• Monday September 23, 2019 3RFT  15 Deadlifts  225/155 30 KBS  32kg/24kg 5 Bar Muscle Ups Rest 4 Minutes  Row 3 Minutes for Max Distance  *Before you participate in today's WOD, make sure to be properly hydrated 24 hours prior to … Read More...

    Sep
    22

    Monday September 23, 2019

    3RFT 

    15 Deadlifts  225/155

    30 KBS  32kg/24kg

    5 Bar Muscle Ups

    Rest 4 Minutes 

    Row 3 Minutes for Max Distance 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4712/

    Sep
    19

    Friday September 20, 2019

    10 RFT

    10 TTB

    10 Burpee Broad Jumps

    25 Double Unders 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4710/

    Sep
    18

    Thursday September 19, 2019

    3 rep Touch and Go Power Clean

    “Grace”

    For Time:

    30 Clean & Jerks  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/4707/

    Sep
    17

    Wednesday September 18, 2019

    16 – 14 – 12 – 10 – 8 – 6 – 4 – 2

    Chest to Bar Pull-ups 

    DB OH Walking Lunge  50/35 

    V-Ups 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4705/

    Sep
    16

    Tuesday September 17, 2019

    Back Squats

    3 x 20 

    For Time:

    1 Mile Run 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4702/

    Sep
    15

    Monday September 16, 2019

    15 Min to work on Handstand Skills 

    CrossFit Open Wod 17.4

    13 Min AMRAP 

    55 Deadlifts 225/155

    55 Wallballs 

    55 Calorie Row 

    55 HSPU 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4700/

    Sep
    12

    Friday September 13, 2019

    CrossFit Open WOD 15.5

    27-21-15-9

    Calorie Row

    Thrusters  95/65

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4698/

    Sep
    11

    Thursday September 12, 2019

    Build to a Heavy Clean 

    7 RFT

    10 KBS   32kg/24kg

    10 Medball Sit-up Throw

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4696/

    Sep
    10

    Wednesday September 11, 2019

    9/11 Memorial WOD

    343 Burpees

    343 Firefighters who lost their lives on September 11, 2001 in the Terrorist Attacks on New York City 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4694/

    Sep
    09

    Tuesday September 10, 2019

    CrossFit Open Wod 12.3

    18min AMRAP 

    15 Box Jumps

    12 Push Press  115/75

    9 TTB

    ETT:

    200 Double Unders

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4692/