Thursday, August 30, 2012

WOD

Thrusters- 5,4,3,2,1,2,3,4,5
------------------------------
Finish: Tabata Kettlebell Complex
-------------------------------------------
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Kettlebell Presses!

Michelle B. Pressing Double 44# Kettlebells for reps at CrossFit Seguin!
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
830-556-4180
---------------------------------------------------------------------------------------------------------------
Certified in:
Kettlebells(RKC/HKC/IKFF)
CrossFit
Underground Strength Coach 
Personal Training
     
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Wednesday, August 29, 2012

WOD

2KB Dead Clean and Press-5(Hvy)
C2B Pull Up-10
x2 Rounds + 1 Sled Sprint(D)

x4 Rounds
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Stronger Everyday!

Gary S. pulling 195# for a PR on the Dead Lift! Gary put on 20# on his Dead Lift in 2 weeks!
-------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
------------------------------------
Contact:
Call or Text: 830-556-4180
Email texaskettlebellclub@gmail.com
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Tuesday, August 28, 2012

WOD

200M Sprint
Plyo Push Up-15
x 3 Rounds, Then;

2KB Reverse Lunge-30
Porn Stars-30
Sit Outs-30

x5 Rounds For Time:
----------------------------
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Jerk it!


Maria setting up for the Jerk on the Clean and Jerk at CrossFit Seguin.
----------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
------------------------
Contact:
Call or Text: 830-556-4180
Email: texaskettlebellclub@gmail.com
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Monday, August 27, 2012

WOD

Bar Facing Burpees-60
OHS-30(95-125#M/65-95#W)
Muscle Ups-10

AMRAP-20min
------------------------------------
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On The Hills!

CrossFit Seguin Ladies after hitting a extra credit WOD on Sunday morning! Hill Sprints followed by Bear Crawls and Crab Walks!
-------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46. N
Seguin, TX
------------------------------------------
Contact: Call or text: 830-556-4180
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Sunday, August 26, 2012

WOD

Hill Sprints
x 4 Rounds
----------------
Bear Crawl(D)
Crab Walk(D)

1,2,3,4 Round Ladder.
----------------
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Saturday, August 25, 2012

WOD

400M Run
Burpee Broad Jump(D)
Staggered Plyo Push Up-20(T)
Swings(R)-40(70#M/44#W)

x3 Rounds For Time:
--------------------------------
Atlas Stone Shoulder 2L/2R(182#-76#)
Keg OH Walk(D)

x2 Rounds Not For Time:
-------------------------------
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Max Out!

Liz and Erik Beasting some Ring Push Ups at the CrossFit Seguin 7pm Class! Max Reps!
-------------------------------------------------------
Take your training to the next Level! Contact us for a free week at Seguin's ONLY Underground Strength and Kettlebell (RKC) certified facility! CrossFit Seguin!
Call or text 830-556-4180 or email texaskettlebellclub@gmail.com
---------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX

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Friday, August 24, 2012

WOD

Skill: Clean and Jerk
--------------------------
Finisher: SWOD
-------------------------
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Thursday, August 23, 2012

WOD

Dead Lift -3 (75% of 1RM)

EMOTM-10min
-------------------------------------
KB Snatch 20(10L/10R)
Wall Ball -20

AMRAP-10min
--------------------------------------
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Body Weight!

Wade and Corina maxing out on Ring Push Ups at CrossFit Seguin! Wade uses 30# of chains Corina is hitting some high rep max sets!
--------------------------------------------------------------
Break FREE from the norm! Train Like A Beast at CrossFit Seguin!
------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
830-556-4180

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Wednesday, August 22, 2012

WOD

Push Ups(Any Variation)-Max
Jumping Lunge-30(T)

AMRAP-12 Min
----------------------------

Pull Up(DH)-Max(Kip-Sub Max)
Squat Jump-30

AMRAP-12 Min
----------------------------
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Embrace The Grind!

