Burpees-8
Thrusters-Max Reps(95#M/65#W)
Rest
EMOM-24min:
------------------------
Monday, December 30, 2013
Sunday, December 29, 2013
New Years Week Schedule
New Years Week Schedule:
Monday: 5:30am/9am/5pm/6pm/7pm
Tuesday(New Years Eve): 9am Class Only
Wednesday-Closed All Day
Thursday-Closed All Day
Friday: 5:30am/9am/5pm
Saturday: 10am
------------------------------------------------
Monday: 5:30am/9am/5pm/6pm/7pm
Tuesday(New Years Eve): 9am Class Only
Wednesday-Closed All Day
Thursday-Closed All Day
Friday: 5:30am/9am/5pm
Saturday: 10am
------------------------------------------------
Friday, December 27, 2013
WOD
Snatch High Pulls- 3x5reps
x3 Rounds(Add Weight Each Round) then;
Front Squat-8 @80%-90% of Clean & Jerk 1RM
x5 Rounds:
--------------------------------------------
SWOD:
Barbell Floor Press-SM(7-10rep Range)
Partner Assist Pull Ups-SM
x5 Rounds
-----------------------------------------------
x3 Rounds(Add Weight Each Round) then;
Front Squat-8 @80%-90% of Clean & Jerk 1RM
x5 Rounds:
--------------------------------------------
SWOD:
Barbell Floor Press-SM(7-10rep Range)
Partner Assist Pull Ups-SM
x5 Rounds
-----------------------------------------------
Wednesday, December 25, 2013
Tuesday, December 24, 2013
WOD
Hang Squat Snatch-20(95#M/65#W)
Double Unders-50
Thrusters-30
Double Unders-50
Toe 2 Bar-40
Lateral Burpees-30
Barbell Step Ups-40(T)
Double Unders-50
Kettlebell Snatches-30(15L/15R)(53#M/35#W)
Double Unders-50
Bar Muscle Ups-20
For Time:
----------------------------------------------------
WOD is a variation of an Outlaw Open WOD.
Double Unders-50
Thrusters-30
Double Unders-50
Toe 2 Bar-40
Lateral Burpees-30
Barbell Step Ups-40(T)
Double Unders-50
Kettlebell Snatches-30(15L/15R)(53#M/35#W)
Double Unders-50
Bar Muscle Ups-20
For Time:
----------------------------------------------------
WOD is a variation of an Outlaw Open WOD.
Monday, December 23, 2013
WOD
Sprints 5x5
----------------------
Staggered Plyo Push ups-20(T)
Suit Case Reverse Lunges-20(T)(70#/53#M/44#-35#W)
AMRAP-18min:
---------------------------
Supine Ring Rows-SM
Band Pull Aparts-15
x3 Rounds: NFT
--------------------------------
**This Weeks Schedule**
Monday-5:30am/9am/5pm/6pm.7pm
Tuesday-9am Only
Wednesday -Closed
Thursday –Closed
Friday-5:30am/9am/5pm
Saturday-10am
----------------------
Staggered Plyo Push ups-20(T)
Suit Case Reverse Lunges-20(T)(70#/53#M/44#-35#W)
AMRAP-18min:
---------------------------
Supine Ring Rows-SM
Band Pull Aparts-15
x3 Rounds: NFT
--------------------------------
**This Weeks Schedule**
Monday-5:30am/9am/5pm/6pm.7pm
Tuesday-9am Only
Wednesday -Closed
Thursday –Closed
Friday-5:30am/9am/5pm
Saturday-10am
Christmas 2013
CrossFit Seguin Christmas Party 2013!
-----------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
Saturday, December 21, 2013
WOD
2KB Snatch-6(53#M/35#W)
200M Run
2KB Step Up-12(T)
200M Run
Push Ups-24
200M Run
AMRAP 25min: Then;
-------------------------------
Cash Out:
Stone Over Shoulder-8 Total Reps:( 215#-75#)
------------------------------------
Reminder: Christmas Party tonight at the Guadalupe Grill House! 6pm to close!
