May
21

Wednesday May 22, 2019

25 Min AMRAP 

2 Laps Suitcase carry  32kg/24kg 

20 Push-ups 

20 Weighted Sit-ups

3 Rope Climbs

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4531/

May
20

Tuesday May 21, 2019

4 RFT

30/20 Calorie Row

15 KBS  32kg/24kg

10 Goblet Squats  32kg/24kg

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4529/

May
16

Friday May 17, 2019

Please come prepared to work outside!

RAIN or SHINE 

For Time:

400m OHWL  45/25

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4527/

May
15

Thursday May 16, 2019

Tempo Front Squats  (3-3-0)

5×3

Core:

10 Min AMRAP 

10 V-Ups 

20 Hollow Rockers 

30 Sit-ups 

40 Mountain Climbers 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4525/

May
14

Wednesday May 15, 2019

20 Min EMOM 

Min 1: OH KB Carry  24kg/16kg

Min 2: 20 KBS 

Min 3: 20 KB Deadlift High Pull

Min 4: 20 Squats 

Min 5: 20 Plate Ground to Overhead  45/25

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4523/

May
13

Tuesday May 14, 2019

Partner Wod

100 Calorie Row

100 Clean & Jerk  135/95

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4521/

May
12

Monday May 13, 2019

10 RNFT

5 Strict Pull-ups 

75 Single Skips

3 x 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/4519/

May
09

Friday May 10, 2019

Partner Up!

20 Min AMRAP 

5 Thrusters  95/65

5 Burpees 

One person works while the other hangs from the pull-up bar. Switch every round 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4516/

May
08

Thursday May 9, 2019

Push Press

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

For Time:

50-40-30-20-10

Double Unders

5-4-3-2-1

Rope Climbs 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4514/

May
07

Wednesday May 8, 2019

Hang Power Snatch + Squat Snatch 

12 Min AMRAP 

1 Strict Pull-up, 2 Push-ups, 3 Squats

2 Strict Pull-ups, 4 Push-ups, 6 Squats 

3 Strict Pull-ups, 6 Push-ups, 9 Squats 

Continue in this manner for the time remaining 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4512/