• Friday May 17, 2019 Please come prepared to work outside! RAIN or SHINE  For Time: 400m OHWL  45/25 *Before you participate in today's WOD, make sure to be properly hydrated 24 hours prior to … Read More...

    May
    16

    Friday May 17, 2019

    Please come prepared to work outside!

    RAIN or SHINE 

    For Time:

    400m OHWL  45/25

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4527/

    May
    15

    Thursday May 16, 2019

    Tempo Front Squats  (3-3-0)

    5×3

    Core:

    10 Min AMRAP 

    10 V-Ups 

    20 Hollow Rockers 

    30 Sit-ups 

    40 Mountain Climbers 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4525/

    May
    14

    Wednesday May 15, 2019

    20 Min EMOM 

    Min 1: OH KB Carry  24kg/16kg

    Min 2: 20 KBS 

    Min 3: 20 KB Deadlift High Pull

    Min 4: 20 Squats 

    Min 5: 20 Plate Ground to Overhead  45/25

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4523/

    May
    13

    Tuesday May 14, 2019

    Partner Wod

    100 Calorie Row

    100 Clean & Jerk  135/95

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4521/

    May
    12

    Monday May 13, 2019

    10 RNFT

    5 Strict Pull-ups 

    75 Single Skips

    3 x 1 Min Plank 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4519/

    May
    09

    Friday May 10, 2019

    Partner Up!

    20 Min AMRAP 

    5 Thrusters  95/65

    5 Burpees 

    One person works while the other hangs from the pull-up bar. Switch every round 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4516/

    May
    08

    Thursday May 9, 2019

    Push Press

    5-4-3-3-2-2-1

    For Time:

    50-40-30-20-10

    Double Unders

    5-4-3-2-1

    Rope Climbs 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4514/

    May
    07

    Wednesday May 8, 2019

    Hang Power Snatch + Squat Snatch 

    12 Min AMRAP 

    1 Strict Pull-up, 2 Push-ups, 3 Squats

    2 Strict Pull-ups, 4 Push-ups, 6 Squats 

    3 Strict Pull-ups, 6 Push-ups, 9 Squats 

    Continue in this manner for the time remaining 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4512/

    May
    06

    Tuesday May 7, 2019

    5 Rounds

    5 Devil Press (with a Plate)  45/25

    10 Alternating DB Snatch  50/35

    15 Plate Jumps 

    Rest 3 Minutes 

    5 Rounds

    5 Devil Press

    10 Alternating DB Snatch

    15 Plate Jumps 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4510/

    May
    05

    Monday May 6, 2019

    10 Rounds (3 Mins each)

    1 Lap Sprint 

    10 Hollow Rockers 

    Rest in any time remaining 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4508/