• Wednesday May 22, 2019 25 Min AMRAP  2 Laps Suitcase carry  32kg/24kg  20 Push-ups  20 Weighted Sit-ups 3 Rope Climbs *Before you participate in today's WOD, make sure to be properly hydrated 24 hours prior to … Read More...

    May
    06

    Tuesday May 7, 2019

    5 Rounds

    5 Devil Press (with a Plate)  45/25

    10 Alternating DB Snatch  50/35

    15 Plate Jumps 

    Rest 3 Minutes 

    5 Rounds

    5 Devil Press

    10 Alternating DB Snatch

    15 Plate Jumps 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4510/

    May
    05

    Monday May 6, 2019

    10 Rounds (3 Mins each)

    1 Lap Sprint 

    10 Hollow Rockers 

    Rest in any time remaining 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4508/

    May
    02

    Friday May 3, 2019 

    Choose your own adventure!

    5km Run or 5000m Row 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4506/

    May
    01

    Thursday May 2, 2019

    20 Min AMRAP 

    50 Walking Lunges 

    1 Length Plate Push 

    1 Lap Farmers Carry 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4504/

    Apr
    30

    Wednesday May 1, 2019

    12 Min EMOM 

    5 Strict Pull-ups

    10 Push-ups 

    Core:

    10-1

    Barbell Rollout 

    Strict TTB

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4502/

    Apr
    29

    Tuesday April 30, 2019

    Build to a Heavy Push Jerk + Split Jerk 

    9 Min AMRAP 

    9 Power Cleans  135/95

    7 Shoulder to Overhead

    5 Burpee Over Bar

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4500/

    Apr
    28

    Monday April 29, 2019

    4 RFT

    20 Medball Cleans 

    20 Alternating DB Snatch  50/35

    400m Run 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4496/

    Apr
    26

    Friday April 26, 2019

    Apr
    17

    Thursday April 18, 2019

    20 Mins to work on Hang Snatch + Snatch

    50-35-20
    Wallballs
    10-8-6
    Bar Muscle Ups

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

    Apr
    16

    Wednesday April 17, 2019

    Please come prepared to wod outdoors

    Team of 2
    1000m Run
    100 KBS 32kg/24kg
    1000m Run

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