WOD

Mystery WODs all day.
Last training day of 2011. Classes at 9am, 5pm, and 6pm.
------------------------
Closed Saturday and Monday
------------------------------

WOD

2KB Man Makers (53#/44#M--35#/25#W)
Burpee Star Jump

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 Reps Of each:
-----------------------------------

WOD

Curtis P-10(95#M/65#W)

Dive Bombers-15

Burpee Broad Jump(D) 100M

X3 Rounds For Time:

Holiday Schedule

Closed Monday December 26th, 2011
Closed Saturday December 31st, 2011
Closed Monday December 2nd, 2012
-------------------------------------
Merry Christmas and Happy New Year!

CrossFit Seguin 2011

CrossFit Seguin 2011: Texas Kettlebell Club/Boot Camp Divas. Pics from this past year. Fight Gone Bad/WOD For The Cure/Olympic Lifting Meet/Classes/Divas.
Get Ready 2012, because we're getting leaner, meaner, faster and stronger!

WODs

Here is some of the past WODs from this week:
-----------------------------------------------
"Burpee Hell"

Burpee Broad Jump-100M
Swings(A)-21(53#M/35#W)
Burpee-30
Power Snatch-15(95#M/65#W)
Burpee Pull Up-20
SDLHP-9(Same Weight)
Bar Facing Burpee-10

x2 Rounds For Time:
-----------------------
Burpee Star Jump-5
Power Clean-10(135#M/95#W)
Pull Ups-20
Swings(A)-30(53#M/35#W)

AMRAP-20min

Finisher-800M Run For Time:
--------------------------------
GVT

Barbell Press-10
1KB Plank Row 10L/10R
Barbell Front Squat-10

x10 Rounds Not For Time:
-----------------------------

WOD

Double Unders-50
200M Run
Swings(R)-40(53#M/35#W)
400M Run
1KB Thruster-30(15L/15R--53#M/35#W)
600M Run
Pull Ups-20
800M Run
Burpee Star Jump-10

For Time:
-----------------------

WOD

Squat Clean(85% 1 rep max)

Double Unders(or Star Jumps)

1,2,3,4,5,6,7....continue by 1's

10,20,30,40,50,60,70...continue by 10's

AMRAP-10min(Super Set)

------------------------------------

WOD

TRX Body Weight Row-Max

Ring Push Ups-Max

x7 Rounds: Not for Time.

WOD

Thrusters(95#M/65#W)
Burpee-Star Jump

3,6,9,12,15,18,21,24,27,30..Continue by 3's

5min AMRAP/1min Break/ x3 Rounds:
-----------------------------------------

Clean And Jerk

90Kg/198lbs Clean and Jerk at 58kg/127lbs body weight. OK Weightlifting/Woodward CrossFit Olympic Lifting meet.

WOD

Push Ups-20
Squats-20
Ab Crusher-Russian Twist-15(25#M/20#W)
Plyo Push Up-12
Jumping Lunge-12

x6 Rounds For Time:
--------------------

WOD

Double Unders-21
Thrusters-15
Burpees-9

x5 Rounds For Time:
---------------------

WOD

Swings(R) 72#M/44#W
Burpees

3,6,9,12,15,18,21,24,27,30,33....Continue by 3's

AMRAP-20min
------------------

Jesus and Rogelio at the Olympic Lifting meet at Woodward CrossFit/OK Weightlifting. Jesus took home 1st and Rogelio 3rd place in their weight categories.

WOD

Burpee Pull Ups-21
HSPU-9
Box Jumps-15

x3 Rounds For Time:
(A.M. WOD)
----------------------

WOD

Pull Ups-20
Push Ups-30
Sit Ups-40
Squats-50
Clean And Jerk-10(135#M/95#W)

x3 Rounds For Time:

WOD

Pull Ups-7
Burpees-14
Squats-21

x10 Rounds for time:
----------------------

WOD

Thrusters(75#M/55#W)

Bent Rows

Burpees

3 Rounds of The following Number sequence: 5,7,10,12 reps of each.

WOD

200M Run
Pull Ups-20
200M Run
Hindu Push Ups-20
200M Run
Burpees-20
200M Run
V-Ups-20

x3 Rounds For Time:
-----------------------

WOD

"Murph"

1Mile Run
Pull Ups-100
Push Ups-200
Squats-300
1Mile Run

For Time:
--------------

WOD

Dead Lift-4(70% of your 1 rep max)
HSPU-Max
TRX-Body Weight Row-Max

x 7 Rounds; Not For Time:
----------------------------

WOD

Squat Clean-7(155#M/105#W)

Swings(A)-21(53#M/35#W)

Burpees-9

X5 Rounds For Time:

