Oct
02

Thursday October 3, 2019

CrossFit Open Wod 18.2

1-10 Reps

DB Squats

Bar Facing Burpees

Then

18.2a

1 Rep Max Clean 

12 Mins to complete 18.2 & 18.2a 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4728/

Oct
01

Wednesday October 2, 2019

Push Press

5×3 

8 Min AMRAP 

3 Wall Walks 

30 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/4726/

Sep
30

Tuesday October 1, 2019

12Min AMRAP:

1 Ring muscle-up

5 medicine-ball cleans

2 muscle-ups

10 medicine-ball cleans

3 muscle-ups

15 medicine-ball cleans

4 muscle-ups

20 medicine-ball cleans

Adding one ring muscle-up and 5 med-ball cleans each round

Core:

100 Flutter Kicks

50 V-Ups

25 Hollow Rockers

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4724/

Sep
29

Monday September 30, 2019

5 RFT

400m Run

30 Alternating DB Snatch  60/45

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4722/

Sep
26

Friday September 27, 2019

5 Km Run 

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4720/

Sep
25

Thursday September 26, 2019

CrossFit Open Wod 17.5

10RFT

9 Thrusters 95/65

35 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/4718/

Sep
24

Wednesday September 25, 2019

Build to a 3 rep Touch and go Power Snatch 

“Isabel”

For Time:

30 Snatch  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/4716/

Sep
23

Tuesday September 24, 2019

Team of 2

150 Wallballs 

100 Box Jumps 

100 Medball Sit-up Pass 

Partner holds dumbbells  50/35

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

http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4714/

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/