Jul
18

Friday July 19, 2019

1 Mile Run

2000m Row

30 Calorie Assault Bike 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4619/

Jul
17

Thursday July 18, 2019

Pool Wod

25 Min AMRAP 

Swim 4 Laps

20 Push-ups 

20 Medball Cleans 

20 OH Walking Lunges (with Medball)

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4617/

Jul
16

Wednesday July 17, 2019

Build to a heavy Snatch

10-1

Strict Pull-ups

HSPU 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4615/

Jul
15

Tuesday July 16, 2019

CrossFit Total

1 Rep Max Back Squat

1 Rep Max Strict Press

1 Rep Max Deadlift 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4613/

Jul
14

Monday July 15, 2019

3RFT

400m Run

15 Power Cleans  155/105

21 Burpees

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4611/

Jul
11

Friday July 12, 2019

For Time: 

150′ Walking Lunge

150′ Bear Crawl

30 Dumbbell Box Step-Ups  50/35

100′ Walking Lunge

100′ Bear Crawl

20 Dumbbell Box Step-Ups

50′ Walking Lunge

50′ Bear Crawl

10 Dumbbell Box Step-Ups

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4609/

Jul
10

Thursday July 11, 2019

10-1

Strict Pull-ups  (Weighted if possible)

100-90-80-70-60-50-40-30-20-10

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/4607/

Jul
09

Wednesday July 10, 2019

Pool Wod!

50-40-30-20-10

Wallballs 

Hollow Rockers 

Swim 5-4-3-2-1 Laps

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4604/

Jul
08

Tuesday July 9, 2019

Row Sprints for Max Distance 

8 Rounds

30 Sec Work

1 Min Rest 

3 Rounds 

30 Sec Left Side Plank

30 Sec Hollow Hold 

30 Sec Right Side Plank

30 Sec Front Plank

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4602/

Jul
08

Monday July 8, 2019

“Mr Joshua”

5RFT 

400m Run 

30 GHD/Weighted Sit-ups 

15 Deadlifts  250/165

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/4600/