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: