• 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...

    Sep
    17

    Wednesday, September 16, 2014

    20 min to build 2RM deadlift

    Diane for time

    21-15-9

    deadlift 225/155

    HSPU

     

    Tabata

    L-sit

     

     

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2284/

    Sep
    12

    Friday, September 12, 2014 2 Rounds for time: 30″ box jump 20 reps 5 muscle ups 24″ box jumps 30 reps 5 muscle ups 20″ box jumps 4

    Sep
    11

    Thursday, September 11,2014

    12 minutes on the clock:
    1 minute of power snatch 115/85
    1 minute of sit up
    2 minute of power snatch 115/85
    2 minute of sit up
    3 minute of power snatch 115/85
    3 minute of sit up
    REST 6 Minutes
    8 Minute EMOM
    -Toes to bar rx10 sc5

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2276/

    Sep
    09

    Wednesday, September 10, 2014

    Clean & Jerk
    3,3,3,3,3

    21-18-15-12-9-6-3
    Walking lunge (per leg)
    Handstand Push Up

     

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2274/

    Sep
    09

     

    Tuesday, September 9, 2014
    “Fight Gone Bad”
    3 rounds:
    Wallball 20lb @ 10ft/14lb @ 9ft
    Sumo Deadlift High-Pull 75/55
    Box jump 20″
    Push press 75/55
    Row (cal)

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2272/

    Sep
    08

    Monday, September 8, 2014

    15 minutes to find 4RM of Overhead Squat

    15 Minute AMRAP:
    10 ring push up
    20 Burpees
    40 double unders

     

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2270/

    Sep
    05

    Friday, September 5, 2014

    Complete the following for time:

    Isabel
    Snatch 135/95
    30 reps

    Note:
    Start with 2 rounds of Cindy
    When/if break Isabella do 2 rounds of Cindy
    And finish with 2 rounds of Cindy

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2267/

    Sep
    04

    Thursday, September 4, 2014

    Deadlifts
    2-2-2-2-2

    For time:
    30 cal row
    30 burpee over bar
    30 deadlifts rx225/185 sc185/135

    Then

    TABATA
    Plank (sequence)

     

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2265/

    Sep
    03

    Wednesday, September 3, 2014

    10 min EMOM
    3 reps at 75% of your 1RM Back Squat

    16 min Amrap

    3 laps
    30 Box Jump 24/30
    40 Mountain Climber

     

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2263/

    Sep
    02

    Monday, September 2, 2014

    15 min to reach a heavy complex of:
    Hang Clean
    Clean
    Front squat

    4 rounds:

    5 Bar Mu scPull ups
    10 Push ups
    15 HPC rx115/155 sc75/155

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2261/