WOD

Skill: Deadlift
--------------------
Finisher: SWOD
--------------------

2ID Warriors

2nd Infantry Division, Warrior Division!

WOD

Hang Clean(95#M/65#W)
Push Up
Frog Jump
100M Sprint
21,18,15,12,9,6, &3 reps of each For Time:
-------------------------

WOD

Sled(D)
Ring Dips-15
Stone Shoulder 1L/1R
x3 Rounds
Military Press-7
KB Bent Row 15,12, 10reps.
x3 Rounds

Relson Gracie at Seguin MMA

Relson Gracie at Seguin MMA. June 22nd, 2012

WOD

400M Run
Weighted Pull Up-11(70#-15# M/W)
Weighted OH-Reverse Lunge(45#)
Thruster-11(95-115#M/65-75#W)

x4 Rounds:
----------------------------------------------

Tire Flipping Fun!

Corina (aka: Nastia) Getting Down and Dirty with the 320# Tire for reps!

CrossFit Seguin: Underground Strength Day

WOD

200M Run
Bear Crawl(D)
Burpees-     40(R1)/30(R2)/20(R3)
Swings(R)- 40(R1)/30(R2)/20(R3)

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

BootCamp Divas Session Finisher

Boot Camp Divas about to get down and dirty on a cool Saturday morning at CrossFit Seguin!

WOD

Rest Day: Run, Swim, Jog, Play, Shoot, Read....
---------------------------------------------------
Recommended Reading:

Divas Getting Down and Dirty!

Boot Camp Divas Getting Down and Dirty CrossFit Seguin Style! 

WOD

Skill: Snatch. Snatch Pulls.
-------------------
Finisher: SWOD
------------------

Relson Gracie Seminar Today!

Brazilian Jiu Jitsu Seminar with 8th Degree Black Belt, Relson Gracie, today at Seguin MMA.

Date -Time: June 22nd, 2012. 6pm Kids($30)/7pm Adults($60)

WOD

Thrusters-10(115#-135#M/75#-95#W)
Burpees-10

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

Burpee Broad Jumps

Burpee Broad Jumps on a Summer day at CrossFit Seguin!

WOD

Sled & Kettlebell Snatch!
--------------------------------

Floor Wipers

9am Class hitting some Floor Wipers just after some good ole Burpee Broad Jumps!

WOD

400M Run
Burpee Broad Jump(D)
Floor Wipers-40

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

Butcher and The Beast!

Monica pushing 235# on the Sled during a CrossFit Seguin SWOD! Monica worked her way up to a 315# Sled Push.

WOD

200M Run
Pull Ups-10
Push Ups-20
Squats(BW)-30

AMRAP-35min
--------------------------------

Mad Russian!

Maria attacking the 500# Tire! CrossFit Seguin Ladies are BEASTS!

WOD

Rest Day: Happy Fathers Day!
-------------------------------------

WOD

800M Run
Double Unders-150
Burpees-50
600M Run
Double Unders-100
Burpees-35
400M Run
Double Unders-50
Burpees-20

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

Butchered!

Things get CRAZY on Friday's at CrossFit Seguin! The guys and ladies just kept adding more and more weight to the Sled! Diana hit 315# on the Sled for her last round!

"Stronger Than Yesterday"

WOD

Skill: Clean and Jerk
---------------------------------
Finisher: SWOD
--------------------------------

Women's Self Protection Seminar

Women's Self Protection Seminar(Escape and Prevention) at CrossFit Seguin. Taught by Tactical Control and Defense Instructor Dan Royston.

Location: CrossFit Seguin
Date/Time: Saturday, June 16th / 8:00am-10:00am
Price: TKC-CrossFit Seguin Members: $25/ Non Members: $35

WOD

Double Unders-30
Swings(A)-15
Pull Ups-10
Clean and Jerk-5(135#M/95#W)

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

Pull Ups!

Who needs a bar for Pull Ups? Repping out some Pull Ups on a 2x6!

WOD

1A Sled Push(D)
1B Weighted Pull Ups-8Reps
Bonus: Stone Shoulder 1L/1R
x3 Rounds
2A Tire Flip (500#/320#/160#)
2B Ring Push Ups-30
x3 Rounds
---------------------------------------------------

Stones!