Will and Wade finishing strong on the Sleds! I had keep adding plates to the Sled to slow them down!
-----------------------------------------------------
Interested in trying out the most Hard Core gym in town for a week for FREE?
Call or text 830-556-4180. We're looking for strong minded individuals to join out CrossFit Seguin Family. No whiners or complainers allowed. All fitness levels are welcome, but if you have quitters mentality...keep scrolling!
---------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
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Tuesday, August 21, 2012

WOD

Squat Clean-5(165+M/95+W)
Double Unders-50

AMRAP-15min
--------------------
Rest
--------------------
Porn Stars-30
Mountain Climbers-30
V-ups-30
Sit Outs-30

x2 Rounds AFAP
---------------------
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Snatch It!

Maria getting prepared to hit her second lift on the platform at the Olympic Lifting meet.
-------------------------------
Are you READY to take your training to the next Level?
Come see what everyone is talking about. Visit us on highway 46!
----------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
830-556-4180
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Monday, August 20, 2012

WOD

Pull Up(DH)-12
DB/KB Push Up-15
x2 + 2 Cross Steps(D)

x4 Rounds For Time:
---------------------------
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Sunday, August 19, 2012

Underground Strength Coach

Sorry for not updating the Blog the past 3 day's guys and gals. I was at the Underground Strength Coach Level 2 Cert in NJ. I left my laptop in Texas. It was all about training and learning! The Cert was AWESOME!  I'm back in Texas now and I'm back to getting my CrossFit Seguin crew Stronger than Yesterday! Get ready for another Great week of training! -J.G.

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Thursday, August 16, 2012

WOD

Box Jump -30
KB Swings -20
Double Unders -50

AMRAP - 30min
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Wednesday, August 15, 2012

WOD

Wall Walks(D)-4
V-Ups-20
x2 + 1 Sled Push(D)
x2 Rounds, Then;
Spider Man Push Ups-20
Bent Rows-20
x4 Rounds

Finish: 1 Sled Push(D)
-------------------------------
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On the Platform

Monica setting up for the Snatch at the CrossFit Seguin Olympic Lifting meet 2012.
-------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
830-556-4180
texaskettlebellclub@gmail.com
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Tuesday, August 14, 2012

WOD

Swing(R)
Burpee
5,7,10,12,15 Reps of Each. For Time(6min TL)
---------------------------------------------
Break
---------------------------------------------
Thruster(95/65)
Swing(R)
3,6,9,12,15,18,21..By 3's

AMRAP-12min
---------------------------------------------
Sprint(D)
Burpee Broad Jump(D)

x3 Rounds AFAP
------------------------------------------------
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Olympic Lifts

Olympic Lifts(Snatch/Clean & Jerk) are one of the staples of CrossFit training. Performing and teaching them correctly is not so easy though. We work countless hours on our lifts and teaching skills. Training with a former Olympian, Oleg Kechko, has helped our lifts and teaching skills tremendously! If you're looking to build explosive power Olympic Lifts are for you! Personal training on Olympic Lifts are available at CrossFit Seguin. Contact info below.
------------------------------------------------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
830-556-4180
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Monday, August 13, 2012

WOD

2KB Suit Case Reverse Lunge-30
Staggered Plyo-Push Up-30
Burpee-30

AMRAP-30min
-----------------------------------------
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The Hook Grip!

Amanda setting up for the Snatch at the 2012 CrossFit Seguin Olympic Lifting meet. Amanda PR'ed on both the Snatch and Clean & Jerk!
-----------------------------------------------
For Kettlebell, CrossFit, Olympic Lifting, and Underground Strength Training contact CrossFit Seguin! texaskettlebellclub@gmail.com or call 830-556-4180
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Sunday, August 12, 2012

WOD

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

CrossFit Seguin Olympic Lifting 2012.
-------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
830-556-4180
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Saturday, August 11, 2012

WOD

***No Class Today***
-----------------------------
Olympic Lifting warm up starts at 9am.
-------------------------------------------------
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385# Snatch at 170# Body Weight!

