• Tuesday, June 10, 2014 5 rounds of the following complex Power snatch Hang squat snatch Squat snatch Ett: for time 3 laps 10 tire flips 3 laps 10 bar mu sc 10 PU 3 laps 6 lengths monkey bar sc 4 3 laps 2 lengths middle of track reverse bear crawl … Read More...

    Aug
    26

     

    Wednesday, August, 27/14

    For Time:
    10 chest to bar pull up
    20 toes to bar
    30 Deadlift 185/135/95
    100 double unders
    30 box jumps 20 Burpees
    10 cleans 185/135/95

    ETT: 5 minutes of sit ups

     

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2254/

    Aug
    26

     

    Tuesday, August 26, 2014

    20 minute AMRAP :

    10 Burpee pull overs
    30 squats
    60 second handstand hold

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2252/

    Aug
    25

    Monday, August 25, 2014

    Front Squat
    3,3,3,3,3

    10 minute EMOM:
    As many reps as possible,
    Even: pistols
    Odd: muscle ups

     

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2250/

    Aug
    22

    Friday, August 22, 2014

    Rx60/40 Sc40/20
    3 Min Max alt 1 Arm Snatch
    3 Min Max Double Unders

    Rest 2 Min

    2 Min Max alt 1 Arm Snatch
    2 Min Max Double Unders

    Rest 1 Min

    1 Min Max alt 1 Arm Snatch
    1 Min Max Double Unders

    Then

    For time:
    100 L Sit Ups
    50 Back Extensions
    25 Mountain Climbers (ea)

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2248/

    Aug
    21

    Thursday, August 21, 2014

    Deadlifts
    3-3-3-3-3

    For time:
    50 Pistols (alternating)
    40 Deadlifts 185/135
    30 Handstand Push Ups rx:strict sc:Kipping
    20 Ring dips rx:strict sc:Kipping

     

     

     

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2246/

    Aug
    20

    Wednesday, August 20, 2014

    Skill
    Work on handstands/handstand walk/free handstands

    5 Rounds for Time

    5 Squat Cleans 185/135 135/95
    10 Toes to Bar
    15 Db thrusters 40/25
    20 Double Unders

     

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2244/

    Aug
    19

    Tuesday, August 19, 2014

    Strength/Skill 15 min

    2 Push Jerks + 1 Split Jerk

    Ett:
    As many LAPS as possible in 13 min with 10 burpees EMOM. Starting with the run.

    Then

    TABATA
    Hollow rockers
    Planks

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2241/

    Aug
    18

    Monday, August 18, 2014

    20 min to build up to a heavy Back Squat

    EMOM 6min: 3 back squats @ 80% of your heaviest back squat from today.

    WOD:
    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls (20/14 to 10/9′)
    90 Double-unders
    30 Muscle-ups

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2239/

    Aug
    15

    Friday, August 8, 2014

    Partner up!

    “JASON”
    100 squats, 5 muscle up
    75 squats, 10 muscle up
    50 squats, 15 muscle up
    25 squats, 20 muscle up
    Sc:muscle 2x C2B pull up

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2237/

    Aug
    13

    Thursday, August 14, 2014

    For Time:

    8 rope climb
    3 overhead squat Comp:4 min cap 245/165 Rx:12 min cap135/95 Sc: 95/65

    5 minute rest

    “Double Grace” 135/95/65
    Comp: 7 min cap
    Rx/sc: 12 min cap

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2234/