200M Run
2KB Step Up-12(T)
200M Run
Push Ups-24
200M Run
AMRAP 25min: Then;
-------------------------------
Cash Out:
Stone Over Shoulder-8 Total Reps:( 215#-75#)
------------------------------------
Reminder: Christmas Party tonight at the Guadalupe Grill House! 6pm to close!
Friday, December 20, 2013
WOD
Snatch Complex:
Snatch Grip DL/Snatch Pull/Snatch-1+1+1 x2x3
Snatch/Hang Snatch-1+1 x2x5
--------------------------------------
Dead Lift-5 @80-85%
KB/DB Floor Press-SM-2
Strict Pull Ups-SM
x4 Rounds: NFT
-----------------------------------------
Next Weeks Schedule:
Monday-Normal Classes
Tuesday-9am Only
Wednesday -Closed
Thursday –Closed
Friday-Normal Classes
Saturday-Normal Class
Snatch Grip DL/Snatch Pull/Snatch-1+1+1 x2x3
Snatch/Hang Snatch-1+1 x2x5
--------------------------------------
Dead Lift-5 @80-85%
KB/DB Floor Press-SM-2
Strict Pull Ups-SM
x4 Rounds: NFT
-----------------------------------------
Next Weeks Schedule:
Monday-Normal Classes
Tuesday-9am Only
Wednesday -Closed
Thursday –Closed
Friday-Normal Classes
Saturday-Normal Class
Thursday, December 19, 2013
WOD
Hang Clean-3(Even)
Split Jerk-3(Odd)
EMOM-6min: Then; Add Weight For:
-----------------------------------------------
Hang Clean-2(Even)
Split Jerk-2(Odd)
EMOM-4min: Then; Add Weight For:
-----------------------------------------------
Hang Clean & Jerk-1
EMOM-6min: Add Weight During, Post Final Weight.
-------------------------------------------------
WOD:
Burpees-Following Number Sequence: 3,6,9,12,15,18...by 3's
200M Sprint
AMRAP-8min:
---------------------------------------------------
Split Jerk-3(Odd)
EMOM-6min: Then; Add Weight For:
-----------------------------------------------
Hang Clean-2(Even)
Split Jerk-2(Odd)
EMOM-4min: Then; Add Weight For:
-----------------------------------------------
Hang Clean & Jerk-1
EMOM-6min: Add Weight During, Post Final Weight.
-------------------------------------------------
WOD:
Burpees-Following Number Sequence: 3,6,9,12,15,18...by 3's
200M Sprint
AMRAP-8min:
---------------------------------------------------
Wednesday, December 18, 2013
WOD
Hindu Squats-30
KB/DB Snatch-30(15L/15R)
Hindu Push Ups-30
AMRAP-30min:
-----------------------------------------
KB/DB Snatch-30(15L/15R)
Hindu Push Ups-30
AMRAP-30min:
-----------------------------------------
Tuesday, December 17, 2013
WOD
Power Clean-3(135# Plus Men/95# Plus Women)
Thrusters-5
Push Ups-20
AMRAP-15min:
------------------------------
Pull Up Olympics 1-5reps
Finish: Max Pull Ups-1 Round
----------------------------------------------------
Thrusters-5
Push Ups-20
AMRAP-15min:
------------------------------
Pull Up Olympics 1-5reps
Finish: Max Pull Ups-1 Round
----------------------------------------------------
Monday, December 16, 2013
WOD
Partner Leg Levers-45sec x3 Rounds Each
Mountain Climbers-30on/20 off x3 Rounds
x2 Rounds:
-----------------------------------------------------
Hang Power Clean-8(95#M/65#W)
Racked Forward Lunge-8(T)
Lateral Burpee-8
AMRAP-18min:
-----------------------------------------------------
Mountain Climbers-30on/20 off x3 Rounds
x2 Rounds:
-----------------------------------------------------
Hang Power Clean-8(95#M/65#W)
Racked Forward Lunge-8(T)
Lateral Burpee-8
AMRAP-18min:
-----------------------------------------------------
Friday, December 13, 2013
WOD
Back Squats: 6x6 @75-80%(1RM)
------------------------------------------
SWOD:
Keg Shouldering-2L/2R
Sand Bag Get Up-3L/3R
Sled Push-2
AMRAP-25min:
-------------------------------------------
REMINDER: No Class this Saturday. Olympic Lifting Seminar going down at CrossFit Seguin.
