May
02

Friday May 3, 2019 

Choose your own adventure!

5km Run or 5000m Row 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4506/

May
01

Thursday May 2, 2019

20 Min AMRAP 

50 Walking Lunges 

1 Length Plate Push 

1 Lap Farmers Carry 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4504/

Apr
30

Wednesday May 1, 2019

12 Min EMOM 

5 Strict Pull-ups

10 Push-ups 

Core:

10-1

Barbell Rollout 

Strict TTB

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4502/

Apr
29

Tuesday April 30, 2019

Build to a Heavy Push Jerk + Split Jerk 

9 Min AMRAP 

9 Power Cleans  135/95

7 Shoulder to Overhead

5 Burpee Over Bar

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4500/

Apr
28

Monday April 29, 2019

4 RFT

20 Medball Cleans 

20 Alternating DB Snatch  50/35

400m Run 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4496/

Apr
26

Friday April 26, 2019

Apr
17

Thursday April 18, 2019

20 Mins to work on Hang Snatch + Snatch

50-35-20
Wallballs
10-8-6
Bar Muscle Ups

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

Apr
16

Wednesday April 17, 2019

Please come prepared to wod outdoors

Team of 2
1000m Run
100 KBS 32kg/24kg
1000m Run

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

Apr
15

Tuesday April 16, 2019

Strict Press
5-3-3-1-1-1

For Time:
150 Burpees

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

Apr
14

Monday April 15, 2019

5RFT
9 Deadlift 135/95
5 Squat Cleans
3 Thrusters

Core:
5 Mins Max Medball Sit-up Throw

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