WOD

KB Thruster L/R
Burpee(or Dead Hang Pull Up)

5min AMRAP x3Rounds(1min Break) of the following number sequence:
3,6,9,12,15,18....Continue by 3's
-----------------------------------------

Class Pic

Saturday Class after  the "Hope" WOD

WOD

400M Run;
---------------
5 Rounds of:
Pull Ups(DH)-10
Plyo Push Ups-10 Each
2KB Suit Case Reverse Lunge 10 Each(53#M/35#W)
----------------
Finish: Burpee Broad Jump(D)

The Grind

Wednesday Class grinding out some weighted Pull Ups and Plate Push Ups at CrossFit Seguin!

Youth Strength Camp

Strength Beyond Strength Starts Monday! Coaches are fired up and ready to take these young athlete's strength, speed, and conditioning to the next level!
This is the training and knowledge we wish we had when we were that age.
This Camp will provide training principles that the athlete can use for the rest of his/her life! Keeping the athlete safe in the weight room while still training hard.
Body Weight, Barbells, Kettlebells, Atlas Stones, and more! "Strength is a Skill!"
-------------------------------------------------------------------------
Questions about the Camp? Contact: texaskettlebellclub@gmail.com or call 830-556-4180

WOD

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

WOD

"Hope"

Three Rounds of:

Burpees
Power Snatch (75#M/55#W)
Box Jump (24"M/20"W)
Thrusters
Chest 2 Bar Pull Ups

(1min each exercise, rotate on the minute. 1min break after each round. FGB style.)
--------------------------------------------------

Ripped!

Snatches + Chest 2 Bar Pull Ups =

SWOD

Kettlebell Throw(D) (70#M/44#W)
Sled Pull(D)
Tire Flip-3-5reps/5-7-10reps(500#M/320#W)
Atlas Stone Shoulder 1L/1R

x4 Rounds.
--------------------------------------------------------

WOD

Skill: Snatch/Snatch Pulls(Straps)
---------------------------
Finisher: SWOD (Be ready for anything!)
----------------------------

Flipping Out!

Dillon hitting some 500# Tire Flips while Pro MMA Fighter Marco pulls the Butcher!

Just another day at the office at CrossFit Seguin!

WOD

Buy in: Swings(A)-50(70#M/44#W)
then 3 Rounds of;
400M Run
Burpees-20
Chest 2 Bar Pull(Muscle Ups) Up-10
Power Snatch-5(70-80% of Max)
Then;
Cash out: Double Unders-200

CrossFit Seguin Ladies

"Nastia" and "Sasha" hitting some Plyo-Push Ups at CrossFit Seguin on a HOT Tuesday afternoon!

If you're afraid to sweat, then this place is not for you!

WOD

Sled Push(D)
V-ups-30
x3 Rounds, Then;
2KB Step Ups(7L/7R)(2x 53#M/35#W)
Ab Crushers-30
x3 Rounds
------------------------------------

Weighted Pull Ups

Jordan, Luiz, and Maria knocking out some Weighted Pull Ups at CrossFit Seguin!

WOD

Pull Ups(DH)-5
Plate-Plyo Push Ups-10
Frog-Broad Jump(D)

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

Youth Summer Camp Starts Soon

Instructors are getting ready for the Strength Beyond Strength Youth Athlete Program! Can't wait to get them cranking on some lifts! This is a 6 week program, Monday, Tuesday, and Thursday; 10:30-12:00pm(Boys) 1:00-2:30(Girls). We'll be doing it all Body weight, Barbell, Kettlebell, Sleds, and Stones! If you want your son or daughter to take their training to the next level, this is the place to be! Strength Camp starts June 11th. sign up at CrossFit Seguin now.

Contact: 830-556-4180(Boys)/ 830-556-1836(Girls)

Location:

2331 Hwy 46 N.

Seguin, TX 78155

WOD

800m Run x1
Then,
Snatch 8,6,4,2(Medium-Heavy)
Spider Man Push Ups-10
Racked Squats-10
Burpees-10
x3 Rounds
Then;
Racked Reverse Lunge-8L/8R
Pull Ups-10
x2 Rounds
------------------------------------------
"Don't just be a bad ass under a barbell, be a bad ass in life!" -Warrior

Underground Strength Gym, New Jersey

CrossFit Seguin Crew at Zach Even-esh's Underground Strength Gym in Edison, New Jersey

Home WOD

No class today. Here is a WOD to do at home.
---------------------
Burpee Challenge 1-14
V-ups-30
Hand Release Push Ups-40
V-ups-50
Burpee Challenge 15-20

For Time:

Finisher: 2 Mile Run.
---------------------