Nov
15

Friday November 15, 2019

4RFT 

400m Run

30 OHWL  45/25

20 Medball Cleans

10 Tuck Jumps 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4794/

Nov
13

Thursday November 14, 2019

Build to a Max Split Jerk

8 Min AMRAP 

30 Double Unders 

15 Pushups 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4792/

Nov
13

Wednesday November 13, 2019

Power Clean 

2-2-2-2-2

Core:

5 Rounds

5 Barbell Rollouts

15 Medball Sit-up Throw

30 sec Stir the Pot

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4790/

Nov
12

Tuesday November 12, 2019

Turkish Getups

15 per side 

12 Min AMRAP 

KB Deadlift

KBS

KB Goblet Squat 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4788/

Nov
10

Monday November 11, 2019

Remembrance Day WOD

18 min AMRAP 

11 Hang Power Snatch  95/65

11 Burpees

11 Thrusters  95/65

11 Pull-ups 

At 11:00 rest 1 minute I silence 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4786/

Nov
08

Friday November 8, 2019

CrossFit Open Wod 20.5

For Time: Partitioned any way

40 Ring Muscle Ups 

80 Calorie Row

120 Wallballs 

20 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/4784/

Nov
07

Thursday November 7, 2019

For Time:

3000m Row 

Core:

5 Min AMRAP 

20 Russian Twist

20 Sit-ups 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4782/

Nov
05

Wednesday November 6, 2019

“Dork”

6RFT

60 Double Unders

30 KBS  24kg/16kg

15 Burpees

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/4780/

Nov
05

Tuesday November 5, 2019

Deadlifts 

5-3-1-3-5

21-15-9

Box Jumps 

Strict Handstand Pushups

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4778/

Nov
03

Monday November 4, 2019

“Jenny”

20 Min AMRAP 

20 OHS  45/35

20 Back Squats  45/35

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/4774/