Welcome to SEALFIT!

Baseline: ROM Drills. 20 minutes of Grinder PT. Endurance: LSD run, bike, swim Alt WOD:  CF Open WOD.  See Games.Crossfit.com.  We will be doing this at HQ at 2pm PST. Durability: Active Stretch or Warrior Yoga 8 Weeks to SEALFIT Advanced Training Guide - get the book or e-book from Coach Divine – chalked full of [...]

Baseline: ROM Drills. 3 Rounds: 5x SBGU each side, 5x Pull ups, 10x dips, run 400m Strength: 3-3-3-2-2-1-1-1 Power Snatch Stamina: 4 Rounds, not timed: 5x Power snatch @ 75% 1 RM, 10x KB snatch each side (24kg/16kg), 50m Buddy Pull with heavy band. Work Capacity: 20 Rounds. Every 60 sec, perform the following: 3x [...]

Baseline: ROM Drills. 30-20-10 reps of KB swing, air squats (Run 200m between each cluster). Work Capacity: 7 Rounds: 5x Man Makers (40#/25#), 6x Chest to Bar pull ups, 7x Box Jump (30in/24in), 8x Toes 2 Bar Durability: 1x800m sprint, 1x600m sprint, 1x400m sprint, 1x200m sprint, 1x100m sprint. These are to be performed all out; [...]

Baseline: ROM Drills. 10 minute AMRAPs: 10 x sandbag clean + run 100m with sandbag. Strength: 5-5-3-3-3-3-3 Military (strict) Press Stamina: Chipper, not timed: 20x Military Press @ 90% 3RM, 100x Push Press (45#), 800m Buddy Carry Work Capacity: 5 Rounds for time. With a 20# weight vest: 10x Overhead Squat (95#/65#), 10x Burpee Pull [...]

Baseline: ROM Drills. 50x Sandbag clean and press. Work Capacity: 30 Muscle Ups for time, then run 2 miles at fast pace. Durability: 4 Rounds: 10x GHD sit up, 5x KB slasher each side @ 16kg, 45/45sec side bridge, 10x reverse hyper. Active stretch or Yoga. 8 Weeks to SEALFIT Advanced Training Guide - get the [...]