WOD

Dead Lift-10(225M/155W)

2KB Push Press-5

Sprint

2KB Squat-5(70M/44W)

20Min AMRAP

WOD

Double Unders-100
Push Press-75(75#M/55#W)
Jumping Lunges-50(25L/25R)
Swings(A)-25

x2 Rounds For Time:
----------------------

WOD

Thrusters-10(75#M/55#W)
Swings(A)-12(53#M/35#W)
Burpees-15

x8 Rounds For Time:
------------

Olympic Lifting Seminar Nov. 19

Olympic Lifting Seminar with Coach: Oleg Kechko
Registration: You must sing up at the CrossFit Seguin gym. Limited spots available.
Time/Date: 1pm-4pm; Saturday, November 19th, 2011
Price:$35
Location: CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155

Questions: Contact: 830-556-4180 or email: texaskettlebellcub@gmail.com
----------------------------------------------------------------------------

WOD

Body Weight Squats-50
Hang Power Snatch-10(95#M/65#W)
Double Unders-40
Hang Clean and Press-10
Burpees-30
Thrusters-10
Pull Ups-20

x3 Rounds For Time:
---------------------

Today Your Health and You

CrossFit Seguin is featured in a local magazine: "Today Your Health and You"
Check it out!
Here is the link: http://magazinevolume.com/9233TH/

WOD

Hang Snatch 3set-3Reps
Add Weight
Hang Snatch 1,1,1,1,1,1,1.

Work on Hook Grip
--------------------------

WOD

"Curtis P's Walk in the Park"

Walking Curtis P's with a Hang Clean(D)-60M
Burpee Broad Jump(D)-100M(50 over/50 back)
Walking Curtis P's with a Hang Clean(D)-60M

For Time: Weight: 95#M/65#W(D=Distance)

WOD

Hindu Squats-100
Plyo Push Up(knees)-100
V-Sit Up-100
Hindu Squats-75
Plyo Push Up-75
V-Sit Up-75
Hindu Squats-50
Plyo Push Up-50
V-Sit Up-50
Hindu Squats-25
Plyo Push Up-25
V-Sit Up-25

For Time:
-----------------

WOD

1KB Thruster-L(53#M/35#W)
1KB Thruster-R
SDLHP
V-Ups

21,18,15,12,9 Reps of Each:
---------------------------

WOD

Thrusters-5(135#M/95#W)
Bar Facing Burpees-15

x7 Rounds For Time:
---------------------

WODs

Thursday's WOD:

"The Ross"

800M Run
Pull Ups-20
Push Press-20(95#M/65#W)
400M Run
Thrusters-20
Burpees-20
800M Run

For Time:(Courtesy of New Braunfels CrossFit)
----------------
Friday's WOD(s)

Dead Lifts!
----------------

"Martin"

Push Press-10
Swings(A)-10
Box Jumps-10

AMRAP-20Min
----------------

WOD

Curtis P's-10 (95#M/65#W)
Double Unders-20

AMRAP-15min
------------------
Strength:
1KB Framers Carry/ 1KB Clean

WOD

HSPU-3

Dead Lift-6(225m/155w)

Pull Ups-12

Double Unders-24

x10 Rounds For Time:

WOD

Happy Halloween!!!!

Today's WOD is a "Treat"!!!!

"Burpee Hell" }:)
------------------------------

TLU 5K. Six trophies awarded to CrossFit Seguin!

WOD

Clean Pull-3
Air Squat-5

x5Rounds (Not For Time)
---------------------------
Full Clean(Squat Clean) x7 Reps
----------------------------
Full Clean 1,1,1,1,1,1,1. (Increase Weight)
----------------------------

WOD

Press-5
Plank Row-10 each arm
Toe 2 Bar-15

AMRAP-20min(Adjust weight as needed for strict press)
-----------------

WOD

"Helen"

Run 400M
Swings(A)-21
Pull Ups-12

x3 Rounds For Time:
-----------------------
2KB(Heavy) Farmers Carry(D)/Burpees-10/Racked Carry(D)

WOD

"Cindy" /"Grace"

Pull Ups-5
Push Ups-10
Squats-15
x2 Rounds

Clean and Jerk-3reps

x7 Rounds For Time:
-----------------------

-MyFightPics.com-

WOD

"Barbara"


Pull Ups-20
Push Ups-30
Sit Ups-40
Squats-50

x5 Rounds


------------------

CrossFit Seguin Halloween!

