• Wednesday January 29, 2020 “Kandy” 20 Min AMRAP  5 Pull-ups  10 Push-ups  15 Wallballs  *Before you participate in today's WOD, make sure to be properly hydrated 24 hours prior to … Read More...

    Jan
    28

    Wednesday January 29, 2020

    “Kandy”

    20 Min AMRAP 

    5 Pull-ups 

    10 Push-ups 

    15 Wallballs 

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4894/

    Jan
    28

    Tuesday January 28, 2020

    10RFT

    30 Double Unders

    10 Burpees 

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4892/

    Jan
    27

    Monday January 27, 2020

    Deadlifts

    6 reps @ 62.5%

    4 reps @ 67.5%

    2 reps @ 72.5%

    2 reps @ 77.5%

    2 reps @ 82.5%

    Core:

    4 Rounds

    15 Sit-ups 

    15 V-Ups

    30 Bicycle Crunch

    1 Min Plank 

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4890/

    Jan
    23

    Friday January 24, 2020

    Team of 2:

    2000m Row

    100 Burpee Box Jump Overs 

    2000m Row

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4887/

    Jan
    22

    Thursday January 23, 2020

    12 Min EMOM 

    Snatch Complex

    Power Snatch + Hang Power Snatch + Hang Squat Snatch

    “Randy”

    75 Power Snatch  75/55

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4885/

    Jan
    22

    Wednesday January 22, 2020

    “Helen”

    3RFT

    400m Run

    21 KBS  24kg/16kg

    12 Pull-ups 

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4883/

    Jan
    20

    Tuesday January 21, 2020
    Deadlifts

    6 Reps @ 60%

    4 Reps @ 65%

    2 Reps @ 70%

    2 Reps @ 75%

    2 Reps @ 80%

    8 Min AMRAP 

    30 Wallballs 

    15 Burpees

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4881/

    Jan
    19

    Monday January 20, 2020

    3RFT

    30 Sit-ups

    30 DB Snatch  50/35

    30 Lying Reg Raises 

    30 DB Snatch 

    Rest 3 Min Between Rounds 

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4879/

    Jan
    16

    Friday January 17, 2019

    Complete in any order:

    1 Mile Run

    2000m Row 

    30 Calorie Assault Bike 

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4877/

    Jan
    16

    Thursday January 16, 2019

    “Fran”

    21-15-9

    Thrusters

    Pull-ups 

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4875/