WOD

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

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

x10 Rounds Not For Time:
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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:
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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)

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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:
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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:
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WOD

Double Unders-21
Thrusters-15
Burpees-9

x5 Rounds For Time:
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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
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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)
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