Jul
03

Friday, July 3, 2015
Partner Wod:
Both athletes working at the same time to accumulate as many reps possible and for the fastest time completed of:

1 min for Max Snatch 95/65
200m Weighted Run 20/14
2 mins for Max Box Jump
200m Weighted Run 20/14
3 mins for Max Pull Ups
200m Weighted Run 20/14
2 mins for KBS
200m Weighted Run 20/14
1 min for Max Burpee Plate Jumps
200m Weighted Run 20/14

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2717/

Jul
02

Thursday, July 2, 2015

Strength:
8 rounds to climb to a heavy complex of:
Squat Clean/Jerk/Front Squat

Wod FT:
150-120-90-60-30 Double Unders
50-40-30-20-10 L-sit ups

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2715/

Jun
30

Tuesday, June 30, 2015

Strength
EMOMx7:
Min 1: 7 Back Squats, 1 Burpee
Min 2: 6 Back Squats, 2 Burpee
Min 3: 5 Back Squats, 3 Burpee
Min 4: 4 Back Squats, 4 Burpee
Min 5: 3 Back Squats, 5 Burpee
Min 6: 2 Back Squats, 6 Burpee
Min 7: 1 Back Squats, 7 Burpee
155/115 135/95 from the ground

Wod:
“Karen”
FT

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2713/

Jun
29

Monday, June 29, 2015

3 rnds NFT
8 Cuban Press db/plates
3 Rope Climbs
30sec L-sit

WOD:
“JT meets Isabelle”
21-15-9 of:
HSPU
Ring Dips
Push ups
10 Snatches at 135/95 after each round

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2711/

Jun
26

Friday June 25,2015

Partner up!
For time :
Swim 10 lengths 35lb/24lb
50 kb thrusters
30 Burpees
Swim 20 lengths
30 burpees
50 KBS thrusters
Swim 10 lengths

Jun
26

Thursday June 24,2015

“Randy”
75 power snatches for time

3 rounds of 500 meter row

Jun
26

Wednesday june 24,2015

Back squat 8,8,8,8,8,8

5 minute max distance sled push 90/70

Jun
26

tuesday June 23,2015

10 rope climbs for time

21-15-9 for time
Bar muscle ups
After each set complete 1 lap with a medball 20/14

Jun
22

Monday June 22,2015

15 minutes to build to a max clean and jerk

Complete as many reps as possible in 10 minutes of:
10 burpees
20 wallball 20/14

Jun
18

Thursday, June 17, 2015

Build to a Heavy 1 Rep OHS

WOD:
3 RFT

400 meter run
15 Overhead Squat 135/95 65/95 lbs
30 Hollow Rockers

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2695/