Aug
01

Friday August 2, 2019

“Filthy Fifty”

50 Box Jumps 

50 Jumping Pull-ups

50 KBS  16kg/12kg

50 Walking Lunges 

50 Knee to Elbow

50 Push Press  45/35

50 Back Extension

50 Wallballs

50 Burpees

50 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/4641/

Jul
31

Thursday August 1, 2019

Pool Day

10 x 2min Rounds

Swim 3 Laps

Max Goblet Squats  32kg/24kg

1 Min Rest Between Rounds

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4639/

Jul
30

Wednesday July 31, 2019

Team of 2

400m Run (Together)

40 Power Snatches 135/95

400m Run

30 Power Snatches 155/105

400m Run

20 Power Snatches 185/125

400m Run 

10 Power Snatches  205/135

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4637/

Jul
29

Tuesday July 30, 2019

Power Cleans

5-5-5-5-5

4RFT 

30 V-Ups

60 Bicycle Crunches

30 Sit-ups 

60 Flutter kicks

30 Toe Touch

60 Mountain Climbers 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4635/

Jul
28

Monday July 29, 2019

10 x 100m Sprint

Strict Press

3-3-3-3

5 Strict Pull-ups Between each set

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4633/

Jul
25

Friday July 26, 2019

3 AMRAP:

200m run

Max Clean & Jerk 135/95

Rest 3 Minutes

Repeat until you reach 30 C&J

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4631/

Jul
24

Thursday July 25, 2019

Pool Day!

3 Min Shallow End Sprint/ Rest 3 mins

2 Min Shallow End Sprint/Rest 2 mins

1 Min Shallow End Sprint 

18 Min AMRAP 

Swim 2 Laps

7 Goblet Squats  32kg/24kg

9 Burpees 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4628/

Jul
23

Wednesday July 24, 2019

Deadlifts 

5×5 

Core:

3 Rounds

20 Floor Wipers

5 Inch Worm

30 Sec Hollow Hold

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4625/

Jul
22

Tuesday July 23, 2019

Every 5 minutes x 5 Rounds

400m Row

20 Wallballs

Every Round should be performed like a sprint

Rest in the remaining time

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4623/

Jul
21

Monday July 22, 2019

4x400m Run

Rest 90 Seconds Between Rounds

“Annie”

50-40-30-20-10

Double Unders

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/4621/