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Friday, August 10, 2012

WOD

Skill Work: Snatch/Clean & Jerk(Light Weight)
----------------------------------------------
****Reminder*****
No Class Tomorrow! Oly Lifting starts at 9am.
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KB Play Time!


CrossFit Seguin Instructor working on KB hand to hand drills with over half body weight!
-----------------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
830-556-4180
texaskettlebellclub@gmail.com
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Thursday, August 9, 2012

WOD

Every Minute on the Minute:

Hang Power Snatch 3-6reps(Even)
Swings(A) 6-9 reps(Odd)

20min
--------------------------------------
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Push It!

Valerie and Corina pushing the Sled on the last round of a brutal SWOD!
------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
830-556-4180
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Wednesday, August 8, 2012

WOD

Pull Up-10
V-Up-15
Chest 2 Ground Push Up-20
x2 Rounds then, 1 Sled Sprint(D)

x4 Rounds Not For Time:
--------------------------------------
***Reminder***
No Saturday 10am Class this Saturday. Olympic Lifting meet starts at 9am(warm up).
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Just Another Friday Evening!

CrossFitters at CrossFit Seguin hitting some KB Step Ups during a Friday SWOD! Pro MMA Fighter, Marco, and Cage Quest Champ, Boone, join in the FUN!
Friday's 9am and 5pm Classes are 2hr classes 1hr Olympic/Power Lifting Skill, 1hr to finish the SWOD!
----------------------------------------------
Looking to take your training to the next level? Whiners and complainers need not apply! Visit us and see for yourself what everyone is talking about!
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
830-556-4180
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Tuesday, August 7, 2012

WOD

Swings(A)
Burpee Star Jump
5,7,10,12

AMRAP-12min
-------------------
Rest
-------------------
Wall Ball
V-Up
3,6,9,12,15,18,21,24,27,30..by 3's

AMRAP-12min
--------------------
Finish:

Team Sled-5min
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Texas Heat!

----------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
830-556-4180
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Monday, August 6, 2012

WOD

Power Clean-3(135#-205#M/95#-135#W)
Burpee to Vertical Jump-6
Plyo Push Up-9

AMRAP-18min
-------------------------
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Sled Sprints!

Sled Sprints and Tires for Friday's SWOD...they can leave you wiped out!
--------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
830-556-4180
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Sunday, August 5, 2012

WOD

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


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Saturday, August 4, 2012

WOD

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

x3 Rounds For Time:
----------------------------
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Divas After a Session Finisher WOD!

Some of the BootCamp Divas after a tough Session finisher! Only at CrossFit Seguin!
------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
830-556-4180
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Friday, August 3, 2012

WOD

Skill: Snatch
--------------------
SWOD:
Step Ups
Sled
Tire Flips
-----------------
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Not For The Weak Minded!

------------------------------------
Tough love at CrossFit Seguin! Proven Results! You will get stronger, physically and mentally.
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
830-556-4180
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Thursday, August 2, 2012

WOD

Front Squat-5(HVY)
KB SDLHP-10
Burpee-15

AMRAP-15 Min
----------------------------
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Strength and Conditioning!

Tomas getting after it at CrossFit Seguin! The Butcher Sled is pure evil!
------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
830-556-4180

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Wednesday, August 1, 2012

WOD

Floor Press-10
Swing(R)-15
Hollow Rock-20
x2 + 1 Sled Push

x3Rounds
-------------------
Bonus: Atlas Stone
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Bears and Beasts!

9am Class getting after the first leg of the 400M Bear Crawl, 400M Run, and 400M Burpee Broad Jump! It was no easy task, especially with the Sun beating down on you and the heat of the concrete warming your hands and body! They finished strong like always!
----------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46N
Seguin, TX
--------------------------------------
For Personal/Private Training or questions about our facility contact us:
830-556-4180
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