WOD

Power Snatch 1,1,1,1,1(Empty Bar)
Power Snatch 1,1,1,1,1,1,1(Increase Weight)

Tire Flips
AMRAP-5min(400#M/320#W)
---------------------------------
"By all means let's be open-minded, but not so opened-minded that our brains drop out."
-Richard Dawkins

WOD

Push Press-20(95#M/65#W)
Walking Lunge-30(95#M/65#W)(15L/15R)
Double Unders-40

x5 Rounds For Time:
-----------------------
"It is no measure of health to be well adjusted to a profoundly sick society."
-Jiddu Krishnamurti

WOD

HSPU-3
2KB Alt Press-6(3L/3R)(2x53#M/2x35#W)
Clean Pulls-9(Max Clean and Jerk Weight)
Burpees-12

AMRAP-15Min
------------------

WOD

Power Cleans-3(155+M/95#+W)
Front Squat-6
Dead Lift-9

AMRAP-15min.(Same Weight For All)
---------------------------------------
"A man is a product of his thoughts what he thinks, he becomes."
-Mohandas Gandhi

Tagged!

WOD

Squat Snatch-10(75#M/55#W)
Burpee Broad Jump-(D)
Squat Snatch-10
Burpee Broad Jump-(D)
Squat Snatch-10
Burpee Broad Jump-(D)
Squat Snatch-10
Burpee Broad Jump-(D)
Squat Snatch-10
Burpee Broad Jump-(D)

For Time: (Distance decreases on the Burpee Broad Jump, sprint back.)
-------------------------

WOD

Sunday: Rest/Active Recovery: Run/Bike/Swim
--------------
Saturday:

"Heavy Metal"

Power Cleans-5(165#M/110#W)
Burpee-Pull Up-10
Double Unders-20

x5 Rounds For Time:
---------------------

WOD

Clean Pull- 3x5

Clean and Jerk-1,1,1,1.(Moderate Weight)

Clean and Jerk-1,1,1,1,1,1,1.(Increase Weight)
----------------

WOD

Pull Ups-50
Burpees-10
Pull Ups-40
Burpees-20
Pull Ups-30
Burpees-30
Pull Ups-20
Burpees-40
Pull Ups-10
Burpees-50

For Time:
--------------

WOD

200M Run
OHS-30(PVC)
Pull Ups-15

x4 Rounds For Time:
----------------------
Heavy 1KB Snatch:(88#M/53#W)
5,4,3,2,1,2,3,4,5

Pike Rope Climb:
1,1,1,1,1,1,1,1,1,1
---------------------

WOD

Turkish Get Up-10min 1L/1R
(Post Weight)
-------------------------------

Thrusters(95#M/65#W)
Power Cleans
10,9,8,7,6,5,4,3,2,1 Reps of Each For Time:
--------------------------------------------

WOD For The Cure 2011

WOD For The Cure at CrossFit Seguin/Seguin MMA!

WOD

Snatch Pull 2x3

Squat Snatch 1,1,1,1,1. Light Weight

Squat Snatch 1,1,1,1,1,1,1(Increase Weight)

Post PRs on the Board.
-----------------------

Tire Flipping Fun!

The 320# Tire Bites Back!

WOD

"Princess"

Run 200M
Hindu Squats-50
Run 400M
Ab Crushers-40
Run 600M
Burpees-30
Run 800M
Box Jump-20
Run 1000M
HSPU-10

For Time:
------------

WOD

Wall Ball(20#M/14#W)
Burpee
Swing(A)(53#M/35#W)

21, 15, 9 Reps Of Each For Time:
--------------------------------

WOD

SDLHP-30(75#M/55#W)

Burpee Broad Jump

SDLHP-30

Burpee Broad Jump

SDLHP-30

For Time:

----------------

WOD

Pull Ups
Burpees
(Super Set)

3,6,9,12,15,18,21,24,27,30...Continue by 3's

AMRAP-15Min
-----------------

A Bloody Good Time!

WOD

Run: 2 Miles

For Time:
----------------------

Out Of Towner

CrossFit Seguin Instructors with Christopher Smith. Chris drove all night from El Paso to train with us at CrossFit Seguin!

WOD

1 Lap

10 Box jumps

10 Pull Ups

X 10 Rounds

--------------------

WOD

Clean Pull 3x3(Heavy)

Squat Clean 1,1,1,1,1

Squat Clean and Jerk(Split/Power) 1,1,1,1,1
----------------------

WOD

Push Press-21-15-9(135#m/95#W)
Pull Ups -21-15-9
Double Unders-50-40-30

For Time:
-----------

WOD

Double Unders-25
2KB Swings-10(2x53#M/2x35#W)
Double Unders-25
2KB Cleans-10
Double Unders-25
2KB Push Press-10
Double Unders-25
2KB-Squat

x 4Rounds For Time:
---------------------

WOD

Curtis P's-10 (95#M/65#W)
Dive Bombers-15

x5 Rounds For Time:
---------------------

Ruck Up!

