Jul
31

Friday, July 31, 2015

12.1
7 min AMRAP of:
Burpees

Athlete must touch a target with both hands that is 6 inches above their max reach. Score is total reps completed.

Rest 5 min then

13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead 115/75
10 Deadlift 115/75
15 Box jumps 24″ box

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2759/

Jul
30

Thursday, July 30, 2014

Tabata :

Farmers carry 32/24kg
Atlas stone G2S
Tire flip
Hanging L-sits

*one minute rest between Tabatas

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2757/

Jul
29

Wednesday, July 29, 2015

Strength:
Snatch

14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2755/

Jul
29

Tuesday, July 28, 2015

Strength
4×4 Front Squats, 80%

Helen
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
3 rounds for time

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2753/

Jul
29

Monday, July 27, 2015
Strength:
15 min to climb to a heavy Clean

Wod:
14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14
30 cleans, 135/95
20 muscle-ups

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2751/

Jul
23

Thursday July 23,2015

Run 5 km for time

5 minute amrap:sit ups

Jul
23

Wednesday July 22,2015

Fight gone bad!
Three rounds:
1 minute each station for reps
Wallball
Push press
Box jumps
Sumo deadlift high pull
Row (cal)

Jul
21

Tuesday July 21,2015

20 minute Amrap:
10 one arm snatch 70/50
50 ft front rack walking lunge 155/115
1 lap sled sprint 50/30
Sprint through agility in middle of track

Jul
20

July 20, 2015

Seven Rounds For Time:

15 kettle bell swings 24/20kg
12 ring rows
10 knees to elbow
8 handstand push up

Jul
16

Thursday, July 16, 2015
Wod:
“OHS-athon”
100 Overhead Squats* for time, 95/65
*50 double under penalty any time the bar comes down from the overhead position.

Core:
50 Sit Ups
90 sec Plank
50 Hollow Rockers
75 sec Plank
50 Mountain Climbers (each)
60 sec Plank

http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2739/