• Friday, December 19, 2014 With a partner complete the following (one at a time) 400/300/200 meter row 40/30/20 Ring Dips Sumo Deadlift High Pull 75/55 Handstand Push Ups Power Snatch 75/55 Burpees Thrusters 75/55 Mountain climbers … Read More...

    Dec
    19

    Friday, December 19, 2014
    With a partner complete the following (one at a time)

    400/300/200 meter row

    40/30/20

    Ring Dips
    Sumo Deadlift High Pull 75/55
    Handstand Push Ups
    Power Snatch 75/55
    Burpees
    Thrusters 75/55
    Mountain climbers

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/2406/

    Dec
    18

    Wednesday, December 17, 2014

    Warm up:
    3 rounds not for time:
    5 burpee box jump
    4 strict pull up
    3 OHS empty bb 5 sec hold at the bottom
    2 rope climbs

    Wod:
    50 Double Unders
    10 Clean and Jerks 155/105

    40 Double Unders
    8 Clean and Jerks 155/105

    30 Double Unders
    6 Clean and Jerks

    20 Double Unders
    4 Clean and Jerks

    10 Double Unders
    2 Clean and Jerks

    For time

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2404/

    Dec
    17

    Wednesday, December 17, 2014

    Inverse Tabata Front Squat rx:205/145 sc:165/105

    Inverse Tabata Deadlift rx:315/225 sc:245/155

    Wod:
    4 rounds for time:

    40 Wall Ball 20/14
    30 KBS rx:24/20 sc:20/16
    20 Box Jumps 24/20

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2402/

    Dec
    16

    Tuesday, December 16, 2015

    Bench press
    3-3-3-2-2-2

    12 Min AMRAP
    200m row
    12 Dumbbell Push Press 50/35
    12 Ring Rows (rx: feet on a bench)

    Then

    5 min Amrap
    Pull ups

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2400/

    Dec
    15

    Monday, December 15, 2014

    Build to a heavy Hang Snatch

    10 min EMOM
    10 Burpee over bar + 1 Snatch
    Scaled: 5 Burpee over bar + 1 Snatch

    Alternating Tabata
    8 Rounds of:

    20 Sec Handstand Hold
    10 Sec Rest
    20 Sec Hollow Rock
    10 Sec Rest

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2397/

    Dec
    12

    Friday, December 12, 2014

    For time:

    50 Box Jumps (24/20)
    40 Wall Ball (20/14)
    30 Power Cleans (135/95) (95/65)
    20 Ring Dips
    100 Double-Unders
    10 Rings Dips
    15 Power Cleans
    20 Wall Ball
    25 Box Jumps (30/24)

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2395/

    Dec
    11

    Thursday, December 11, 2014

    20 min Skills/Strength
    Snatch Balance

    Wod:
    Amrap 3 min
    9 Thruster 135/95
    21 kbs rx:24/20kg sc:20/16kg

    Amrap 3 min
    7 hang snatch 95/75
    14 double unders

    Amrap 3 min
    10 cal row
    7 burpee over rower

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2393/

    Dec
    10

    Wednesday, December 10, 2014

    Skill: pull up/kip/c2b/mu

    EMOM 6 min
    Odd: 15 pull up
    Even: 20 push up

    Wod:
    2 min max reps:
    HSPU
    90 sec max reps:
    T-t-b
    1 min max reps:
    Pistols

    Rest 2 min then repeat twice

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2391/

    Dec
    09

    Tuesday, December 9, 2014

    Back squats
    5-5-5-5-5

    3 rounds
    25 weighted sit ups 25
    75 double unders
    20 front rack lunges 135/95

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2389/

    Dec
    08

    Monday, December 8, 2014

    15 min to reach a 1RM
    Clean and Jerk

    Wod:
    5 rounds for time:
    Rx:135/95 Sc:115/75
    10 deadlift
    8 hang clean
    6 front squats
    4 jerks

    Drop the bar complete 5 burpee over bar

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2387/