• Friday, February 14, 2014 Crossfit main site WOD: Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max reps of 95 lb. thruster; the second rest period, 95 lb. power snatch; the third rest period, 95 lb. squats. Add all reps to … Read More...

    Apr
    23
    Wednesday, April 23, 2014
    For Time:
    100 Ft Bear crawl
    90 Sit ups
    80 Wallball 20/14
    70 Ft Sled Push 70/50
    60 Tire slams
    50 Box jumps 24/20
    40 Burpees
    30 Knees to elbow
    20 Cleans 135/95
    10 Front Squat 135/95

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2065/

    Apr
    21
    Tuesday April 22,2014
    Skill/Strength: Behind The Head Push Jerk> 10 minutes
    Run 10 Laps> Row 1,200 meters
    3RFT:
    8 Tire jumps
    16 KBS
    32 Double unders

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2063/

    Apr
    17

    Thursday, April 17, 2014

    Partner “Frantastic”
    95/65

    5 min to complete Fran, whatever time you have remaining is your rest.

    THEN

    Another 5 min to complete Fran #2, whatever time you have remaining is your rest.

    THEN

    Another 5 min to complete Fran #3

    One athlete working at a time, all 5 min Fran’s are back to back. If you do not get a Fran finished, record reps then restart for the next Fran. GO HARD!!

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2060/

    Apr
    16

    Wednesday, April 16, 2014

    5 Rounds for time:

    10 T-t-b
    15 Weighted db burpees 30/20
    20 Oh walking lunges rx45 sc25
    25 Mountain climbers
    30 Double unders

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2058/

    Apr
    15
    Tuesday, April 15, 2014
    Strength/Skill: Snatch
    Ett:
    10 min EMOM
    Snatch complex rx135/95 sc95/65

     

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2056/

    Apr
    14

    Monday, April 14, 2014

    21-15-9 for time:

    Deadlift rx: 315/205 sc: 185/155
    Box jump rx: 30/24 sc: 24/20

    Ett: 3 rounds
    20 hollow rockers
    1 min plank

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2054/

    Apr
    11

    Friday, April 11, 2014

    With a partner complete the following:

    “Elizabeth”
    Clean 135 lbs
    Ring Dips
    21-15-9 reps, for time

    “Coe”
    Ten rounds
    95 pound Thruster, 10 reps
    10 Ring push-ups
    For Time

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2052/

    Apr
    10

    Thursday, April 10, 2014

    18 minute AMRAP of:

    10 Wall ball rx:20lbs sc:14lbs
    10 Strict HSPU
    10 Pistols
    10 Strict knees-to-elbows
    10 KB Thrusters rx:20/16 sc:16/12

     

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2050/

    Apr
    09
    Wednesday, April 9, 2014
    Deadlifts
    3,3,2,2,1,1
    3 Rounds for time:
    10 Burpee muscle ups (rx) Burpee pull ups (sc)
    20 KBS rx:32/28 sc:24/20
    30 Jumping Alt lunges

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2047/

    Apr
    08

    Tuesday, April 8, 2014

    For Time:

    3 Rounds

    500m Row/Bike/Run
    10 Power Snatch rx135/95 sc95/65

    3 Rounds

    500m Row/Bike/Run
    10 Clean and Jerks rx135/95 sc95/65

    30 min Cap

     

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2045/