Oct
    31

    Friday, October 31, 2014

    Build to a heavy 1rep deadlift with a 3 sec hold just under the knee on the way up and on the way down.

    Note: this is not a test to see how heavy you can lift it’s a test to see how heavy you can hold the correct position.

    wods:

    10 min Amrap partnered (One athlete working at a time, must tag hands to switch)
    7 deadlifts rx315/205 sc205/155
    10 bar facing burpees

    3 min break then

    3 rounds of Kelly partnered for time (Run is completed together the rest is completed with one athlete working at a time, must tag to switch)

    Run 400 meters
    30 box jump, 24 inch box
    30 Wall ball shots, 20 pound ball

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2329/

    Oct
    30

    Thursday, October 30, 2014

    Skill/Strength Complex:
    Power snatch/hang squat snatch/full snatch

    Wod: 10 min cap

    5/4/3/2/1 mu
    10/8/6/4/2 Alternating 1 arm db snatch rx70/50 sc50/30

    Rest 1 min

    Amrap @ 1 min Snatch rx135/95 sc 95/65

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2326/

    Oct
    29

    Wednesday, October 29, 2014

    20 min
    Build to a heavy Power clean

    Wod:
    100 du
    30 weighted sit up
    30 pull ups
    75 du
    20 weighted sit up
    20 pull ups
    50 du
    10 weight sit ups
    10 pull ups

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2324/

    Oct
    28

    Tuesday, October 28, 2014

    Back Squats (3 sec pause in the hole)

    5-4-3-3-2-2-1-1

    5 rounds for time:
    15 KBS 28/24 kg
    15 Box jumps 30/24

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2322/

    Oct
    27

    Monday, October 27, 2014

    Start the clock:

    21-15-9
    Push Jerk 155/105 105/75
    T-T-B

    Rest 5 min then

    40 OHS 75/55
    20 HSPU
    30 OHS 75/55
    15 HSPU
    20 OHS 75/55
    10 HSPU

    Finish with 100 mountain climbers then end the clock :D

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2320/

    Oct
    23

    Friday, October 24, 2014

    For time:
    30 box jump 30″
    30 c2b Pull up
    30 KBS 2 pood
    30 walking lunge 95pound barbell
    30 knees to elbow
    30 push press
    30 back extension
    30 Wallball 20@11ft
    30 Burpees
    60 double unders

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2318/

    Oct
    23

    Thursday, October 23, 2014

    “Grace”

    30 clean and jerks 135/95

    For time

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2316/

    Oct
    22

    Wednesday, October 22, 2014

    Front Squat
    3,3,3,3,3,3

    12 Minute EMOM:
    5 thruster 135/95 sc:65
    5 strict pull up

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2313/

    Oct
    21

    Tuesday, October 21,2014

    Skill/strength: snatch grip Deadlift
    5,5,4,4,3,3,2,2

    3 rounds minute Max’s:
    Kip
    Handstand walk
    Air squat
    Double unders

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2311/

    Oct
    20

    Monday, October 20, 2014

    10 min of:

    10 burpee box jumps 20′

    10 squat cleans 155

     

    For time 150 hollow rockers Emom 10 supermans

    http://seawayvalleycrossfit.com/seawayvalley-crossfit-workout-of-day/2308/