Sep
22

Monday September 23, 2019

3RFT 

15 Deadlifts  225/155

30 KBS  32kg/24kg

5 Bar Muscle Ups

Rest 4 Minutes 

Row 3 Minutes for Max Distance 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4712/

Sep
19

Friday September 20, 2019

10 RFT

10 TTB

10 Burpee Broad Jumps

25 Double Unders 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4710/

Sep
18

Thursday September 19, 2019

3 rep Touch and Go Power Clean

“Grace”

For Time:

30 Clean & Jerks  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/4707/

Sep
17

Wednesday September 18, 2019

16 – 14 – 12 – 10 – 8 – 6 – 4 – 2

Chest to Bar Pull-ups 

DB OH Walking Lunge  50/35 

V-Ups 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4705/

Sep
16

Tuesday September 17, 2019

Back Squats

3 x 20 

For Time:

1 Mile Run 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4702/

Sep
15

Monday September 16, 2019

15 Min to work on Handstand Skills 

CrossFit Open Wod 17.4

13 Min AMRAP 

55 Deadlifts 225/155

55 Wallballs 

55 Calorie Row 

55 HSPU 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4700/

Sep
12

Friday September 13, 2019

CrossFit Open WOD 15.5

27-21-15-9

Calorie Row

Thrusters  95/65

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4698/

Sep
11

Thursday September 12, 2019

Build to a Heavy Clean 

7 RFT

10 KBS   32kg/24kg

10 Medball Sit-up Throw

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4696/

Sep
10

Wednesday September 11, 2019

9/11 Memorial WOD

343 Burpees

343 Firefighters who lost their lives on September 11, 2001 in the Terrorist Attacks on New York City 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4694/

Sep
09

Tuesday September 10, 2019

CrossFit Open Wod 12.3

18min AMRAP 

15 Box Jumps

12 Push Press  115/75

9 TTB

ETT:

200 Double Unders

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4692/