------------------------------------------
SWOD:
Keg Shouldering-2L/2R
Sand Bag Get Up-3L/3R
Sled Push-2
AMRAP-25min:
-------------------------------------------
REMINDER: No Class this Saturday. Olympic Lifting Seminar going down at CrossFit Seguin.
Thursday, December 12, 2013
WOD
Partner Assist Leg Levers-45sec each
x3Rounds:
----------------------------------------
Sprints-5
x5Rounds
----------------------------------------
Box Jump-9
Push Up-7
KB/DB Snatch-5,4,3 Reps Each Arm
AMRAP-12min:
----------------------------------------
REMINDER: No Class this Saturday. Olympic Lifting Seminar going down at CrossFit Seguin.
x3Rounds:
----------------------------------------
Sprints-5
x5Rounds
----------------------------------------
Box Jump-9
Push Up-7
KB/DB Snatch-5,4,3 Reps Each Arm
AMRAP-12min:
----------------------------------------
REMINDER: No Class this Saturday. Olympic Lifting Seminar going down at CrossFit Seguin.
Wednesday, December 11, 2013
WOD
Hang Power Clean-5(155#M/105#W)
Front Squat-7(155#M/105#W)
Bar Facing Burpee-9
AMRAP-15min:
-----------------------
Finish:
DB/KB Floor Press-3x Sub Max Reps
Supine Ring Rows-3x Sub Max Reps
x3 Rounds: NFT(Not For Time:)
------------------------------------------
REMINDER: No Class this Saturday. Olympic Lifting Seminar going down at CrossFit Seguin.
Front Squat-7(155#M/105#W)
Bar Facing Burpee-9
AMRAP-15min:
-----------------------
Finish:
DB/KB Floor Press-3x Sub Max Reps
Supine Ring Rows-3x Sub Max Reps
x3 Rounds: NFT(Not For Time:)
------------------------------------------
REMINDER: No Class this Saturday. Olympic Lifting Seminar going down at CrossFit Seguin.
Tuesday, December 10, 2013
WOD
Power Snatch-3(135# Plus-M/95# Plus-W)
Box Jump Over-5
Double Under-20
AMRAP-18min:
--------------------------------------
REMINDER: No Class this Saturday. Olympic Lifting Seminar going down at CrossFit Seguin.
Box Jump Over-5
Double Under-20
AMRAP-18min:
--------------------------------------
REMINDER: No Class this Saturday. Olympic Lifting Seminar going down at CrossFit Seguin.
Monday, December 9, 2013
WOD
Hand Release Push Ups-30
Thrusters-21(95#M/65#W)
x3 Rounds; Then:
Wall Ball-30(24#M/14#W-10ft All)
Burpee-21
x3 Rounds:
30min Time Cap:
---------------------------------------------------
REMINDER: No Class this Saturday. Olympic Lifting Seminar going down at CrossFit Seguin.
Thrusters-21(95#M/65#W)
x3 Rounds; Then:
Wall Ball-30(24#M/14#W-10ft All)
Burpee-21
x3 Rounds:
30min Time Cap:
---------------------------------------------------
REMINDER: No Class this Saturday. Olympic Lifting Seminar going down at CrossFit Seguin.
