WOD

HSPU-7
Thrusters (135#/95#) - 7
Knee to Elbow - 7
Burpee - 7
KB Swings (53#/35#) - 7
Pull Ups - 7

AMRAP - 20 Min

Schedule Update:

Normal Class Schedule for:
Thursday(9am, 5pm, 6pm,and 7pm) and Friday(5:30am, 9am, and 5pm).
No Class: Saturday(June 2nd).
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SWOD

Sled Push(D)
TRX Rows-30
x3 Rounds Then,
2KB Suitcase Walking Lunge(D)
Ring Push Ups-30
x3 Rounds

Not For Time:
--------------------------------------------
"Who Dares Wins" -British SAS motto

Getting Stoned!

WOD

KB Snatch-15L/15R(53#-70#M/35#-44#W)
V-Ups-10
Front Squat-5(75%-80% of Max)

AMRAP-20min
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Strength Beyond Strength: Youth Summer Camp

Strength Beyond Strength Youth Summer Camp. For Boys and Girls ages 13-17yrs old. Kettlebells, CrossFit, Underground Strength, and Strong Man Training. Six week Program, three time a week, three Instructors per class. Limit 12 Boys and 12 Girls. Only at CrossFit Seguin!

 To Register Now Call: 830-556-1836

WOD

400M Run
Burpee Broad Jump-200M
Double Unders-100
Hand Release Push Ups-75
Pull Ups-50
Swings(R)-25(88#M/70#W)

For Time:
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The Butcher!

Kathryn and Laura hitting the Sled on a Friday evening!

Open Memorial Day

Normal Class Schedule Monday(Memorial Day) at CrossFit Seguin:
5:30am/9am/5pm/6pm/& 7pm
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WOD

Rest Day: Run, Bike, Swim, Read, Shoot...Join us at the Craw fish Boil 4pm-7pm at CrossFit Seguin!
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WOD

Burpee Box Jump-21(24"M/20"W)
Swings(A)-15
HSPU-9

x5 Rounds For Time:
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WOD

Skill: Deadlift
-----------------------------
AM Deadlift PRs: Jessica M. 285#/Stacey W. 275#/Liz G. 210#
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Finisher: SWOD
------------------------------

Snatch!

WOD

Push Press-15(115#M/75#W)
Bar Facing Burpees-15
Chest 2 Bar Pull Ups-15

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

"Train Hard, Fight Easy"

WOD

Wednesday:

Sled Push(D)
2KB Snatch-7
Ring Push Ups-25
Farmers Carry(W)/Keg OH Walk(M)

x4 Rounds Not For Time:
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WOD

400M Run
Burpee Broad Jump(D)
Bear Crawl(D)
Pull Ups-30
Swings(A)-30(53#M/35#W)

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

Olympic Lifting Meet 2012

WOD

Power Clean-3(155#+M/95#+W)
Front Squat-6
Burpee Pull Ups-9

AMRAP-18min
---------------------------------------------

Olympic Lifting Meet 2012

Congrats to the CrossFit Seguin Team on their performance at the Olympic Lifting meet this past Saturday. Brittany H. 1st Place/ Jesus G. 1st Place/ Rogelio V. 2nd Place.

WOD

Rest Day: Run, Jog, Sprint, Bike, Swim, Shoot, Read....
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Big Balls

WOD

Saturday:

Curtis P-7(95#M/65#W)
V-ups-14
Burpee Broad Jump(D)
Sprint(D)

AMRAP-20Min

WOD

Skill: Snatch
------------------------
Finisher: SWOD

SWOD Time!

CrossFit Seguin Ladies hitting a SWOD!

WOD

Thursday:

Double Unders-25
2KB Floor Press-10
V-Ups-15

AMRAP-20min
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WOD

Thrusters(75-95#M/55-65#W)or(2x44-53#M/25-35#W)
Swings(70-88#M/44-53#W)
Burpees
x3 Rounds of the following number sequence:
5,7,10,12

For Time
------------------------------------

RKC 2007

TKC-CrossFit Seguin Instructor with the man who re popularized Kettlebells in America, Pavel Tsatsouline, at the RKC in 2007.

