• Friday November 15, 2019 4RFT  400m Run 30 OHWL  45/25 20 Medball Cleans 10 Tuck Jumps  *Before you participate in today's WOD, make sure to be properly hydrated 24 hours prior to … Read More...

    Nov
    01

    Friday November 1, 2019

    CrossFit Open Wod 20.4

    For time:

    30 box jumps

    15 clean and jerks, 95/65

    30 box jumps

    15 clean and jerks, 135/85

    30 box jumps

    10 clean and jerks, 185/115

    30 single-leg squats

    10 clean and jerks, 225/145

    30 single-leg squats

    5 clean and jerks, 275/175

    30 single-leg squats

    5 clean and jerks, 315/205

    Time cap: 20 minutes

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4772/

    Oct
    30

    Thursday October 31, 2019

    7 Min Max Burpees 

    Core: 

    Plank Challenge 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4770/

    Oct
    29

    Wednesday October 30, 2019

    Partner Up

    For Time:

    200 Wallballs 

    200 Power Cleans   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/4768/

    Oct
    28

    Tuesday October 29, 2019

    Build to a Heavy Split Jerk

    5 RFT

    50 Double Unders

    15 Push Press  75/55

    10 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/4766/

    Oct
    27

    Monday October 28, 2019

    20 Min AMRAP 

    500m Row

    20 Alternating Pistols

    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/4764/

    Oct
    25

    Friday October 25, 2019

    CrossFit Open Wod 20.3 

    (Repeat from 18.4)

    21-15-9

    Deadlifts  225/155

    Handstand Push-ups

    21-15-9

    Deadlifts  315/205

    50ft Handstand Walk sc: Bear Crawl

    9 min Cap 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4762/

    Oct
    23

    Thursday October 24, 2019

    1.5 Mile Run  (outdoors if not raining)

    Durante Core:

    5 Rounds

    10 Hollow Rockers

    10 V-ups

    10 Tuck ups

    10 Sec Hollow Hold

    1 Min Rest 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4760/

    Oct
    22

    Wednesday October 23, 2019

    “DT”

    5RFT 

    12 Deadlifts  155/105

    9 Hang Clean 

    6 Push Jerk

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4758/

    Oct
    21

    Tuesday October 22, 2019

    3 Position Snatch 

    15 Min AMRAP 

    15 Calorie Row

    50 Double Unders

    15 KBS  32kg/24kg

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4756/

    Oct
    20

    Monday October 21, 2019

    3 Rounds for Max Reps

    1 Min Wallballs

    1 Min Sumo Deadlift High Pull  75/55

    1 Min Box Jumps

    1 Min Push Press  75/55

    1 Min Row

    Rest 1 Minute 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/4753/