Jan
    27

    Wednesday, January 27, 2015

    Build to a heavy Clean Complex of:
    Power + Hang Power + Hang Squat

    Ft:
    21-15-9
    SDHP 95/135 – 65/95
    HSPU

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.*

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/3002/

    Jan
    26

    Tuesday, January 26, 2016

    Back Squat
    3-3-3-3-3

    With a partner
    4 Rds FT
    20 Wall ball overs
    500m row
    20 Kbs
    20 weighted sit ups

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.*

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/3000/

    Jan
    25

    Monday, January 25, 2016

    2 Power snatch every 30 sec for 4 min. AHAP

    Ft:
    20 Snatches, 115/80 – 95/65
    4 Rope Climbs (first 2 legless, then 2 regular)
    10 Snatches, 115/80 – 95/65
    2 Rope Climbs (legless + regular)

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.*

    6:30 Olympic Lifting Class

    Build to a heavy Clean & jerk

    8 Min Emom
    1 power clean + 1 squat clean + 1 jerk

    3 Rounds
    20 Hollow Rockers
    20 Superman

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2998/

    Jan
    13

    Wednesday, January 13, 2016

    15 min climb to a heavy
    4 rep tng Power clean

    Wod:
    3 rounds of 3 min on 3 min off

    3-6-9-12-15-18….
    Thrusters
    TTB

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.*

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2995/

    Jan
    12

    Tuesday, January 12, 2016

    Skill:
    Handstands/HSW

    Emom 8 min
    Odd 30f HSW
    Even Matrix push-ups

    Midline:
3 Super Sets of:
20 Weighted abmat Situps with feet anchored (heavy)
30 Back extensions (arms out straight

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.*

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2993/

    Jan
    11

    Monday, January 11, 2016

    Strength:
    Back Squat
    5-5-5-5-5

    Wod: Open wod 13.3
    150 Wall Balls 20/14
    90 Double Unders
    30 MU
    AMRAP 12 min

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.*

    -6:30 Olympic Lifting Class-

    Strict Press + Push Press + Jerk

    OHS
    5×2

    5 Mins Max Situps

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2990/

    Dec
    30

    Wednesday, December 29, 2015

    Wod:
    10 min AMRAP

    12 box jumps 24/20
    15 wall ball 20/14
    18 kbs 24/20kg

    Mid-line work:
    21-18-15-12-9-6
    L-sit hold
    Back extension (3 sec hold each rep)

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.*

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2988/

    Dec
    29

    4 & 5:30 class cancelled today

    Due to Shanna becoming extremely ill over the holidays, we’ve had to cancel tonight’s classes at 4 & 5:30. As a replacement you can shovel at home! lol

    Sorry for the inconvenience.

    Dec
    29

    Tuesday, December 28, 2015
    Strength
    3×2 Clean Pull
    3×1 Clean Pull

    Wod:
    For time:
    30 Deadlift 135/95
    30 Clean and Jerks 135/95
    30 Thrusters 135/95

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.*

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2983/

    Dec
    28

    Monday, December 27, 2015
    Skill:
    Snatch

    Wod:
    2 rounds Ft
    30 ohs 135/95 sc:115/75
    30 ttb
    10 squat snatch 135/95 sc:115/75
    10 bar muscle ups sc: C2B

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.*

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2981/