Jan
    27

    Tuesday, January 27, 2015

    Shoulder press
    4-3-2-1-1

    Wod:
    2 rounds
    20 cal row
    20 power snatch rx115/75 sc75/55
    20 c2b
    20 kbs 24/20

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2467/

    Jan
    26

    Monday, January 26, 2015

    Back squat
    3-3-3-3-3

    For time:

    100 Double Unders

    75 Wall Ball Shots 20/14

    50 Weighted sit ups 25

    25 Back Squats cp225/155 rx185/135 sc135/95

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2465/

    Jan
    22

    Thursday, January 22, 2015

    Clean
    5,5,5,5,5

    10 minute EMOM:
    Even: 5 hang power clean
    Odd: 5 strict pull up

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2462/

    Jan
    21

    Wednesday,January 21, 2015

    Push Press
    3,3,3,3,3,3,3

    6 minute ascending ladder of:
    One legged squats
    Wall climbs

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2459/

    Jan
    20

    Tuesday, January 20, 2015

    12-9-6 for time:
    Deadlift 315/225
    Bar Muscle Up

    5 minute AMRAP: Hollow Rockers

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2457/

    Jan
    19

    Monday, January 19, 2015

    20 minute AMRAP:
    10 ring dip
    15 sumo-deadlift high-pull
    20 burpee over bar

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2455/

    Jan
    16

    Friday, January 10, 2015

    FT:
    50 cal row
    40 front squats rx165/115 sc135/95
    30 t-t-b
    20 strict HSPU
    10 thrusters rx165/115 sc135/95

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2453/

    Jan
    14

    Wednesday, January 14, 2015

    FT:
    100 double unders
    30-20-10
    Kbs rx24/20 sc20/16
    Push ups
    Med ball cleans 20/14
    50 double unders

    1 min rest then

    3 rounds
    30 sit ups rx25 sc10
    1 min plank

    TIME!!

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2451/

    Jan
    13

    Tuesday, January 13, 2015

    Skill:
    Handstands

    5 RFT
    Rx185/135 Sc155/105
    5 deadlifts
    4 cleans
    3 push jerks
    20 pull ups
    90 sec rest

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2448/

    Jan
    12

    Monday, January 12, 2012

    Strength
    Back squat
    5 reps @ 80%
    3 reps @ 85%
    1 rep @ 90%
    5 reps @ 85%
    3 reps @ 90%
    1 rep @ 95%

    3 RFT:
    400m row/run
    30 wall ball
    20 box jump 20/24

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2446/