Oct
    31

    Thursday November 1, 2018

    10RNFT
    1 Power Snatch + 1 OHS + 1 Squat Snatch

    Core:
    3 Rounds
    30 V-Ups
    60 Bicycle
    30 Sit-ups
    60 Flutter kicks
    30 Toe Touches
    60 Mountain Climbers

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

    Oct
    30

    Wednesday October 31, 2018

    Build to a Heavy Split Jerk

    30-20-10
    Calorie Row
    Deadlift 185/125

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

    Oct
    30

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4274/

    Oct
    29

    Tuesday October 30, 2018

    “Mary”
    20 Min AMRAP
    5 HSPU
    10 Alternating Pistols
    15 Pull-ups

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

    Oct
    28

    Monday October 29, 2018

    Front Squats
    3-3-2-2-1-1

    21-15-9
    DB Snatch 50/35
    Burpee Over DB

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

    Oct
    25

    Friday October 26, 2018

    In Teams of 2, complete the following for Time:

    1 Mile Run
    100 Push-ups
    200 OH Walking Lunge 45/25
    300 Air Squats
    1 Mile Run

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

    Oct
    24

    Thursday October 25, 2018

    Build to a Heavy Clean & Jerk

    “Durante Core”
    5 Rounds
    10 Hollow Rockers
    10 V-Ups
    10 Tuck Ups
    10 sec Hollow Hold
    Rest 1 Min Between Rounds

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

    Oct
    23

    Wednesday October 24, 2018

    7 Rounds for time of:
    7 Burpee Box Jump Overs, 24″/20″
    7 Thrusters, 95/65
    7 Pull-ups

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

    Oct
    22

    Tuesday October 23, 2018

    Strict Press
    5-4-3-2-2-1-1

    5x500m Row
    Rest as needed between rounds

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

    Oct
    21

    Monday October 22, 2018

    12 Min AMRAP
    1 KB Deadlift
    1 KBS
    1 Goblet Squat
    2 KB Deadlift
    2 KBS
    2 Goblet Squat
    3,4,5

    Increasing by one rep for 12 mins

    ETT:
    5 Mins
    Max Distance Prowler Push

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