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/