• Thursday June 8, 2017

    Pool Day! (Meet at the Pool) 2 Rounds Max Reps 1 Minute Pool Muscle Ups 2 Minutes Shallow End Sprints 3 Minutes Burpees 4 Minutes Swim Don't forget to bring a towel *Before you participate in today's WOD, make sure to be properly hydrated 24 hours prior to … Read More...

    Jun
    06

    Wednesday June 7, 2017

    20 Min AMRAP
    400m Run/Row
    20 Weighted Sit-ups
    10 OHS 95/65

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

    Jun
    06

    Tuesday June 6, 2017

    “Grace”
    30 Clean & Jerk 135/95

    Rest

    Build to a Max Clean & Jerk

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

    Jun
    04

    CrossFit morning

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/3621/

    Jun
    04

    Monday June 5, 2017

    20 Minutes to find a 1RM Strict Press

    4 Rounds (NFT)
    5 Strict Pull-ups
    10 GHD Sit-ups

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

    Jun
    01

    Thursday June 1, 2017

    10x100m Sprints
    1 Minute Rest Between each

    Deadlifts
    10-10-10

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

    May
    30

    Wednesday May 31, 2017

    “Isabel”
    30 Snatch 135/95

    Core:
    3 Rounds
    20 Floor Wipers
    5 Inch Worm
    30 Sec Hollow Hold

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

    May
    30

    Tuesday May 30, 2017

    Strict Press
    5×2

    4 Rounds
    60m Walking Lunge
    4 Rope Climbs

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

    May
    28

    Monday May 29, 2017

    Every 3 Minutes for 30 Minutes
    1 Hang Power Clean
    2 Front Squats
    1 Hang Squat Clean
    2 Front Squats
    1 Squat Clean

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

    May
    25

    Friday May 26, 2017

    Partner Time
    100 Wallballs
    100 C2B Pull-ups
    100 Alternating Pistols
    100 Alternating DB Snatch 70/50

    One person works, the other holds a plank

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

    May
    24

    Thursday May 25, 2017

    1000m Row
    21 Clean & Jerk 155/105
    750m Row
    15 Clean & Jerk
    500m Row
    9 Clean & Jerk

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