• Friday, February 14, 2014 Crossfit main site WOD: Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max reps of 95 lb. thruster; the second rest period, 95 lb. power snatch; the third rest period, 95 lb. squats. Add all reps to … Read More...

    Apr
    16

    Wednesday, April 16, 2014

    5 Rounds for time:

    10 T-t-b
    15 Weighted db burpees 30/20
    20 Oh walking lunges rx45 sc25
    25 Mountain climbers
    30 Double unders

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2058/

    Apr
    15
    Tuesday, April 15, 2014
    Strength/Skill: Snatch
    Ett:
    10 min EMOM
    Snatch complex rx135/95 sc95/65

     

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2056/

    Apr
    14

    Monday, April 14, 2014

    21-15-9 for time:

    Deadlift rx: 315/205 sc: 185/155
    Box jump rx: 30/24 sc: 24/20

    Ett: 3 rounds
    20 hollow rockers
    1 min plank

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2054/

    Apr
    11

    Friday, April 11, 2014

    With a partner complete the following:

    “Elizabeth”
    Clean 135 lbs
    Ring Dips
    21-15-9 reps, for time

    “Coe”
    Ten rounds
    95 pound Thruster, 10 reps
    10 Ring push-ups
    For Time

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2052/

    Apr
    10

    Thursday, April 10, 2014

    18 minute AMRAP of:

    10 Wall ball rx:20lbs sc:14lbs
    10 Strict HSPU
    10 Pistols
    10 Strict knees-to-elbows
    10 KB Thrusters rx:20/16 sc:16/12

     

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2050/

    Apr
    09
    Wednesday, April 9, 2014
    Deadlifts
    3,3,2,2,1,1
    3 Rounds for time:
    10 Burpee muscle ups (rx) Burpee pull ups (sc)
    20 KBS rx:32/28 sc:24/20
    30 Jumping Alt lunges

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2047/

    Apr
    08

    Tuesday, April 8, 2014

    For Time:

    3 Rounds

    500m Row/Bike/Run
    10 Power Snatch rx135/95 sc95/65

    3 Rounds

    500m Row/Bike/Run
    10 Clean and Jerks rx135/95 sc95/65

    30 min Cap

     

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2045/

    Apr
    07

    Monday, April 7, 2014

    Back Squat 3-3-3-3-3

    Ett:
    In front of a clock set for 12 minutes:
    1 minute of double-unders
    1 minute of 50-lb. dumbbell snatches
    2 minutes of double-unders
    2 minutes of 50-lb. dumbbell snatches
    3 minutes of double-unders
    3 minutes of 50-lb. dumbbell snatches

    Post reps for each set

     

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2043/

    Apr
    04

    Friday April 4,2014

    “Brian”
    Three Rounds for time:
    5 Rope Climb (15′)> 6 climbs on our rope
    25 Back Squat 185/135 sc:135/95

     

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2041/

    Apr
    03
    Thursday, April 3, 2014
    Push Press
    3-3-3-3-2
    ETT: 8 Minute EMOM
    8 KBS 32kg/24kg sc:24kg/20kg
    16 Double Unders

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2039/