May
    13

    Friday, May 13, 2016

    6 min to reach a 1RM Snatch
    Right into
    3 rounds of Cindy
    Isabel
    2 rounds of Cindy
    Dianne
    1 rounds of Cindy
    Grace
    Right into
    6 min to reach a 1RM Clean

    Enjoy everyone teehee

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/3086/

    May
    12

    Thursday, May 12, 2016
    Skill:
    Bar muscle ups

    Wod:
    EMOMx16:
    Min 1: 18/15 Calorie Row
    Min 2: 10 TTB
    Min 3: 15 SDHP 75/55
    Min 4: 45 sec straddle holds

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/3084/

    May
    11

    Wednesday, May 11, 2016

    Wod
    For Time:
    From the ground….
    21 Strict Press (95/65), 42 Box Jumps, 84 Double-Unders
    15 Push Press (135/95), 30 Box jumps, 60 Double-Unders
    165/135 Jerks ), 18 Box Jumps (, 36 Double-Unders

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/3081/

    May
    10

    Tuesday, May 10, 2016

    4 rounds
    400 m run
    40 weighted sit ups 20/16
    7 deadlifts Comp 405/275
    Rx 275/185
    Sc 205/155

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/3079/

    May
    10

    Monday, May 9, 2016

    5 chances to build to 1 rep max thruster.

    Wod:
    Death by thrusters…..
    0:00-1:00 1 thruster
    1:00-2:00 2 thrusters
    2:00-3:00 3 thrusters
    3:00-4:00 4 thrusters ….. and so on until failure or death 😆😆😆

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/3077/

    Apr
    29

    Friday, April 29, 2016

    FT:
    1 mile run

    Right into

    4 RFT:
    
15 C2B Pull ups
    
9 Burpee over bar
    6 Power Snatch 135/95 95/65
    3 OHS 135/95 95/65

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/3072/

    Apr
    28

    Thursday, April 28, 2016

    Bench Press
    1-1-1-1-1

    12min AMRAP
    1-2-3-4-5……
    Thrusters 135/95
    Ring Dips
    Weighted step ups 50/30 db
    HSPU

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/3070/

    Apr
    27

    Wednesday, April 27, 2016

    Skill:
    Elite: 3x 60% of your best set of Mu
    Rx: 3x AMRAP MU
    Sc: Muscle up progressions
    *rest as needed between rounds

    Wod FT:

    (1.5 pood/1 pood)
    
400 m run 
30 Kbs 
20 TTB
10 1 arm KB over head squat
20 TTB
30 Kbs
    400m run

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/3068/

    Apr
    15

    Friday, April 15, 2016
    Bench Press
    2-2-2-2

    Ft:
    400 m run
    40 box jumps
    4 rope climbs
    300m run
    30 box jumps
    3 rope climbs
    200m run
    20 Box jumps
    2 rope climbs
    100m run
    10 box jumps
    1 rope climb

    *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/3065/

    Apr
    14

    Thursday, April 14, 2016

    Work to a heavy single Power clean

    Wod:
    3rft
    15 TTB
    15 hang cleans 135/95
    30 double unders

    *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/3063/