WOD

Chest 2 Bar-10

Hand Release Push Ups-20

Squat Jumps-30

AMRAP-30Min

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

WOD

Thrusters(75#M/55#W)
Swings(A)(53#M/35#W)
Burpees

5, 7, 10, 12 Reps of Each x3 Rounds For Time:
-----------------------

WOD

Saturday:

200M Run
Burpees-50
400M Run
Swings(A)-40(53#M/35#W)
600M Run
Double Unders-30
800M Run
Dead Hang Pull Ups-20
1000M Run
HSPU-10

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

WOD

Clean and Jerk:
------------------
PRs: Jeff 175#/Maria 130#/Corina 120#/Beth 115#/Versia 80#/Kristi 75#

WOD

Power Snatch-10(95#M/65#W)
Double Unders-30
Dead Hang Pull Ups-7
100M Sprint

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

WOD

Wednesday:

HSPU
Power Cleans(135#M/95#W)
KB Snatches(each arm)(53#M/35#W)

21, 15, & 9 Reps of Each: For Time:
-----------------------------------

WOD

400M Run
Double Unders-40
Thrusters-14(95#M/65#W)

x 5 Rounds For Time:
------------------------

WOD

Burpee Broad Jumps(D)-50M
Sprint(D) 150M
Double Kettlebell Snatches(44#M/25#W)

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

WOD

5k Ruck March(45# Ruck)

1mile Ruck Run(45# Ruck)
----------------

WOD

Thursday:

200M
Pull ups-20
200M
Push Ups-20
200M
Sit Ups-20
200M
Squats-20

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

Push Press-10 (135#M/95#W)
Burpees-10

x10 Rounds For Time
----------------------
Tuesday:

Power Clean-3(135#M/95#W)
Burpee Broad Jump-(D)50M
Power Clean-6
Burpee Broad Jump(D)
Power Clean-9
Burpee Broad Jump(D)
Power Clean-12
Burpee Broad Jump(D)

For Time:

WOD

800M Run
Burpees-50
2KB Thrusters-50(2x44#M/2X25#W)
800M Run

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

WOD

Saturday:

Double Unders-100
Swings(R) (88#M/53#W)-100
Squats-100
Double Unders-75
Swings-75
Squats-75
Double Unders-50
Swings-50
Squats-50
Double Unders-25
Swings-25
Squats-25

For Time:

WOD

Front Squat-7(135#M/95#W)
Over Head(L) KB Lunge-10(5L/5R)(53#M/35#W)
Burpees-7
Over Head(R) KB Lunge-10(5L/5R)

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

WOD

Tuesday:

Burpees-70
V-Ups-60
Swings(R)-50(70#M/44#W)
Pull Ups-40
HSPU-30

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

WOD

"2012"

Swings(R) (70#M/44#W)
Thrusters (95#M/65#W)
Burpee Star Jumps
Curtis Ps
Burpee Broad Jump(D) 100M

x2Rounds For Time:
(1st Round 20 of each exercise/2nd Round 12 of each exercise)
--------------------------------

Boot Camp Divas At CrossFit Seguin

Boot Camp Divas Team Workout at CrossFit Seguin

WOD

100 Thrusters(95#M/65#W)
5 Burpees every minute on the minute
(Start with Burpees)
----------------------

WOD

5:30am- A/B Circuit

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

9:00am Skills

Clean and Jerk

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

WOD

Dead Lift-9(155#M/105#W)
Hand Release Push Ups-12
Box Jumps-15

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

WOD

Power Clean-3(155#+ M/105#+W)
Push Up-6
Air Squats-9

AMRAP-3min/1min Rest/ x6Rounds
--------------------------------------

Fight Night

Seguin MMA's Angelo Gutierrez will fight for the Light Heavy Weight Championship Belt in San Antonio on January 28th at Cowboys Dancehall.

WOD

Burpee-20

Swings(R)-30(70#M/44#W)

Double Unders-40

x5 Rounds For Time:

Happy New Year!

Happy New Year Seguin CrossFitters!!