Saturday, December 7, 2013
Friday, December 6, 2013
WOD
Barbell Complex Warm Up:
Snatch/Snatch Balance/OHS
Then;
Snatch; Work up to a 1RM
----------------------------------
Yoke Carry(D)
Keg Press
Renegade Rows
AMRAP-25min:
---------------------------
***REMINDER: Saturday Class has been moved to 9am. This Saturday ONLY. Gymnastics Seminar starts at 10am.
Snatch/Snatch Balance/OHS
Then;
Snatch; Work up to a 1RM
----------------------------------
Yoke Carry(D)
Keg Press
Renegade Rows
AMRAP-25min:
---------------------------
***REMINDER: Saturday Class has been moved to 9am. This Saturday ONLY. Gymnastics Seminar starts at 10am.
Thursday, December 5, 2013
WOD
Split Jerk(From Rack)-2RM
15min:
-------------------------------------
Snatch 5L/5R(70#-53#M/44#-35#W)
Burpee-10
Thruster-5L/5R
Burpee-10
OH Squat-5L/5R
Burpee-10
15min AMRAP:
---------------------------
15min:
-------------------------------------
Snatch 5L/5R(70#-53#M/44#-35#W)
Burpee-10
Thruster-5L/5R
Burpee-10
OH Squat-5L/5R
Burpee-10
15min AMRAP:
---------------------------
Wednesday, December 4, 2013
WOD
Stone to Shoulder-4(T)
Farmers Walk-2x 100ft
Bar/Ring Muscle Up-8
AMRAP-25min:
---------------------------------------
**Reminder: Saturday Class has been moved to 9am. This Saturday ONLY. Gymnastics Seminar at 10am.
Farmers Walk-2x 100ft
Bar/Ring Muscle Up-8
AMRAP-25min:
---------------------------------------
**Reminder: Saturday Class has been moved to 9am. This Saturday ONLY. Gymnastics Seminar at 10am.
Tuesday, December 3, 2013
WOD
HSPU-5
Hang Squat Clean-3 @Body Weight or Body Weight Plus
AMRAP-20min:
---------------------------------------------
Hang Squat Clean-3 @Body Weight or Body Weight Plus
AMRAP-20min:
---------------------------------------------
Monday, December 2, 2013
WOD
Sled Sprint(Empty)
Hang Clean & Press-10(135#M/95#W)
T2B-12
x5 Rounds: NFT
-------------------------------------------------
Hang Clean & Press-10(135#M/95#W)
T2B-12
x5 Rounds: NFT
-------------------------------------------------
Thursday, November 28, 2013
WOD
Happy Thanksgiving CrossFit Seguin!
Wall Ball-50
KB Snatch-40(20L/20R)(53#M/35#W)
Burpee-30
KB Thrusters-40(20L/20R)(53#M/35#W)
V-Up-50
Double Unders-100
x3 Rounds(50min Time Cap)
-------------------------------------
**Reminder: Closed Friday and Saturday.
Wall Ball-50
KB Snatch-40(20L/20R)(53#M/35#W)
Burpee-30
KB Thrusters-40(20L/20R)(53#M/35#W)
V-Up-50
Double Unders-100
x3 Rounds(50min Time Cap)
