FRIDAY 8.10.18


REMINDER: 6:30pm class will be cancelled in lieu of No Shower Happy Hour. Come join us at Jdubs for live music, paleo friendly food truck, games, and more!

Seaward CrossFit – CrossFit

Question of the day

Who is your favorite athlete?

Metcon (Time)

Row 1k

25 Single arm kettlebell thruster, right (53lbs/35lbs)

25 Kettlebell swings (53lbs/35lbs)

25 Single arm kettlebell thruster, left (53lbs/35lbs)

25 Kettlebell swings (53lbs/35lbs)


Every 1:30 x 12 sets (18 minutes)

Sets 1-4: 4 Clean grip shrugs + 4 high pulls (from hi hang)

Sets 5-8: 4 Muscle clean

Sets 9-12: 4 Power clean + 1 front squat
Sets 1-8: 45% of 1RM clean

Sets 9-12: 65% of 1RM clean

*Enter weight used for sets 9-12


Row 750 meters

20 Single arm kettlebell thruster, right

20 Kettlebell swings

20 Single arm kettlebell thruster, left

20 Kettlebell swings

*Use a kettlebell or dumbbell that is challenging but allows good form.


3 x 50 ft.

Double kettlebell front rack walking lunges

*Rest 1:00 between sets

*Use a weight that is a struggle for 70ft but you can complete unbroken.

3 x 1:00

GHD PVC paddling

*Rest 1:00 between sets

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