• 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 … Read More...

    Sep
    08

    Monday September 9, 2019

    5 RFT 

    400m Run

    10 OHS  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/4690/

    Sep
    05

    Friday September 6, 2019

    30 RFT

    5 Medball Cleans

    4 Chest to Bar Pull-ups  

    3 Burpee Box Jumps 

    35 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/4687/

    Sep
    04

    Thursday September 5, 2019

    8 x 200m Sprints  

    Core:

    50 Weighted Sit-ups 45/25

    50 Hollow Rockers

    50 Back Extentions 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4685/

    Sep
    03

    Wednesday September 4, 2019

    Back Rack Lunges 

    5 x 10

    5RFT

    2 Legless Rope Climbs 

    20 Alternating DB Snatch  65/45

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4683/

    Sep
    02

    Tuesday September 3, 2019

    CrossFit Open Wod 15.1

    9 Min AMRAP 

    15 TTB

    10 Deadlifts  115/75

    5 Snatch  115/75

    ETT:

    3 Attemps at Max Bar Hang 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4681/

    Aug
    29

    Friday August 30, 2019

    12 RFT

    9 Wallballs

    1 Clean & Jerk  225/155

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4679/

    Aug
    28

    Thursday August 29, 2019

    Pool Wod 🏊🏼‍♀️

    6RFT

    24 Walking Lunges

    24 Push-ups 

    24 Sit-ups 

    Swim 5 Laps

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4677/

    Aug
    27

    Wednesday August 28, 2019

    Snatch Balance + OHS

    12 Min AMRAP 

    5 Burpees

    5 Power Snatch  115/75

    20 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/4675/

    Aug
    26

    Tuesday August 27, 2019

    10 x 100m Sprints

    “Durante Core”

    5 Rounds

    10 Hollow Rockers

    10 V-ups 

    10 Tuck Ups

    10 Sec Hollow Hold 

    Rest 1 Minute

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4673/

    Aug
    25

    Monday August 26, 2019

    CrossFit Open Wod 19.5

    33-27-21-15-9

    Thrusters  95/65

    C2B Pull-ups 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4671/