-------------------------------------
**Reminder: Closed Friday and Saturday.
Wednesday, November 27, 2013
WOD
KB/DB Floor Press-SM
Ring Rows-SM
Sled Push-2
x5 Rounds: NFT(SM=Sub Max)
--------------------------------------
This Weeks Schedule:
Wednesday-Normal Classes
Thursday-9am Class Only
Friday-Closed All Day
Saturday-Closed All Day
Ring Rows-SM
Sled Push-2
x5 Rounds: NFT(SM=Sub Max)
--------------------------------------
This Weeks Schedule:
Wednesday-Normal Classes
Thursday-9am Class Only
Friday-Closed All Day
Saturday-Closed All Day
Tuesday, November 26, 2013
WOD
Indoor Sprints-4
x4 Rounds:
---------------------------------------------
KB Snatch-7L/7R(70/53#M/44/35#W)
Plate Plyo Push Up-7(Elbow Height )
Box Jump-7(24"M/20"W)
AMRAP-18min:
--------------------------------------------
x4 Rounds:
---------------------------------------------
KB Snatch-7L/7R(70/53#M/44/35#W)
Plate Plyo Push Up-7(Elbow Height )
Box Jump-7(24"M/20"W)
AMRAP-18min:
--------------------------------------------
Monday, November 25, 2013
WOD
Dead Lift-5-7Reps(255-315#M/185-225#W)
Burpee-ME
Rest
EMOM-30min(Teams of 2 or 3: Rotate on the minute)
-------------------------------------------------------------
This Week's Schedule:
Monday -thru-Wednesday-Normal Classes:
Thursday(Thanksgiving Day)-9am Class ONLY-Closed the rest of the week.
Friday and Saturday-Closed
Burpee-ME
Rest
EMOM-30min(Teams of 2 or 3: Rotate on the minute)
-------------------------------------------------------------
This Week's Schedule:
Monday -thru-Wednesday-Normal Classes:
Thursday(Thanksgiving Day)-9am Class ONLY-Closed the rest of the week.
Friday and Saturday-Closed
CrossFit Crew In Action!
CrossFit Seguin Teams in action at the Push For Pets event this past Saturday!
Congrats to Alvino, Jessica, and Will for taking 1st Place two years in a row!
-----------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Friday, November 22, 2013
WOD
Skill Work: Clean/Split Jerk
----------------------------------
SWOD:
Stone Loading-3
Sand Bag Get Up-3L/3R
AMRAP-20min:
---------------------------------------
* Reminder: No Class this Saturday.(Push For Pet at NB CrossFit)
Next Week's Schedule:
Monday -thru-Wednesday-Normal Classes:
Thursday(Thanksgiving Day)-9am Class ONLY-Closed the rest of the week.
Friday and Saturday-Closed
----------------------------------
SWOD:
Stone Loading-3
Sand Bag Get Up-3L/3R
AMRAP-20min:
---------------------------------------
* Reminder: No Class this Saturday.(Push For Pet at NB CrossFit)
Next Week's Schedule:
Monday -thru-Wednesday-Normal Classes:
Thursday(Thanksgiving Day)-9am Class ONLY-Closed the rest of the week.
Friday and Saturday-Closed
Thursday, November 21, 2013
WOD
Push Press-Work Up To: 5RM
15min: From the Ground, No Rack.
--------------------------------------------
Push Press-3 @ Body Weight
Double Under-30
AMRAP-10min:
----------------------------------------------
* Reminder: No Class this Saturday.
Next Week's Schedule:
Monday -thru-Wednesday-Normal Classes:
Thursday(Thanksgiving Day)-9am Class ONLY-Closed the rest of the week.
Friday and Saturday-Closed
Push For Pets
Push For Pets is this Saturday at 10am at New Braunfels CrossFit. No classes this Saturday at CrossFit Seguin. Come out an support your local CrossFitters!
-------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Wednesday, November 20, 2013
WOD
400M Run
Racked Barbell Lunges-30(T)
Hang Cleans-15
Lateral Burpees-10
x3 Rounds For Time:
------------------------------------------
Racked Barbell Lunges-30(T)
Hang Cleans-15
Lateral Burpees-10
x3 Rounds For Time:
------------------------------------------
Up Coming Seminars at CrossFit Seguin
Coach Oleg on the platform! Oleg is coming back to CrossFit Seguin! CrossFit Seguin members be sure to sign up for his Olympic Weightlifting Seminar! We also have a Gymnastics Seminar on the schedule! We have a lot going down in December. Check the members page for details.
