Free Weekly Workout

This WOD is straight off the Grinder, written by Coach last week. Took him a little over an hour to do the Work Capacity. Enjoy! Baseline: Pre SOP, Box Breathing, ROM, 400m Run, 25 Reps Bench Press 45#, 20 Burpees, 20 Air Squats. Work Capacity: 8 Rounds of: 10x Bench Press 135# 10 x Ring Rows […]

We are digging into the SEALFIT archives for this weeks Monster Mash. Running with “Angie” combines a classic CrossFit benchmark WOD with running. Simple yet punishing.  HOOYAH! Baseline: Pre SOP, Box Breathing, ROM. Work Capacity: 2 mile run 100 pull ups 800 meter run 100 push ups 800 meter run 100 situps 2 mile run […]

Baseline: Pre SOP, Box Breathing, ROM, Run 800m, Row 500m, Run 400m, Row 250m, Warm up to 135# Power Clean. Work Capacity: 10 Power Cleans  135# Row 1000m 10 Clean and Jerks 135# Run 800m 10 Power Snatch 135# Row 500m 10 Deadlift 135# Run 400m 50 Bar Facing Burpees Durability:  30 min Warrior Yoga, […]

Baseline: Pre SOP, Box Breathing, ROM, 3 Rounds: 2 Min Plank Hold, 1 Min Bar Hang, 10 Diamond Push Ups, 10 Dead Hang Pull Ups. Work Capacity: 50m Overhead Walking Lunge 45/35# Bar 400m Run 100 4 Count Flutter Kicks 400m Run 50 Weighted Step Up Sand Bag Back Rack 60/40# 400m Run 100 Sledge […]

Baseline: Pre SOP, Box Breathing, ROM, 1000m Row, 20 Alt 1 Arm Dumbbell Snatch 45/25#, 5 Rounds of 5 Dead Hangs with 4 Second Deficit (120 sec rest between rounds). Work Capacity: With a 30/20# Pack or Vest Run 800m to Hill or Stairs 5 Min Of Hill or Stair Sprints, only run timer while […]

Baseline: Pre SOP, Box Breathing, ROM, 3 Rounds; 500m Row, 5 overhead squats 65/45#, 5 push press 65/45#, 10 alt walking lunge w/bar on back rack. Work Capacity: 400m Run 10 Overhead Squats 115/75# 800m Run 20 Alt Walking Lunge w/bar on Back rack 800m Run 10 Curtis P’s 400m Run 20 Ground to Overhead […]

Baseline: Pre SOP, Box Breathing, ROM, Pre-SOP and Box Breathing, then ROM Drills. Row 500m, 20x strict press, row 500m, 10x strict HSPU. Work Capacity: Swim 1000m (sub 2000m ROW) Run 2 Miles Max Push Ups (Burn Out Sets) Max Pull Ups Max Sit Ups Durability:5 Mile Ruck 50#/30# Uneven Terrain, Hydrate Fuel.

Baseline: Pre SOP, Box Breathing, ROM, 5 Rounds 10X Sand Bag Cleans, 25M Shuttle Sprint w Bag. Work Capacity: 2 Rounds for Time (You have 4 min per station, each member must complete all the reps and you must move as a team, 1 burpee penalty at the end for every rep missed in the […]

  Baseline: Pre SOP, Box Breathing, ROM, 3 Rounds Barbell Complex with Burpee chaser (65-95#) Work Capacity:  Complete the Following in one hour. SEALFIT Total: Work up to 1RM of Bench, Back Squat, Push Press, Deadlift. Then: 10k run.   Durability: Warrior Yoga, Hydrate, Fuel.