• Tuesday, June 10, 2014 5 rounds of the following complex Power snatch Hang squat snatch Squat snatch Ett: for time 3 laps 10 tire flips 3 laps 10 bar mu sc 10 PU 3 laps 6 lengths monkey bar sc 4 3 laps 2 lengths middle of track reverse bear crawl … Read More...

    Jul
    30

     

    Thursday, July 31, 2014

    21-15-9

    Comp:155/115
    Rx:115/85
    Sc:85/65

    For Time:
    8 Deadlift
    7 Clean
    6 Snatch
    8 Pull up
    7 Chest to bar pull up
    6 Bar muscle up

    6 Deadlift
    5 Clean
    4 Snatch
    6 Pull up
    5 Chest to bar pull up
    4 bar muscle up

    4 Deadlift
    3 Clean
    2 Snatch
    4 Pull up
    3 Chest to bar pull up
    2 Bar muscle up

     

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2216/

    Jul
    30

    Wednesday, July 30, 2014
    Back Squat
    2,2,2,2,2,2,2

    10 EMOM: 95/65/45
    Odd: 10 front rack reverse lunge
    Even: 10 hip lift

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2214/

    Jul
    28

     

    Tuesday, July 29, 2014
    10 minutes max: Skill; Comp: muscle up Rx: chest to bar Sc: pull up

    For Time:
    30 thruster, 95/65/45
    20 sit up
    Run 400 meters
    20 thruster, 115/95/65
    30 sit up
    Run 400 meters
    10 thruster, 135/115/95
    40 sit up
    Run 400 meters

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2212/

    Jul
    27

    Monday, July 28, 2014
    Strength/skill: find Max Load Clean & Jerk

    Comp:185/135 Rx:135/95 Sc
    20 minute AMRAP:
    Hang power clean, 3 rep
    Strict ring dip, 6 rep
    Box jump 30/24″, 9 rep
    27 double unders

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2210/

    Jul
    25

    Friday, July 25, 2014

    PARTNER UP!!!

    For time (one athlete working at a time):

    Isabel
    Snatch 135/95
    30 reps

    Karen
    Wall-ball 150 shots

    100 burpees

    :D :D :D

     

     

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2208/

    Jul
    24

    Thursday, July 24, 2014

    Push press

    3-3-2-2-1-1

    3 Rounds For Time Of:

    75 double unders
    50-ft. Handstand Walk/Handstand (coach will tell you how long)
    Run 2 laps

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2206/

    Jul
    23

    Wednesday, July 23, 2014

    For time

    21-15-9
    Deadlift Comp:315/205 Rx:185/155 Sc:155/115
    Box jump 30/24

    Rest

    TABATA
    Burpee over bar

    Short rest then

    TABATA
    Hollow rockers
    (10 sec rest will be sit ups)

     

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2203/

    Jul
    22

    Tuesday, July 22, 2014

    Floor press
    5-5-5-3-3

    For Time:

    10, 9, 8, 7, 6, 5, 4, 3, 2, 1

    Thruster Comp:135/95 Rx 95/65
    Chest to Bar Pull Up

     

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2201/

    Jul
    20

    Monday, July 21, 2014

    Work upto a heavy complex of:
    1 Squat clean
    2 Front squats

    Ett:
    3 rounds

    20 med ball cleans rx20/sc14
    1 lap med ball carry run rx20/sc14
    7 deficit HSPU / sc 14 HSPU
    1 lap med ball carry run rx20/sc14

     

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2199/

    Jul
    17

    Friday, July 18, 2014

    30 minutes to complete Kelly:

    Run 400 meters
    30 box jumps 24/20
    30 Wallball 20/14

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2197/