WOD

Pull Ups
Burpees
200M Run

3,6,9,12,15,18,21...by 3's(Run after each set)

AMRAP-15Min
-------------------

Sled Push-50M
Bear Hug Plate Walk 150M

x4 Rounds Not For Time.
-----------------------------------

Boot Camp Divas

Boot Camp Divas Ready to WOD!

WOD

5:30am:

A 1-Plyo Push Up/2-Squat
B 1-Wall Ball/2-Burpee
C 1-Swing(R)/2-Mountain Climber
D 1-Sled Push/2-Tire Flip
(4Min Stations/1Min each exercise/45sec Break)
--------------------------------
9am:

Skill: Olympic Lifts
-------------------------

WOD

Push Press-6(135#M/95#W)
Burpees-12
Box Jumps-15(24"M/20"W)

AMRAP-25Min
--------------------

Stones!

WOD

200M Sprint
Over Head Lunges-50 w/Plate
200M Sprint
Double Unders-50
200M Sprint
V-Ups-50
200M Sprint
Burpees-50

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

Pull Ups with the 88# Kettlebell! Reppin my Strictly Strength shirt, earned at Red Black gym in Austin, TX!

Bear Crawl(D) 100M
Swings(R) 10 (88#M/53#W)
Sit Ups-20

AMRAP-30min
-------------------------

Certified Underground Strength Coach at CrossFit Seguin!

Texas Kettlebell Club: Lunch Class Cancelled

Texas Kettlebell Club: Lunch Class Cancelled: Effective April 1st 2012: Mondays and Wednesdays Open Gym and 12:15 Lunch class will be cancelled due to upcoming Summer programs. Look for...

WOD

2KB Thrusters(53#M/35#W)
Hand Release Burpees

Tabata(8 Rounds of each)
---------------------------------
Farmers Carry(D) 70M
Mountain Climbers
(Partner)
x 3 Rounds Not For Time:
-----------------------------------
Heavy Farmers Walk(D) 70m
x 3 Rounds Not For Time:

Underground Strength Coach Certified

Zach Even Esh and Jesus Gaitan at the Underground Strength Certification.

WOD

Circuit:

Hammers(16#/8#)
Tire Flip(320#)
KB Farmers Carry(Heavy)

1Min on/20sec off x3 Rounds
--------------------------------------
3Min Break
--------------------------------------
1KB Throw(D) 75M
Sprint-75M(back)
1KB Throw(D) 75M
2KB Racked Carry 75M(back)

For Time:

WOD

Dead Lift-12
Hang Clean-9
Push Jerk-6

x5 Rounds For Time: 155#M/100#W
--------------------------

WOD

AM WOD:

Circuit 1:

Wall Ball
Burpees
2KB Thrusters
Med Ball Slams
TRX Runner
Tire Flips

1Min on 20sec off x3 Rounds
----------------------------------
Circuit 2:

TRX Runner
Tire Flip
KB Sprint/Drag
Burpee Broad Jump

1Min on 20sec off x4 Rounds
-----------------------------------

Boot Camp Divas Instructor, Diana Salinas, on the Barbell!

WOD

1KB Clean and Press 5,4,3,2,1 Reps L/R(53#M/35#W)
Squat Jump-20
1KB Clean and Press 5,4,3,2,1
Plyo Push Up-30

x3 Rounds For Time:
-------------------------

WOD

Pull Ups-25
Hand Release Push Ups-25
400M Run
V-Ups-25
Squats-25
400M Run

x3 Rounds For Time:
---------------------------

WOD

Skill: Snatch
--------------------
Tire Flip-320#M/W

AMRAP-5min
--------------------

WOD

Power Clean and Jerk-3(185#-135#M/115#-95#W)
Toe To Bar-10

10Min AMRAP
---------------------
5Min Break
--------------------
Dead Lift-9 (225#M/155#W)
Hand Release Push Ups-9

10Min AMRAP
--------------------

WODs On The Go

If you're on the go, on vacation, and need to WOD:

WOD:1

Burpee Challenge 1-14
V-ups-40
Hand Release Push Ups-30
V-ups-20
Burpee Challenge 15-20

For Time:
---------------------------------
Burpees
V-Ups
50, 40, 30, 20, 10Reps Of Each, For Time.
-----------------------------------
Hindu Squats-75
Sit Ups-50
Hindu Push Ups-35

x4 Rounds For Time:
------------------------------
HSPU-10
V-ups-10
Pistols-10(5L/5R)

AMRAP-20Min
------------------------------
Hand Release Push Up
Squat Jumps

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

AMRAP-30Min
-----------------------------

WOD

"Klepto"

Box Jump-27(24"M/20"W)
Burpee-20
Squat Clean-11(145#M/100#W)

x4 Rounds For Time.
---------------------------
Warm Up:
SDLHP(44#KBM/25#KBW)
Sprint 100M
21, 15, 9 Reps of Each(SDLHP)
----------------------------------------

WOD

Walking Lunges-100M
Hand Release Push Ups-50
Burpee Broad Jump-100M
Toe 2 Bar-25

x2 Rounds For Time:
----------------------------
Bonus: Rope Climb-10

WOD

HSPU-10
Box Jumps-15
Swings(R)-20(88#M/53#W)

x 7Rounds For Time:
------------------------

WOD

Friday:

Dead Lift( 80% of 1 Rep Max)-4
TRX Body Weight Rows-Max
Ring Push Ups or Dips-Max

x7 Rounds Not For Time: Log Numbers and Total.
-------------------------------------------------------------------
Thursday: CrossFit Games WOD 12.3

Box Jumps-15(24"M/20"W)
Push Press-12(115#M/75#W)
Toe To Bar-9

AMRAP-18 Min
----------------------------------------------

WOD

Hindu Squats-75
Russian Twist-50(25L/25R)(15# Plate)
Dive Bombers-15
Chest 2 Bar Pull Ups(Dead Hang)-10

AMRAP-30min
---------------------------------------

March Seminars

Rhalan Gracie Seminar: March 11h, 2012. @Seguin MMA

Life In The Zone Seminar: March 24th, 2012. @CrossFit Seguin. With CrossFit Trainers: Diana Salinas and Rogelio Vigil.

WOD

400M Run

200M Burpee Broad Jump

100 Double Unders

50 Swings(R)

10 Clean and Press/Jerk(135#M/95#W)

For time:

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

WOD

Thrusters-5(135#M/95#W)

Pull Ups-5

10Min AMRAP

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

5min Break

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

Power Clean-7(135#M/95#W)

Burpees-7

10Min AMRAP

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