• Friday July 19, 2019 1 Mile Run 2000m Row 30 Calorie Assault Bike  *Before you participate in today's WOD, make sure to be properly hydrated 24 hours prior to … Read More...

    Jul
    04

    Friday July 5, 2019

    4RFT

    18 Power Cleans  135/95

    15 Front Squats 

    12 Push Jerk 

    Rest 2 Minutes 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/4598/

    Jul
    03

    Thursday July 4, 2019

    Pool Day!

    22 Min AMRAP 

    Swim 5 Laps 

    15 Pool Muscle Ups

    30 Walking Lunges

    30 Sit-ups

    1 Length Bear Crawl

    1 Length Reverse Bear Crawl 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4596/

    Jul
    02

    Wednesday July 3, 2019

    15 Min AMRAP 

     2 Laps Suitcase Carry  32kg/24kg

    10 Atlas Stone Lifts  

    Rest 5 Minutes 

    10 Min AMRAP 

    20 Double Unders

    10 Alternating DB Snatch  75/50

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4594/

    Jul
    01

    Tuesday July 2, 2019

    For Time:

    1 Mile Run

    50 Burpees 

    1 Mile Run 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4592/

    Jun
    27

    Friday June 28, 2019

    3RFT 

    21 Front Squats 155/105

    400m Run 

    Plank for Time equal to Run time 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4590/

    Jun
    26

    Thursday June 27, 2019

    30 Clean & Jerk  135/95

    Every time the bar is dropped complete 100 Double Unders 

    Core:

    5 Mins Max Medball Sit-up Throws 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4588/

    Jun
    25

    Wednesday June 26, 2019

    POOL DAY! 

    25 Min AMRAP

    Swim 4 Laps

    1 Arm OH KB Carry Left Rx: 24kg/16kg

    1 Arm OH KB Carry Right

    25 KB Sumo DL High Pull

    25 KBS

    25 Lunges

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4585/

    Jun
    24

    Tuesday June 25, 2019

    Build up to a Heavy 

    Hang Snatch + Snatch 

    1 Mile Max Effort Run 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4583/

    Jun
    23

    Monday June 24, 2019

    For Time:

    40 Wallballs

    20 Burpee Pull-ups 

    30 Wallballs 

    15 Burpee Pull-ups 

    20 Wallballs 

    10 Burpee Pull-ups 

    10 Wallballs

    5 Burpee 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/4581/

    Jun
    20

    Friday June 21, 2019

    “Hollyman”

    30RFT

    5 Wallballs 

    3 HSPU

    1 Power Clean  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/4579/