WOD

Happy Halloween!!!!

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

"Burpee Hell" }:)
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TLU 5K. Six trophies awarded to CrossFit Seguin!

WOD

Clean Pull-3
Air Squat-5

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

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

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

"Helen"

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

x3 Rounds For Time:
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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:
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-MyFightPics.com-

WOD

"Barbara"


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

x5 Rounds


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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)
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"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:
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"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
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WOD

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

AMRAP-15min.(Same Weight For All)
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"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.)
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WOD

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

"Heavy Metal"

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

x5 Rounds For Time:
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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)
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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:
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WOD

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

x4 Rounds For Time:
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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
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WOD

Turkish Get Up-10min 1L/1R
(Post Weight)
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Thrusters(95#M/65#W)
Power Cleans
10,9,8,7,6,5,4,3,2,1 Reps of Each For Time:
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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.
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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:
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WOD

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

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

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

Burpee Broad Jump

SDLHP-30

Burpee Broad Jump

SDLHP-30

For Time:

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WOD

Pull Ups
Burpees
(Super Set)

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

AMRAP-15Min
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A Bloody Good Time!

WOD

Run: 2 Miles

For Time:
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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

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