Getting Ready For a Ruck March, CrossFit Seguin Style!

WOD

Double Unders-100
Burpee Broad Jump(50M)
Swings(A)-75(53#M/35#W)
Burpee Broad Jump
Pull Ups-50
Burpee Broad Jump
Floor Wiper-25(Each Side)

For Time:
-----------

DIVAS!

WOD

Sorry, I'm a little behind on the Blog. Here is the missing WOD:

Saturday:

800M Run
Burpees-50
Thrusters-50(75#M/55#W)
800M Run

For Time:
-----------
Sunday: Run 5K
------------

WOD

Dead Lift-5 (80% of 1 Rep Max)
Pull Ups-10

x 7 Rounds Not For Time:
---------------------------

Boot Camp Divas At CrossFit Seguin

Boot Camp Divas after a tough workout at
The Texas Kettlebell Club/CrossFit Seguin.
----------------------------------------------

WOD

Swings-50
Plyo Push Up-10
Swings-40
Plyo Push Up-20
Swings-30
Plyo Push Up-30
Swings-20
Plyo Push Up-40
Swings-10
Plyo Push Up-50

For Time:
-------------------

CrossFit Seguin: Events

CrossFit Seguin: Events: WOD For The Cure! Help End Breast Cancer Go Passionately Pink For The Cure Time/Date: Registration: 8:00am/Event 9:00am: October 8th, 201...

WOD

Modern Warrior Fitness: Todays WOD:
21 thrusters (M95#/F65#)
15 pull ups
2 laps

X 4Rounds For Time

WOD

400M Run
Pull Ups-50

x4 Rounds
------------

WOD

Power Cleans-(95#M/65#W)
Burpees
3, 6, 9, 12, 15, 18, 21...Continue by 3's.

5Min AMRAP 1Min Rest x 3 Rounds
-------------------------------------
Double Unders-50
Squats-75

x3 Rounds
-------------

CrossFit Seguin Crew

CrossFit Seguin Crew Heading out for Fight Gone Bad 6!

WOD

800M Run
Pull Ups-50
800M
Push Ups-50
800M Run
Squats-50
800M Run

For Time:
-------------

WOD

Max Tire Flips in 5min- 320#M/W
------------------------------------
Clean and Jerk-30 (155#M/95#W)

For Time:
-----------
"Just Do It"- Nike

WOD

400M
Thrusters-15(95#M/65#W)
Pull ups-15

x4 Rounds For Time:
----------------------
"Be not afraid of growing slowly; be afraid only of standing still."
-Chinese Proverb

Flipping 600# Tires at Midnight! CrossFit Seguin Party Time!

WOD

Thrusters-100 (75#M/65#W)

For Time:
-----------

WOD

Thrusters-15
Bar Facing Burpees-15

x 5 Rounds For Time:
----------------------
"Both the man of science and the man of action live always at the edge of mystery, surrounded by it." -J. Robert Oppenheimer

Kettlebell Play Time

"Playing" with the 53# Kettlebell!

WOD

"Morrison"

Wall Ball-(20#M/14#W)
Box Jumps 32"M/20"W)
American Swing(53#M/35#W)

50,40,30,20,10 Reps Of Each For Time:
----------------

Hard Core Training!

50 Tire Flips For Time!

WOD

Rest Day: Active Recovery; Jump Rope, Run, Bike, Swim....
----------------------------

Seguin CrossFitters In Action

"Strength Is A Skill!"

WOD

American Swings (53#M/35#W)
Push Press(95#M/65#W) >21,18,15,12,&9 Reps of Each
200M Sprint(Between Sets)

For Time:
--------------------------
Snatch Pulls: 5x5

Full Clean: 2,2,2,2,2,2.
--------------------------

Check out Seguin MMA Team member CJ Hernandez rack up a win for the team at his amateur debut!

WOD

Jumping Pull Ups-100
Plyo Push Ups(Knees)-100
Squats-100
Jumping Pull Ups-75
Plyo Push Ups(Knees)-75
Squats-75
Jumping Pull Ups-50
Plyo Push Ups(Knees)-50
Squats-50
Jumping Pull Ups-25
Plyo Push Ups(Knees)-25
Squats-25

For Time:
---------------------------
"Fatigue makes cowards of us all."
-Vince Lombardi

Action Pics at CrossFit Seguin!

Alvino: On the 400# Tire. 50 Tire Flips For Time

WOD

KB Snatch 25L/25R
1 Arm Swing 50L/50R
2KB Clean 25
Floor Wipers-50
K2E-25
Russian Swings-50
Dead Clean and Press-25L/25R

For Time:
------------
"Peace means reloading your guns!" -Dimmu Borgir

This Is What We Do!

