• Tuesday, August 25, 2015 “Rankel” AMRAP 20: 6 Deadlifts 225/155 7 Burpee Pull ups 10 KBS 2/1.5 200 Meter Run … Read More...

    Sep
    02

    Wednesday September 2, 2015

    15 minutes to build to a heavy thruster

    For time:
    Run 400 meters
    21 dumbell thruster 45/30
    4 rope climb
    Run 400 meters
    15 dumbell thruster
    3 rope climb
    Run 400 meters
    9 dumbell thruster
    2 rope climb

    Sep
    01

    Tuesday September 1,2015

    “Amanda”
    9-7-5 for time:
    Squat Snatch 135/95
    Muscle up sc: ring row – ring dip

    5 rounds for time:
    25 sit up
    20 back extension

    Aug
    31

    Monday August 31,2015

    Back Squat
    10 minute EMOM work upto 80% of 1RM

    For time:
    50 burpees box jumps 24/20

    Aug
    28

    Friday, August 27, 2015

    PARTNER TIME!!!!
    One athlete working at a time complete the following for time:

    600m farmers carry 20/16kg
    40 burpees
    20 box jump overs
    10 ohs 135/95
    1000m row
    40 burpees
    20 box jump overs
    10 ohs 125/95
    800m run

    35min Cap

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2806/

    Aug
    27

    Thursday, August 27, 2015

    With the clock running:
    0:00-10:00
    AMRAP
    15 TTB
    30 Wallballs 20/14

    10:00-17:00
    Establish a 1 rep max snatch

    17:00-21:00
    AMRAP
    Weighted abmat sit up 25lbs

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2803/

    Aug
    26

    Wednesday, August 26, 2015

    Strength:
    Work up to a heavy complex of: 1 Push Press + 1 Push Jerk + 1 Split Jerk

    Wod:
    EMOMx16
    Min 1: Rowing for max calories
    Min 2: Double unders for max reps
    Min 3: Hspu for max reps
    Min 4: Rest

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2801/

    Aug
    25

    Tuesday, August 25, 2015

    “Rankel”
    AMRAP 20:
    6 Deadlifts 225/155
    7 Burpee Pull ups
    10 KBS 2/1.5
    200 Meter Run

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/2799/

    Aug
    24

    Monday, August 24, 2015

    Strength:
    Clean

    21-15-9

    Power Clean 135/95
    Front Rack Lunges
    Push Jerk

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2795/

    Aug
    21

    Friday August 21,2015

    30 minute amrap:
    200 meter run
    2 rounds of cindy

    Aug
    19

    Wednesday August 19, 2015

    3 rounds: (not for time)
    50 double unders (unbroken) sc: 25
    1 legless rope climb sc: rope climb
    10 pistols alternating

    15 minute amrap:
    5 power Snatch 135/95
    10 toes to bar
    15 box jump overs 24/20