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