WOD

Thrusters-10(115#M/75#W)
Double Unders-50
Thrusters-10
Double Unders-40
Thrusters-10
Double Unders-30
Thrusters-10
Double Unders-20
Thrusters-10
Double Unders-10

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

CrossFit Chicks

Liz, Maria, and Diana-CrossFit Seguin

WOD

Rest Day: Swim, Run, Bike, Shoot, Work On Skills....
------------------------------------------------------

WOD

Clean and Jerk
--------------------------

WOD

Power Snatch-7(75#M/55#W)
Dive Bombers-14
Box Jumps-21(24"M/20"W)

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

The Aftermath!

WOD

5:30am/9am

Lateral Burpees
Medball Slams
Sled Push
Tire Flip

x4 Rounds(1min on 20sec off)

Seguin MMA Ready For War on May 5th!

Seguin MMA Fight Team Ready For War!!! May 5th at the Rodeo Fairgrounds in Seguin, 14 Fights! This event will be televised. Tickets for sale at CrossFit Seguin($25/$35/$50).

WOD

200M Sprint
10 Plyo Push Ups
x4 Rounds For Time:
---------------------------
V-Ups
Mountain Climbers
(Tabata Time: 4 Rounds of Each)
-------------------------------------------
Swings(R)
Squat Jumps
(Tabata Time: 8 Rounds of Each)
--------------------------------------------

CrossFit Chicks

CrossFit Seguin Ladies hitting it HARD!!

WOD

800M Run
Thrusters-21(95#M/65#W)
Pull Ups-21
600M Run
Thrusters-15
Pull Ups-15
400M Run
Thrusters-9
Pull Ups-9
200M Run

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

5pm Class

5pm Class about to get down and dirty! That's how we do it at CF Seguin!

WOD

Rest Day: Run, Bike, Swim, Shoot, Work on Skills....

Skills

WOD

Curtis Ps-10(95#M/65#W)
Swings(R)-15(88/70#M/53/44#W)
Burpee Broad Jumps-(D) 100M

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

Crush Grip KB Pull Ups

"Greasing The Grove" with some Crush Grip Kettlebell Pull Ups at CrossFit Seguin!

WOD

Dead Lifts
------------------

315 Box Squats For Reps

WOD

Bear Crawl-(D)200ft
SDLHP-20(95#M/65#W)
Swings(A)-20(53#M/35#W)

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

Texas Kettlebell Club: Youth Strength and Conditioning Camp

Registration now open for CrossFit Seguin's Strength Beyond Strength Youth Strength and Conditioning Camp. Only 12 spots available! Camp details below:
-----------------------------------------------------------------
Texas Kettlebell Club: Youth Strength and Conditioning Camp: CrossFit Seguin will be hosting a special Youth Athlete Strength and Conditioning Camp. Strength Beyond Strength is a 6 Week Strength and ...

WOD

5:30am/9am

Sled(D)-100M
2KB Mil-Press-10(HVY)
1KB Plank Row-10(HVY)

x 5 Rounds Not For Time:
--------------------------------

Navy SEAL-Self Confidence

WOD

Double Unders-100
Burpees-40
Double Unders-75
Burpees-30
Double Unders-50
Burpees-20

x2 Rounds For Time:
-------------------------

Box Squats

"Greasing the Grove" on Box Squats! Jessica works up to 305#!

WOD

Dead Lift-3(80%)
Chest 2 Bar Pull Ups(DH)-5
Plyo Push Up(C/W/With Plates)-10
Squat Jumps-15

AMRAP-20Min.
----------------------------------

Get Your Tickets Now At CrossFit Seguin

Get your tickets for the Cage Quest finale at CrossFit Seguin and Seguin MMA.

WOD

Rest Day: Run, Bike, Swim, Shoot, Read....
---------------------------------------------------

WOD

800M Run
SDLHP-50(95#M/65#W)
200M Run
Squats-50
200M Run
Push Press-50
200M Run
V-Ups
600M Run

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

Divas

BootCamp Divas after a Underground Strength WOD

WOD

Dead Lifts & Box Squats

TRX Atomic Push Up

WOD

*Start: 800M Run
(3 Rounds of the following)
Front Squat-15(135#M/95#W)
Burpee Box Jump-20
Swing(A)-25(53#M/35#W)
*Finish: 800M Run

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

Racked Walk/Sled

Ro and Diana hitting some Kettlebell and Sled work at CrossFit Seguin.

WOD

5:30am:

Sled Push(D)
2KB Farmers Carry(D)(88#/70#/53#)
TRX Row-10
2KB Mil-Press-10

x4 Rounds Not For Time:
----------------------------------
9am:

Sled Push(D)
Sled Pull(D)
2KB Racked Walk
TRX Atomic Push Up-15

x4 Rounds Not For Time:
---------------------------------

Dead Lift PR

CrossFit Seguin Instructor, Rogelio, pulling 405# on the Dead Lift. He went on to pull 415# for a new PR!

WOD

Swings(A)(53#M/35#W)
Burpees(of the following number sequence)
5.
5,7.
5,7,10.
5,7,10,12.
5,7,10,12,15.
--------------------
Underground Strength Finisher:
----------------------

Seguin MMA

Seguin MMA Fighters Hitting some Hammer Drills at CrossFit Seguin after rounds of INTENSE sparring. Muay Thai Instructor Luiz Charneski shouts commands.

WOD

Pull Ups-20
Push Ups-30
Sit Ups-40
Squats-50
Power Clean-10(135#M/95#W)

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

Kettlebells-Sleds-Chains

WOD

Rest/Recovery: Run, Bike, Swim, Shoot...
--------------------------------------------------

WOD

Double Unders-100
HSPU-21
Burpees-21
Thrusters-21(75#M/55#W)
200M Run
HSPU-15
Burpees-15
Thrusters-15
200M Run
HSPU-9
Burpees-9
Thrusters-9
200M Run

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

The IC

Os Aponte, David Butler, Sarah Lurie, and Jesus Gaitan.
Iron Core San Diego: 2009

WOD

Underground Strength!

Open On Good Friday

Normal Class Schedule tomorrow: Friday, April 6th.

5:30am/9am/5pm
------------------------

WOD

Squat Clean-30(95#M/65#W)
Pull Ups-30
800M Run
Squat Clean-30
Pull Up-30
600M Run
Squat Clean-30
Pull Ups-30
400M Run

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

Boot Camp Divas

WOD

Hero WOD: "Morrison"

Wall Ball(20#M/14#W)
Box Jump(24"M/20"W)
Swing(A)(53#M/35#W)

50, 40, 30, 20, 10 Reps Of Each For Time:

The Butcher!

WOD

Hero WOD: "Wittman"

Swing(A)-15(53#M/35#W)
Power Clean-15(95#M/65#W)
Box Jump-15(24"M/20"W)

x7 Rounds For Time:
----------------------------------

WOD

Burpees-10
Jumping Pull Ups-30
Double Unders-50

x7 Rounds For Time:
---------------------------

Underground Strength

CrossFit Seguin Instructor hitting some body weight with 20# chains and Atlas Stones at the Underground Strength Cert in Austin.

WOD

Rest Day/Active Recovery:

Swim, Bike, Hike, Run, Shoot...
--------------------------------
Bonus:

"G.I. Jane":
Burpee Pull Ups-100 Reps For Time:

Rest-5min

Run 3Miles
--------------------------------