• Friday October 18, 2019 CrossFit Open Wod 20.2 20 Min AMRAP  4 DB Thrusters  50/35/20 6 TTB 24 Double Unders   *Before you participate in today's WOD, make sure to be properly hydrated 24 hours prior to … Read More...

    Sep
    18

    Thursday September 19, 2019

    3 rep Touch and Go Power Clean

    “Grace”

    For Time:

    30 Clean & Jerks  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/4707/

    Sep
    17

    Wednesday September 18, 2019

    16 – 14 – 12 – 10 – 8 – 6 – 4 – 2

    Chest to Bar Pull-ups 

    DB OH Walking Lunge  50/35 

    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/4705/

    Sep
    16

    Tuesday September 17, 2019

    Back Squats

    3 x 20 

    For Time:

    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/4702/

    Sep
    15

    Monday September 16, 2019

    15 Min to work on Handstand Skills 

    CrossFit Open Wod 17.4

    13 Min AMRAP 

    55 Deadlifts 225/155

    55 Wallballs 

    55 Calorie Row 

    55 HSPU 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4700/

    Sep
    12

    Friday September 13, 2019

    CrossFit Open WOD 15.5

    27-21-15-9

    Calorie Row

    Thrusters  95/65

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4698/

    Sep
    11

    Thursday September 12, 2019

    Build to a Heavy Clean 

    7 RFT

    10 KBS   32kg/24kg

    10 Medball Sit-up Throw

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4696/

    Sep
    10

    Wednesday September 11, 2019

    9/11 Memorial WOD

    343 Burpees

    343 Firefighters who lost their lives on September 11, 2001 in the Terrorist Attacks on New York City 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4694/

    Sep
    09

    Tuesday September 10, 2019

    CrossFit Open Wod 12.3

    18min AMRAP 

    15 Box Jumps

    12 Push Press  115/75

    9 TTB

    ETT:

    200 Double Unders

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4692/

    Sep
    08

    Monday September 9, 2019

    5 RFT 

    400m Run

    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/4690/

    Sep
    05

    Friday September 6, 2019

    30 RFT

    5 Medball Cleans

    4 Chest to Bar Pull-ups  

    3 Burpee Box Jumps 

    35 Min Time Cap 

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

    http://seawayvalleycrossfit.com/fitness-seawayvalley-featured/4687/