Apr
    29

    Friday, April 29, 2016

    FT:
    1 mile run

    Right into

    4 RFT:
    
15 C2B Pull ups
    
9 Burpee over bar
    6 Power Snatch 135/95 95/65
    3 OHS 135/95 95/65

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/3072/

    Apr
    28

    Thursday, April 28, 2016

    Bench Press
    1-1-1-1-1

    12min AMRAP
    1-2-3-4-5……
    Thrusters 135/95
    Ring Dips
    Weighted step ups 50/30 db
    HSPU

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/3070/

    Apr
    27

    Wednesday, April 27, 2016

    Skill:
    Elite: 3x 60% of your best set of Mu
    Rx: 3x AMRAP MU
    Sc: Muscle up progressions
    *rest as needed between rounds

    Wod FT:

    (1.5 pood/1 pood)
    
400 m run 
30 Kbs 
20 TTB
10 1 arm KB over head squat
20 TTB
30 Kbs
    400m run

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/3068/

    Apr
    15

    Friday, April 15, 2016
    Bench Press
    2-2-2-2

    Ft:
    400 m run
    40 box jumps
    4 rope climbs
    300m run
    30 box jumps
    3 rope climbs
    200m run
    20 Box jumps
    2 rope climbs
    100m run
    10 box jumps
    1 rope climb

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

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/3065/

    Apr
    14

    Thursday, April 14, 2016

    Work to a heavy single Power clean

    Wod:
    3rft
    15 TTB
    15 hang cleans 135/95
    30 double unders

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

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/3063/

    Apr
    13

    Wednesday, April 13, 2015

    ARMAP 10 of:
    200-meter farmers carry, 65-lb. 45-lbs dumbbells
    100-meter walking lunge
    50-air squats
    Directly into…
    AMRAP 10:
    20 hollow rockets
    10 front squats 135/95

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

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/3061/

    Apr
    12

    Tuesday, April 12, 2016

    Rx strict JT
    Sc not strict

    21-15-9 for time of:
    Strict HSPU
    Strict Ring Dips
    Strict Push ups
    Cal Row

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

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/3059/

    Apr
    11

    Monday, April 11, 2016

    1. 2x max broad jump
    2. 3 min max triple unders
    3. 4 min 50f Shuttle Sprint

    Wod:
    15 min AMRAP (add 1 rep each round)

    1 Cluster 95/65
    1 Wall ball 20/14

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

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/3057/

    Apr
    04

    Monday, April 4, 2016

    Mary Meets Cindy
    20 Minutes on the Clock
    10min AMRAP
    5 Handstand Push-ups
    10 Alternating Pistols
    15 Pull-ups
    Into
    10min AMRAP
    5 Pull-ups
    10 Push-ups
    15 Air Squats
    —————-
    Oly Class @ 6:30pm
    Sotts Press (warmup)
    Build to a 1RM Snatch
    – two misses and you must deload
    Halting Snatch Pulls
    7×1 (3sec pause at the knee)
    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Apr
    01

    Friday, April 1, 2016

    Open Wod 16.5

    For time:
    21-18-15-12-9-6-3
    Thrusters 95/65
    Bar facing Burpees

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

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/3051/