Seguin CrossFitters knocking out some Pull Ups!

WOD

Pull Ups-50
Lunges 50L/50R
Pull Ups-40
Lunges 40L/40R
Pull Ups-30
Lunges 30L/30R
Pull Ups-20
Lunges 20L/20R
Pull Ups-10
Lunges 10L/10R
400M Run

For Time:
-----------
"There's only one corner of the universe you can be certain of improving, and that's your own self."
-Aldous Huxley

CrossFitters In Action!

Labor Day Lunch Time WOD.

WOD

Swing(A)-10 (53#M/35#W)
Burpee-20
Double Unders-30

x 7 Rounds For Time:
----------------------

CrossFitters In Action!

Wall Ball/Sumo DL-HP

Reminder: Class Time Change

The early morning classes, Monday/Wednesday's/and Friday's, will now start at 5:30am at the TKC/CrossFit Seguin.

WOD

Dead Lift-25(135#M/125#W)
100M
2KB Push Press-25(2x53#M/2x35#W)
100M
2KB Squat-25(2x53#M/2x35#W)
100M
Burpees-25
100M
Frog Jumps-25
100M
1KB Thruster 25L/25R(1x53#M/1x35#W)
100M
Box Jump-25(24"/20")

For Time:
-----------
"Warriors, Come out to play!" -The Warriors

Seguin CrossFitters In Action

Tire Flips:600#/320#/165#/100#

WOD

Split Jerk: Post PRs on the PR board.
----------------

The Calm Before The Storm

Med Balls/Barbells/KBs/Tires:

WOD

Full Snatch-15
400M Run

x5 Rounds
--------------

CrossFitters In Action!

Double Unders/Barbells/and Tires! Another day at the office at TKC/CrossFit Seguin!

WOD

Muscle Ups-4

HSPUs-8

Pistols-12(6L/6R)

AMRAP-20Min

------------------------

"Follow Me!"-U.S. Army saying

5pm Class

5pm Class after getting down and dirty on Tire Flips in the Texas heat!

WOD

Wall Ball(20#M/14#W)
SDLHP(75#M/55#W)
Swings(53#M/35#W)(Russian)
Push Press(75#M/55#W)
Tire Flip(320#M&W)

1Min Each no breaks/1Min Break after each Round.
----------------------
"The first principle is that you must not fool yourself and you are the easiest person to fool."
-Richard P. Feynman

WOD

Burpees-40
Thrusters-30(75#M/55#W)
Swings-20(53#M/35#W)
SDLHP-10(75#M/55#W)

x2 Rounds
------------
"Health is the greatest possession. Content is the greatest treasure. Confidence is the greatest friend. Non-being is the greatest joy."
-Lao Tzu

Texas Kettlebell Club: BootCamp Divas Barbell Workshop

Texas Kettlebell Club: BootCamp Divas Barbell Workshop: Boot Camp Divas Working on Barbell Lifts: Dead Lift/Clean/Press at the Texas Kettlebell Club/CrossFit Seguin with CrossFit/K...

WOD

Rest Day: Active Recovery; Run/ Bike/ Swim.

WOD

Run 200M
Chest 2 Bar Pull Ups-10
Burpees-15
Run-300M
Thrusters-20(95#M/65#W)
Push Ups-25

x2 Rounds For Time:
-----------------------
"If you're gonna spew, spew into this."
-Garth(Wayne's World)

WOD

Olympic Lifts:

Clean and Jerk

Snatch
----------
Post PRs on the PR board:
---------------------------
"Strength is a skill."

WOD

Double Unders-40
Burpees-30
Swings-20(53#M/35#W)

x5 Rounds For Time:
----------------------
"Before all else, be armed."
-Niccolo Machiavelli

WOD

Swings-20
Push Press-10: x5 Rounds
---------------------------
Burpees-10
Front Squat-5: x5 Rounds
---------------------------
KB Snatches 5L/5R
Bent Rows 10: x5 Rounds
---------------------------
Thrusters-10
Frog Jumps-10: x5 Rounds
---------------------------
Weight: Barbell: 95#M/65#W; Kettlebell 53#M/35#W
---------------------------

WOD

Front Squat-5 (185#-165#M/115#W-105#W)
HSPU-10

x5 Rounds For Time:
-----------------------
"You can't build a reputation on what you are going to do."
-Henry Ford

WOD

Power Clean and Press-10 (95#M/65#W)
Box Jump-15
Double Unders-20

x7 Rounds For Time:
----------------------
"The key is to keep company only with people who uplift you, whose presence calls forth your best." -Epictetus

