Apr
24

Friday, April 14, 2015

“Cindy”

AMRAP

5 pull ups
10 push ups
15 air squats

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2608/

Apr
23

Thursday, April 23, 2015

Strength
15 min to build to a heavy Snatch

Wod
Complete in any rep scheme in any order for time:

50 thrusters 95/65
50 1 am snatch 50/35
100 double unders
100 mountain climbers

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2602/

Apr
22

Wednesday, April 22, 2015

Deadlift
Build up to weight for the Wod

Wod:
10-1
Deadlifts 245/185 155/135
Burpee Box jumps
T-t-b

*after each round complete 10 cal row

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2600/

Apr
21

Tuesday, April 21, 2015

Skill:
Handstands/walk/push ups

15 min AMRAP

7 Push press 95/135
10 Kbs 28/24
15 weighted ab mat sit ups 25lbs

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2598/

Apr
20

Monday, April 20, 2015

Strength 15 min
Clean

5 rounds for time of:
95-lb. squat cleans, 10 reps
30-second hollow hold
95-lb. squat cleans, 10 reps
60-second hang from pull-up bar

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2596/

Apr
17

April 17, 2015

“DIANE” 21-15-9 (10 min cap)
Deadlifts 225/155
Handstand push-ups
5 minute rest
3km run/row

Apr
16

Thursday April 16,2015

16 minute AMRAP:
50 double Unders
20 burpees
7 back squat 185/135

6 minute EMOM @ 80%:
2 squat clean + 1 jerk

Apr
15

Wednesday April 14, 2015

“Helen” three rounds for time:
Run 400 meters
21 kettle bell swings 1.5/1 pood
12 pull ups

5 rounds of:
30 second L-sit
30 second rest

Apr
14

Tuesday April 14, 2015

Snatch grip deadlift
3,3,3,3

8 minute EMOM a @ 70%:
Snatch grip deadlift
Power snatch
Hang squat snatch
Overhead squat

Apr
13

Monday April 13, 2015

For Time:
30 squat
10 ring push up
10 front squat 225/155
10 ring push up
30 squat
Rest 10 minutes
Three Rounds For Time:
14 push press 95/65
7 knees to elbow