WOD

Skill Clean and Jerk; Clean Pulls.
-----------------------------------------
Finish: SWOD

Sled (Ladder to Max Sled Push)
Twisting Push Up-10
Stone Shoulder-1L/1R

Not for time:
----------------------------------

315# Sled

Valerie pushing 315# on the Sled during a Friday morning SWOD! This is after getting a PR on the Clean and Jerk! "Stronger Than Yesterday!"...we don't just say it because it sounds cool..we earn it!

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

830-556-4180

texaskettlebellclub@gmail.com

WOD

Power Clean-3(Even Min)
HSPU-7(Odd Min)

EMOTM- 20Min
-----------------------------

Atlas Stones

Prepping the Stones, getting them ready for my CrossFit Seguin crew!

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

830-556-4180

texaskettlebellclub@gmail.com

WOD

Ring/TRX Plank Rows(Box)-Max
Double Unders-40
2KB Reverse Suit Case Lunge-20(T)

x5 Rounds: Total number of Rows. Not For Time:
----------------------------------------------

Weighted Push Ups!

Corina and Valerie knocking out weighted Push Ups during a Team WOD at CrossFit Seguin!

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

830-556-4180

WOD

Swing(A)
Burpee
(Super set with the following numbers:)
5; 400M Run
5, 7; 400M Run
5, 7, 10; 400M Run
5, 7, 10, 12; 400M Run

For Time:
--------------------------------
Finish:(Super Set)

Heavy KB Mil- Press: 5,4,3,2,1,2,3,4,5.(Each arm)
Rope Climb: 1,1,1,1,1,1,1,1,1.

Not For Time:
---------------------------------------

Wall Walking!

"Iron" Will walking on walls!!

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

830-556-4180

 

WOD

Team WOD

Burpees-100
Sled Push(D)
Weighted Push Up-100(45#M/25#W)
Sled Push(D)
Leg Throws-150
Sled Push(D)
Squats-200
400M Sprint
Med Ball Slams-200

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

Army of One WOD:

Burpees-50
Sled Push(D)
Ring Push Ups-50
Sled Push(D)
V-Ups-75
Sled Push(D)
Squats-100
400M Sprint
Med Ball Slams-100

For Time:

Push Press!

MMA Fighters Marco and Brock working on heavy Push Presses at CrossFit Seguin! Pictured: Pro MMA Fighter, Marco, Push Pressing 225# for reps!

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

Interested in joining the CrossFit Seguin Family? Contact us for a free trial week of training!

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

830-556-4180

 

WOD

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

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, and 10 reps of each; For Time:
-------------------------------------------------------

Balls To The Wall!

Saturday morning Hero WOD "Morrison" at CrossFit Seguin!

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

830-556-4180

WOD

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

Dead Hang Pull Ups-30
Then;
Farmers Carry(D)
Med Ball Slam-30
Stone(L-Med)-2L/2R
Stone(Hvy)-1L/1R

x4 Rounds

Finish: HSPU-30

Not For Time:
------------------------------

Ninja Training!

Tomas making Wall Walks look easy at CrossFit Seguin!

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

830-556-4180

WOD

Push Press- 5,3,1,3,5
---------------------------
Tabata Super Set:

Hang Clean/Push Press(115#M/75#W)
----------------------------

Just Lift!

Erik hitting some Dead Lifts during a WOD at CrossFit Seguin!

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

830-556-4180

texaskettlebellclub@gmail.com

 

WOD

Wall Walks-4
Swings(R)-30

x2 Rounds + 1 Sled Push

x3 Rounds Not For Time:
--------------------------------

Deads!

Michelle repping out Dead Lifts at CrossFit Seguin's 7pm class!

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

830-556-4180

texaskettlebellclub@gmail.com

WOD

Bear Crawl(D)
Dead Lift-3-5reps(70-80%)
Lateral Burpees-10

AMRAP-25min
------------------------------

Kettlebells!

Liz pressing double 20kg/44#KBs during a SWOD at CrossFit Seguin!

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

830-556-4180

texaskettlebellclub@gmail.com

WOD

Sled Sprint(D)
Pull Ups-20
Plate Plyo-Push Up-20
Supine Bike-20

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

Pull Ups!

Pull Ups... They Do a Body Good!

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

830-556-4180

texaskettlebellclub@gmail.com

WOD

Swings(A)-10
Burpees-20
Double Unders-30

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

Stoned!