WOD

Burpees-25
Pull-ups-50
Push Press-75
Double Unders-100
Air Squats-125
200M Sprint

For Time:
------------
"The more man meditates on good thoughts, the better will be his world and the world at large."
-Confucius

WOD

Olympic Snatch:
-----------------
Post PRs on the White Board:
------------------------------

Reality TV at TKC/CrossFit Seguin/Seguin MMA

There will be a Reality TV producer at the Seguin MMA/CrossFit Seguin Facility on Monday (August 22nd) between 6pm and 7pm. He will be there to discuss filming of TV shows at our school. All student please attend class that day. Lets have a great turn out an show him what our school is all about!

WOD

Swings(53#M/35#W)
Burpees
Pull-Ups
5, 7, 10, 12, 15, 20 Reps of each For Time:
------------------------
Barbell Play Time!
------------------------

WOD

Thrusters(95#M/65#W)
Snatch L(53#M/35#W)
Snatch R

21, 15, 9 Reps of each For Time:
---------------------------------
Wall Ball & Burpee: Tabata Super Set.
---------------------------------

WOD

Hindu Push Ups-20
Ab Crushers-30
Hindu Squats-40

AMRAP-15 Min
-----------------

WOD

Burpees-5
Swing-10
Burpees-20
Swings-30
Burpees-40
Swings-50
800M Run

For Time:
--------------

WOD

Dead Lifts-1,1,1,1,1,1,1

Post PRs on the white board:
-----------------------------

WOD

Olympic Clean(Squat)-5 (165#M/110#W)
Burpees-10

x5 Rounds For Time:
----------------------

WOD

Sots Press-10L/10R
Swings-30
Sots Press 10L/10R
Burpees-30
Sots Press-10L/10R
Double Unders-30
Sots Press-10L/10R
Hindu Squats-100
800M Run

For Time:
---------------------
1X 44#KB Men/1X 25#KB Women

WOD

HSPU-10
Thrusters-20(75#M/55#W)
Toe To Bar-30
Power Cleans-40(Same Weight)
Burpees-50
Sumo-DL-HP-60(Same Weight)

For Time:
------------
"A man can fail many times, but he isn't a failure until he blames somebody else."
-John Burroughs

WOD

"Angie"

Pull-Ups-100
Push Ups-100
Sit-Ups-100
Squats-100

For Time:
------------

WOD

Rest Day: Work on skills; Double-unders/Olympic Lifts/Muscle Ups/Hand Stands(Push Ups)/Pistols.
-------------------------
"I touch the future; I teach." -Anonymous

Fight Night In San Antonio

Fight Night Tonight at Cowboys Dancehall in San Antonio! Fights start at 6pm! Come out and support the Seguin MMA Fight Team! Four Seguin MMA fighters on the card! See you all there!

WOD

Hang Power Cleans-20(95#M/65#W)
Push Press-30
Double Unders-20
Box Jump-30
Sumo DL-HP-20
Burpee-30
Thrusters-20
800M Run

For Time:
------------

WOD

Clean Pulls-3 sets of 5reps
Clean Pull/Full Clean: 2/1 x3 rounds(x2)

Clean Pull /Full Clean 1/1 x5 rounds

Olympic Clean: 1,1,1,1,1.
Olympic Clean and Jerk: 1,1,1,1,1.
-------------------------
Post PRs on the wall.
-------------------------

TKC/CrossFit Seguin Youtube Channel

Check out the Texas Kettlebell Club and CrossFit Seguin's Youtube channel! PR's on the Dead Lift/Snatch/ Clean and Jerk.

http://www.youtube.com/user/FunctionalWarrior?feature=mhee

Personal Training Now Available

Personal Training slots now open at the Texas Kettlebell Club/CrossFit Seguin: Boost your metabolism, melt fat, and build a lean, toned body with Seguin's top trainers!

Diana Salinas, CPT

David Butler, RKC, CF-L1

-------------------------------

Contact us now to schedule a Free introduction class! Call: 830-433-0773 or email: texaskettlebellclub@gmail.com

WOD

Power Snatch-10(75#M/55#W)
Burpee-10
Sumo DL-HP-10(same weight)

x7 Rounds For Time:
----------------------

WOD

"Filthy Fifty"

-------------------

"Nuff said!" -G

WOD

Power Snatch-20(75#M/55#W)
Lunge-40(w/35# Plate Men/25# Plate Women)
Push Press-30(same weight)
Lunge-60(same weight)

x2 Rounds For Time:
-------------------------
Farmers Walk 100M Left/10 KB-Push ups/Farmers Walk 50M Left/10 KB-Push Ups.
Farmers Walk 100M Right/10KB-Push ups/Farmers Walk 50M Right/10 KB-Push Ups.

