Jun
    24

    Friday June 24, 2016

    Partner Pool Wod

    6 Laps
    200 Lunges
    6 Laps
    100 KBS 20kg/16kg
    6 Laps
    50 Pool M/U’s
    6 Laps
    25 In & Outs
    6 Laps

    Share the work as you see fit with one athlete working at a time.

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Jun
    22

    Thursday June 23, 2016

    Build to a Heavy 2Rep Hang Clean

    Partner Up!

    10 mins AMRAP
    Athlete 1: Row 250m
    Athlete 2: Burpees
    Switch
    Score will be a total of distance and Burpees combined

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Jun
    22

    Wednesday June 22, 2016

    Bench Press
    4,4,3,3,2,2,1

    “Jackie”
    1000m Row
    50 Thrusters
    30 Pull-ups

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Jun
    21

    Tuesday June 21, 2016

    “Kelly”
    5RFT
    400m Run
    30 Box Jumps
    30 Wallballs

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Jun
    20

    Monday June 20, 2016

    5x100m Sprints

    Front Squats – Establish a 1RM

    5 Minutes Max AbMat Sit-ups

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Jun
    17

    Friday June 17, 2016

    “Nancy”

    5RFT

    400m Run
    15 OHS (95/65)

    Jun
    17

    CrossFit morning

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/3092/

    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/