CrossFit Seguin Ladies working on the Stones!

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX

830-556-4180

texaskettlebellclub@gmail.com

WOD

Back/Box Squat
----------------------
Finish:

Floor Press-10
Ring Rows-20
x5 Then: Drop Set x 3

Down and Dirty!

Valerie getting down and dirty on Tire Flips at CrossFit Seguin!

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

830-556-4180

texaskettlebellclub@gmail.com

WOD

Squat Clean-3 (185#M/125#W)

EMOTM-10 Min
----------------------
Break- 5min
----------------------
Death by Thrusters: (115#M/75#W)

Flipping Out!

Laura flipping the 320# Tire for reps during a brutal Wednesday SWOD at CrossFit Seguin!

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

TKC-CrossFit Seguin

2331 Hwy 46 N

Seguin, TX

830-556-4180

texaskettlebellclub@gmail.com

WOD

KB Snatch-5,4,3- Alt L&R(KB does not touch the ground)
Plyo Push Ups(Clap)-10
x2 Rounds + 1 Sled Push(D)

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

Who are we? RKC!

I had the pleasure of assisting at the Russian Kettlebell Challenge (RKC) Certification this past weekend. The RKC is a "School Of Strength" and a strong community!

Hero-WOD

"Wittman"

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

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

Ready to Ruck!

Army/CrossFit Seguin crew about to hit a 5 1/2 mile Ruck march!

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX

830-556-4180

texaskettlebellclub@gmail.com 

Slacking!

Sorry for slacking on the Blog the past few days. I spent the last 5 days in St. Paul, MN, assisting at the RKC Instructor Certification. I had a great time and met some awesome people! I'm back in Texas now and back on the Blog!

-Jesus G.

WOD

Even minutes 5 Power Clean and Jerk (185#/125#)
Odd minutes 15 Pull ups

EMOTM - 20 Minutes

WOD

1A)Sled Push(D)
2A)Tire Flip(320#-500#)

1B)Med Ball Slams-25
2B)Stone Shoulder-6(T)

Not For Time:
---------------------------------

Stoned!

Kristen getting "Stoned" with a 146# Atlas stone at CrossFit Seguin's 5:30am class!

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

Kettlebells, Strong Man Lifts, Olympic Lifts, CrossFit! Just another day at the CrossFit Seguin office! Interested in trying out for the gym? Call or text: 830-556-4180 or email: texaskettlebellclub@gmail.com

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX



WOD

200M Run
Pull Ups-20
200M Run
Push Ups-20
200M Run
Sit Ups-20
200M Run
Squats-20

x5 Rounds For Time:
----------------------------

To The Hills!

CrossFit Seguin took the WOD to the country on Labor day morning for some Hill Sprints, Bear Crawls, and Crab Walks!

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

Want to be a part of the CrossFit Seguin family?

Call or Text: 830-556-4180, or email texaskettlebellclub@gmail.com for a FREE trial week of training!

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX

 

WOD

7am:
Hill Sprints x4 Rounds
Then;
Bear Crawls(incline)/ Crab Walks 1,2,3,4 Rounds(Teams)
-----------------------------
9am/5pm/6pm/7pm Classes:

Swing-10 (L)
Swing-10 (Med)
Swing-10 (Hvy)
DB Push Up-15
Swing-10 (Hvy)
Swing-10 (Med)
Swing-10 (L)
DB Push Up-15

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

WOD

Rest Day: Run, Bike, Swim, Shoot, Read...
--------------------------------------------------
****Reminder: No 5:30am Class on Monday, Labor Day.****
(Normal Class schedule the rest of the day: 9am/5pm/6pm/ and 7pm.)

Labor Day Schedule

CrossFit Seguin Class Schedule for Monday, September 3rd, 2012:

9am/5pm/6pm/7pm
-------------------------------------
***No 5:30am Class on Labor Day***

WOD

Saturday Throw Back WOD! A/B Workout! TKC-CrossFit Seguin Celebrates their 3 year anniversary!

Saturday morning Seguin CrossFitters! Wall Ball/Kettlebells/Sled/Tires/Hammers/Boxes/Kegs...Yeah, lots of FUN!!

WOD

Friday: Skill; Snatch
---------------------------
Sled Sprint(D) x3 Rounds Then;

Mil-Press-10
Ring(TRX) Rows-20

x 8 Rounds, Not For Time:
---------------------------------------