to a heavy
Power clean/hang squat clean/squat clean
Then
5 min Emom of the complex

Wod:
“Death by Thrusters”

115/75

Min 1 do 1 Thruster

Min 2 do 2 Thrusters

Min 3 do 3 Thrusters…..

Until failure

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2517/

Feb
20

Friday, February 20, 2015
“Filthy Fifty”

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2515/

Feb
19

Thursday, February 19, 2015

Two rounds for time:

10 front squat 185/135
10 Burpee muscle up
Rest your work time
4 minutes of one legged squats

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2512/

Feb
18

Wednesday, February 18, 2015
7 rounds for time:
15 double unders
12 overhead walking lunge (45/25)
9 handstand push ups

Rest 5 minutes

75 power snatches for time 75/55

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2510/

Feb
17

Tuesday, February 17, 2015

Back Squat
10,10,10,10,10

7 minute AMRAP:
Kettlebell swings 32/24kg
Chest to bar pull ups
Starting with 3 reps each and increase by 3 each round.

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2508/

Feb
13

Friday, February 13, 2015

Partner up!!
Rx: groups run both 1 mile runs, split the reps with one athlete working at a time.
Sc: groups split everything one athlete working at a time
Note: if you have a weighted vest throw it on!!

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2505/

Feb
12

Thursday, February 12, 2015

Strength
Build to a heavy 2 rep
OHS

EMOM 8 min
Rx135/95 sc95/65
3 Thrusters
3 Front Squat
3 Jerk

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2503/