Mar
27

For time:
Rx185/115 sc135/85
10 bench press
20 TTB
8 bench press
20 TTB
6 bench press
20 TTB
4 bench press
20 TTB
2 bench press

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2560/

Mar
26

Thursday, March 26, 2015

Wod:
7 rounds
30 sec KBS rx28/24 sc24/16
30 sec rest
30 sec weight sit ups rx25 sc10
30 sec rest

Conditioning:
“10-5-5-10″

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2557/

Mar
25

Wednesday, March 25, 2015

For time:

20 Deadlifts 245/185 sc185/155
20 Cleans 185/135 sc155/95
20 Snatch 135/95 sc95/65

(use one bar and change the weights)

5min rest

Emom 6 min
15 sc:12 wall ball 20/14
10 hollow rockers

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2554/

Mar
24

Tuesday, March 24, 2015

For time:
60 cal row
50 thrusters 75/55
40 box jumps 23/20
30 bar facing burpees
20 1 arm snatch 65/45 45/25
10 alt pistols (comp weighted 50/30)

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2550/

Mar
18

Thursday March 19, 2015

Skill: muscle ups/pull-ups/ring row

5 minute amrap:
115/75 shoulder to overhead, 10 reps
24/20 box jump, 10 reps
Rest 3 minutes
15-10-5 for time:
115/75 hang clean
dips

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2545/

Mar
18

Wednesday, March 18, 2014

With the clock running, every minute complete 1 lift and add 10 lbs.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch, clean for as long as possible.

Once you cannot clean, Dead-lift for as long as possible.

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2542/

Mar
13

Friday, March 12, 2015

Partner up fun Friday!!!!

For Time:

75 T-t-b

75 Push Ups

75 Snatches 75/55

75 Back squats 75/55

75 Push press 75/55

75 GHD Sit Ups

75 Double Unders

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2540/

Mar
12

Thursday, March 12, 2015

7 min AMRAP
7 hspu
14 kbs

Rest 3 min

5 Rounds
5 burpee over bar
10 Hang Power Cleans 135/95

100 hollow rockers for time

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2537/

Mar
11

Wednesday, March 11, 2015

Open Wod 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls 20/14
90 Double-unders
30 Muscle-ups/inverted rows

3 rounds:
500m row sprints
(Your coach will give your rest times)

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2534/

Mar
10

Tuesday, March 10, 2014
Deadlift
5-5-5-5-5

5 min EMOM
Rx:
7 Burpees
10 box jumps 30/24
Sc:
5 burpees
5 box jumps

Rest 2 min

Pistols
4 minutes of 10 sec hold 10 sec rest

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2532/