Jan
25

Wednesday January 25, 2017

Build to a Max Hang Snatch

5 Rounds for Max Distance
40 Sec Row
2 Minute Rest

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

Nov
28

Monday November 28, 2016

3RFT
100 Double Unders
50 Wallballs
5 Muscle Ups

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

Jul
28

Friday July 29, 2016

4 x 200m Med ball carry

Fran Friday!!
21-15-9
Thrusters & Pullups

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

Jun
17

CrossFit morning

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/3092/

Sep
29

CrossFit morning

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/2859/

Aug
25

Tuesday, August 25, 2015

“Rankel”
AMRAP 20:
6 Deadlifts 225/155
7 Burpee Pull ups
10 KBS 2/1.5
200 Meter Run

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/2799/

Apr
10

Get into the best shape of your life!

CrossFit morning

Feb
04

Get into the best shape of your life!

CrossFit morning

Jan
08

CrossFit morning

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/2434/

Dec
19

Friday, December 19, 2014
With a partner complete the following (one at a time)

400/300/200 meter row

40/30/20

Ring Dips
Sumo Deadlift High Pull 75/55
Handstand Push Ups
Power Snatch 75/55
Burpees
Thrusters 75/55
Mountain climbers

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/2406/