• Friday July 19, 2019 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 … Read More...

    Jul
    18

    Friday July 19, 2019

    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/4619/

    Jul
    17

    Thursday July 18, 2019

    Pool Wod

    25 Min AMRAP 

    Swim 4 Laps

    20 Push-ups 

    20 Medball Cleans 

    20 OH Walking Lunges (with Medball)

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4617/

    Jul
    16

    Wednesday July 17, 2019

    Build to a heavy Snatch

    10-1

    Strict Pull-ups

    HSPU 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4615/

    Jul
    15

    Tuesday July 16, 2019

    CrossFit Total

    1 Rep Max Back Squat

    1 Rep Max Strict Press

    1 Rep Max Deadlift 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4613/

    Jul
    14

    Monday July 15, 2019

    3RFT

    400m Run

    15 Power Cleans  155/105

    21 Burpees

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4611/

    Jul
    11

    Friday July 12, 2019

    For Time: 

    150′ Walking Lunge

    150′ Bear Crawl

    30 Dumbbell Box Step-Ups  50/35

    100′ Walking Lunge

    100′ Bear Crawl

    20 Dumbbell Box Step-Ups

    50′ Walking Lunge

    50′ Bear Crawl

    10 Dumbbell Box Step-Ups

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4609/

    Jul
    10

    Thursday July 11, 2019

    10-1

    Strict Pull-ups  (Weighted if possible)

    100-90-80-70-60-50-40-30-20-10

    Double Unders 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4607/

    Jul
    09

    Wednesday July 10, 2019

    Pool Wod!

    50-40-30-20-10

    Wallballs 

    Hollow Rockers 

    Swim 5-4-3-2-1 Laps

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4604/

    Jul
    08

    Tuesday July 9, 2019

    Row Sprints for Max Distance 

    8 Rounds

    30 Sec Work

    1 Min Rest 

    3 Rounds 

    30 Sec Left Side Plank

    30 Sec Hollow Hold 

    30 Sec Right Side Plank

    30 Sec Front Plank

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4602/

    Jul
    08

    Monday July 8, 2019

    “Mr Joshua”

    5RFT 

    400m Run 

    30 GHD/Weighted Sit-ups 

    15 Deadlifts  250/165

    30 Min Time Cap 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4600/