x2 Rounds For Time:
----------------------
"Under all that we think, lives all we believe, like the ultimate veil of our spirits."
-Antonio Machado

WOD

Push Press/Jerk-5 (135#+M/95#+W)
Burpee-10
Dead Hang Pull Ups-15

x4 Rounds
------------------------
American Swing & Sumo DL-HP(53#M/35#W)
21,15,& 9reps of each
200M Run w/15#(In Between Rounds)
----------------------------------------
"It's not enough to have a good mind; the main thing is to use it well."
-Rene Descartes

TKC/CrossFit Seguin Rate Changes

New Rates Effective August 1st, 2011.

Unlimited Membership-$120 per Month

Couples(2 Members)Unlimited -$199 per Month

Military/Law Enforcement-$99 per Month
---------------------------------

WOD

Rest Day/Active Recovery:

WOD

"Murph"
1mile Run
Pull-ups-100
Push-ups-200
Squats-300
1mile Run

For Time:
-----------------
"See y'all at the Fights!" -G.

WOD

Clean Pull-5-5-5-5

Full Clean-2-2-2-2

Clean and Jerk-1-1-1-1-1
--------------------------
"A gem cannot be polished without friction, nor a man perfected without traits."
-Seneca

WOD

Thrusters and Pull Ups- 12,9,6,9,12
Run 200M (In between sets)

For Time:
------------------------------
1KB Push Press/Jerk(Heavy!) And Rope Climb(Super Set)

5,4,3,2,1,2,3,4,5-(Push Press/Jerk Numbers)

2,2,2,2,2,2,2,2,2-(Rope Climb Numbers)

Not For Time.
------------------------------
"Experience is not what happens to a man; it is what a man does with what happens to him."
-Aldous Huxley

WOD

Burpees-60

OHS-30

Pull-ups-10

x3 Rounds For Time: Weight; 75#M/55#W

--------------------------------------------

"Open your eyes!"

Tickets-Pro MMA Fights-Seguin

Tickets available for the Blood, Sweat and Tears Pro MMA fights in Seguin, TX. Pick up your tickets at CrossFit Seguin. Ticket prices: $24-$35-$50.

Fight Night this Saturday at the Rodeo Fairgrounds in Seguin, TX!

WOD

Hindu Push Ups-30
Power Clean-30(95#M/65#W)
Burpees-30
Bent Rows-30
Star Jump-30
Floor Wipers-30
Thrusters-30

For Time:
-----------------------
"Ignorance, the root and stem of all evil."-Plato

WOD

Pull-ups 20
Push-ups 30
V-ups 40
Squats 50

x5 Rounds For Time:
----------------------
"The known is finite, the unknown infinite; intellectually we stand on an islet in the mist of an illimitable ocean of inexplicability. Our business in every generation is to reclaim a little more land." -Thomas H. Huxley

WOD

Rest Day: Read, relax, active recovery, and work on skills!

WOD

Run 400M
Swings-21(53#M/35#W) American
Burpee-15
Pull-up-9

x3 Rounds For Time:
----------------------
1 Arm Heavy KB Push Press/Jerk(88#M/53#W)

5,4,3,2,1,2,3,4,5 (Each Arm. Not For Time)
--------------------------------
"Unfortunately, there are huge amounts of resources invested in to the nurturing of human stupidity, instead of the nurturing of intelligence and creativity." -Graham Hancock

WOD

Dead Lift-15 (135#M/115#W)
Box Jump-10
Burpee-5

x 5 Rounds For Time:
-----------------------
"Here comes the pain!" -Slipknot

WOD

HSPU-3
Pistols-6(3L/3R)
Swings-9 (70#M/44#W)

x 20 Rounds For Time:
------------------------
"Change your thoughts and you change your world."
-Norman Vincent Peale

Womens Only Boot Camp

Womens only Boot Camp: "Boot Camp Divas" at CrossFit Seguin!

6 weeks of Fitness - for WOMEN ONLY! If you are ready to get stronger and be healthier then BOOTCAMP DIVAS is for you! Challenge yourself with obstacle courses, running, strength training, kettlebells, barbells and much more! BOOTCAMP DIVAS is designed for women of all fitness levels. What are you waiting for? Change YOUR body! Change YOUR life!

Session 1 - August 8th - September 15thClass times are Monday/Tuesday/Thursday 5:45 a.m. - 6:30 a.m.

Session Price - $180.00 Space is LIMITED!

