May
26

Tuesday May 26, 2015

Two Rounds for time:
Run 400 meters
26 hand release push ups
Run 400 meters
26 walking lunge
Run 400 meters
26 double Unders
Run 400 meters
26 sit up
Run 400 meters
26 wallball 20/14

May
25

Monday May 25, 2015

Memorial Day Hero WOD “Jack”
Complete as many rounds as possible in 20 minutes of:
115/85 push press, 10 reps
10 kettle bell swings 24/16kg
10 box jump 24/20

May
20

Wednesday, May 20, 2015

Wod for time:
50 Wall Balls, 20/14
200 Meter Run
15 Clean an Jerk, 135/95
400 Meter Run
15 Clean and Jerk, 135/95
200 Meter Run
50 Wall Balls, 20/14

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2651/

May
19

Tuesday, May 19, 2015

Snatch:
5 sets of the following complex:

Pocket High Pull + Hang High Pull + Hang Squat Snatch

Wod:
AMRAP 3min
6 Ohs 155/105
6 Burpees over Bar

1 min rest

AMRAP 3 min double under

1 min rest

AMRAP 3min
6 FS 155/105
6 Burpees over Bar

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2648/

May
14

Thursday May 14,2015

6 minute EMOM: 2 strict press
Rest 4 minutes
12 minute amrap:
30 wallball
20 sit up
10 burpee box jump

May
13

Wednesday May 13, 2015

3 rounds: max pull ups/c2b/bar muscle up/ muscle up

“Amanda” 9-7-5 for time
Muscle up
Snatch 135/95

May
12

Tuesday May 12, 2015

20 minutes to build to a heavy
Power clean
Hang squat clean
Front squat

4 minutes max distance
Sled push-pull 25 feet 60/30

May
11

Monday May 11, 2015

Five rounds for time:
15 kettle bell swings 32/24kg
15 deficit push ups
Run 400 meters

May
08

Friday, May 8, 2015

Wod #1
3 rounds 55/75

1 min AMRAP front squat
Rest 30 sec
1 min AMRAP snatch
Rest 30 sec
1 min AMRAP OHS
Rest 30 sec
1 min AMRAP TTB

Wod #2

Bear Race

Bear crawl (from the door to the furthest fence past/over the track, once you touch the fence stand up and sprint back)

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2634/

May
07

Thursday, May 7, 2015

Build to a heavy double
Jerk

For time:
5 laps
50 sit ups
5 ground to shoulder atlas stone

4 laps
40 sit ups
4 G2S atlas stone

3 laps
30 sit ups
3 G2S atlas stone

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2631/