WOD

"Annie"

Double Unders
Sit Ups

50,40,30,20,&10 Reps Of Each For Time:
---------------------------------------------------------
"Helen"

400M Run
Swings(A)-21
Pull Ups-12

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

Boxes and Balls!



WOD

Rest Day: Happy Mothers Day!

WOD

Thrusters(95#M/65#W)
Pull Ups
x3 Rounds of the following number sequence: 5,7,10reps of each
Then,
Swings(R)(88#M/70#W)
Broad Jumps(D)-100ft
Following Number sequence (Swings): 5,7,10,12reps
x 2 Rounds
For Time:
-------------------------

Bonus: 2KB(Heavy) OH Walks(D) 200ft

WOD

Skill: Clean and Jerk
--------------------------------
SWOD: Mystery SWOD: "See you in class!" -J.G.

Pele Team-CrossFit Seguin

CrossFit Seguin is proud to be a part of Team Pele! Only at Seguin MMA and CrossFit Seguin!

WOD

Squat Clean-3(165#M/115#W)
Burpees-5

Every minute on the minute for 15min.
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Youth Summer Camp

This summer at CrossFit Seguin: Strength Beyond Strength, Strength and Conditioning Camp. Body Weight, Barbells, Kettlebells, Underground Strength, and much more. Register now at CrossFit Seguin.

WOD

Jumps(D)/Box Jump over(H)
Pull Ups(SM)
Push Ups(SM) (35#M/15#W)

x5 Rounds Not For Time:
----------------------------------

WOD

KB Snatch-5L/5R
Burpees-10
KB Thrusters-7L/7R
V-ups-14

AMRAP-15min
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Cage Quest Champ

Congrats to Seguin MMAs Boone Blair on his win over a very tough opponent at the Cage Quest Finale! Boone is now the Cage Quest Champion! Big "Thanks!" to the CrossFit Seguin crew for coming out to show support to one of our members!

WOD

Burpees-5
Sprint(D)
Side Shuffle(D)
Sprint(D)
Side Shuffle(D)

x6 Rounds For Time
----------------------------
Break
------------------------------
Burpees-5
Bear Crawl(D)
Prisoner Lunge(D)

x6 Rounds For Time:
-------------------------------

Live MMA Fights Tonight in Seguin!

The Cage Quest Finale is tonight at 7:30pm in Seguin at the Rode Fairgrounds. Tickets at the door range from $25-$35-$50. Good Luck to the Seguin MMA Fighters! CrossFit Seguin will be out in force to support you guys!

WOD

Skill-Snatch Pulls/Snatch
------------------------------------
Finish: UGS SWOD

Kegs-CrossFit Seguin

5:30am Class got Down and Dirty then finished with some OH Keg walks!

WOD

400M Bear Hug Carry-(45#M/35#W)-
x1Round
Then;
T2B-15
Swings(A)-20(53#M/35#W)
Push Ups-25
Goblet Squats-30(53#M/35#W)

AMRAP-25min
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BootCamp Divas-CrossFit Seguin

BootCamp Divas hitting some Underground Strength SWODs at CrossFit Seguin!

WOD

5:30am/9:00am
------------------------
Plyo Push Ups(Plates)-10
Broad Jump(D)-50M
x3, Then
Dead Hang Pull Ups-10
Burpee Broad Jumps(D)-50M
x3, Then
Hindu Squats-75
BU-KB-OH-Walk(D)-100M
x1

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

Underground Strength-CrossFit Seguin

CrossFit Seguin Trainers hitting some Underground Strength SWODs courtesy of UGS Coach Jesus Gaitan.

WOD

Hang Clean(95#M/65#W)
Burpee Star Jump

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

AMRAP 5min x3 Rounds(1min Brk Between Rounds)
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FRANtastic Day

FRANtastic Day at CrossFit Seguin!