Sign up Today! For Registration contact: Diana Salinas - Bootcamp Trainer dlsalinas70@gmail.com 830-556-1836

WOD

Push Press-30 (95#M/65#W)
Burpee-21
Push Press-20
Burpee-15
Push Press-10
Burpee-9

x 2 Rounds For Time:
----------------

WOD

Swings(53#M/35#W)
Thrusters(95#M/65#W)

3,6,9,12,15,18,21..continue by 3s
AMRAP-15min
-----------------

Warrior Diet Seminar

Warrior Diet Seminar Today at 1:30pm. BBQ to follow. All TKC/CrossFit Seguin members welcome!

WOD

Run 800M

Push Press

Bent Row >10-1

Burpee

Run 800M

For Time:

----------------

WOD

Dead Lift-10 (225#M/155#W)

Burpee-10

x 10 Rounds For Time:

-----------------------------------

WOD

Box Jumps-40

Sumo DL-HP-21(75#M/55#W)

Box Jumps-30

Sumo DL-HP-15

Box Jumps-20

Sumo DL-HP-9

X2 Rounds For Time:

--------------------------------

Rate Change

Rate change effective August 1st, 2011.

Unlimited Class Membership: $120 per month.
------------------------------

WOD

Rest Day: Rest and recharge your batteries for another week of awesome training!

WOD

Pull ups-100

Swings(American)53#M/35#W-100

Double Unders-100

Air Squats-200

-----------------------

WOD

Thrusters-3 (135+M/95+W)

Power Clean-6

Dead Hang Pull up-9

AMRAP-20min

-----------------------

The Place To Train MMA!

Seguin MMA's Fight Team has proven themselves in the cage, ring, and on the mat! If you are serious about training, Seguin MMA is the place to be. You'll work with top notch instructors in Brazilian Jiu-Jitsu, Boxing, Wrestling, Thai Kick Boxing and more. For more information check out their website: http://www.seguinmma.com/

WOD

Barbell/Kettlebell Complex

Dead Lift(135#M/95#W)(2x53#M/2x35#W)
Power Clean
Push Press/Jerk

3,6,9,12,15,18...(Continue by 3's) AMRAP:15min
------------------
"Everything we see is a shadow cast by that which we do not see."
-Martin Luther King Jr.

New TKC/CrossFit Seguin Instructor

The Texas Kettlebell Club/ CrossFit Seguin is proud to announce a new Group Fitness Instructor and Personal Trainer to our Instructor staff.
Diana Salinas is a Certified AFAA Personal Trainer/Group Fitness Instructor and a Licensed Zumba Instructor.

Diana is available for Personal and Group Trainings. Contact Diana directly at: 830-556-1836 or Email: dlsalinas70@gmail.com

WOD

800M Run
Power Snatch-50(75#M/55#W)
Sit-ups-50
800M Run

For Time:
----------------------
"Fear doesn't exist anywhere except in the mind."
-Dale Carnegie

WOD

Swings(53#M/35#W)
Sumo DL-HP> 21,18,15,12,&9 Reps
200M Lunge(Body Weight)

For Time:
---------
"The Future depends on what we do in the present."-Mahatma Gandhi

July 4th Schedule

Monday, July 4th Schedule:

All Morning classes closed(5:45am/9am/12:15)

Evening classes open: 5pm/6pm/7pm

WOD

Active Recovery: Swim /jog/ play...

WOD

Saturday:

800M Run
Burpees-30
Hang Clean-40(75#M/55#W)
Push Press-50
800M Run
------------------------
"Lead from the front." -Audie Murphy

WOD

Jerk-3(165#M/105#W)
Chest 2 Bar Pull Up-6
Burpee-9

AMRAP-15Min
-------------------------
"All things excellent are as difficult as they are rare." -Baruch Spinoza

WOD

Thrusters (95#M/65#W)
Power Clean >Tabata
V-up
----------------------
1Min Break
----------------------
Burpee
Supine Bike
----------------------
"We are still masters of our fate. We are still captains of our souls."
-Winston Churchill

WOD

AM WOD:

Swings-20(53#M/35#W)
Push Press-20(95#M/65#W)
Box Jump-20(32"M/20"W)

x4 Rounds For Time:
----------------------------
PM WOD

HSPU-3
Pistols-6(3L/3R Alt)
Hindu Push Ups-9

AMRAP-20min
----------------------------
"An optimist may see a light where there is none, but why must the pessimist always run to blow it out?" -Rene Descartes

WOD

Pull Ups-50
Push Press-75
1mile Run

For Time:
-----------
"The only medicine for suffering, crime, and all the other woes of mankind, is wisdom."
-Thomas Huxley

CrossFit Seguin

CrossFit, it's not a cult. It's a society, family, and a way of life.