--------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Tuesday, November 19, 2013
Monday, November 18, 2013
WOD
Sled Push-100ft
Double Kettlebell Snatch-10(2x53#M/2x35#W)
Ring Push Ups-SM
x5Rounds: NFT
--------------------------------------------
**Reminder: No Saturday 10am Class this week: CrossFit Seguin Crew will be at the Push For Pets event at New Braunfels CrossFit.
Double Kettlebell Snatch-10(2x53#M/2x35#W)
Ring Push Ups-SM
x5Rounds: NFT
--------------------------------------------
**Reminder: No Saturday 10am Class this week: CrossFit Seguin Crew will be at the Push For Pets event at New Braunfels CrossFit.
Ruck Up!
CrossFit Seguin Crew about to hit a 6mile Ruck Run/March with 45# Rucks!
---------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Sunday, November 17, 2013
WOD-Challenge
Ruck Run/March-(35#-45# Ruck)
6 Miles:
---------------------------------------------------
6 Miles:
---------------------------------------------------
WOD
Saturday:
Power Clean-10(185#M/125#W)
OH Lunges-20(45#M/35#W)
Box Jumps-10(30"M/24"W)
x3 Rounds Then; 3min Break and Finish with;
800M Run
30 Med Ball Slams
For Time:
-----------------------------------------------------
Power Clean-10(185#M/125#W)
OH Lunges-20(45#M/35#W)
Box Jumps-10(30"M/24"W)
x3 Rounds Then; 3min Break and Finish with;
800M Run
30 Med Ball Slams
For Time:
-----------------------------------------------------
Friday, November 15, 2013
Order Now-CF Seguin Hoodies
Place your order for a CrossFit Seguin Hoodie. Orders due by next Tuesday morning.
Sign up at the gym or on the members page.
-------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
WOD
Skill Work: Snatch/Clean
----------------------------------
SWOD:
Stone Loading-3
KB OH Walk-2
Sand Bag Squat-7( Zercher -Women/Shoulder (each)- Men)
---------------------------------------
----------------------------------
SWOD:
Stone Loading-3
KB OH Walk-2
Sand Bag Squat-7( Zercher -Women/Shoulder (each)- Men)
---------------------------------------
Thursday, November 14, 2013
WOD
Push Press-3(Even)
Front Squat-5(Odd)
EMOM-30min: Weight: Body Weight or More- Men / 75-80% BW Women
-------------------------------------
Front Squat-5(Odd)
EMOM-30min: Weight: Body Weight or More- Men / 75-80% BW Women
-------------------------------------
Wednesday, November 13, 2013
WOD
Body Weight Squats-40
Reverse TGU-2L/2R(BB or KB)
Wall Ball-30
Reverse TGU-2L/2R
Staggered Plyo Push Up-20(T)
Reverse TGU-2L/2R(SB)
AMRAP-20min:
--------------------------------------------
Reverse TGU-2L/2R(BB or KB)
Wall Ball-30
Reverse TGU-2L/2R
Staggered Plyo Push Up-20(T)
Reverse TGU-2L/2R(SB)
AMRAP-20min:
--------------------------------------------
WOD
Tuesday:
2-Position Clean-15Min for a 1RM:
--------------------------------------------
Muscle Up-3(Bar or Ring)
Burpee-6
Swing(A)-9(70-53#M/44#-35#W)
AMRAP-15min:
--------------------------
2-Position Clean-15Min for a 1RM:
--------------------------------------------
Muscle Up-3(Bar or Ring)
Burpee-6
Swing(A)-9(70-53#M/44#-35#W)
AMRAP-15min:
--------------------------
Monday, November 11, 2013
WOD
Partner Relay-2 Miles-(8 Laps Each Person)-20min Time Cap:
----------------------------------------------------------------------------
WOD:
Burpee-20
Ring Dips-12
OH-Walking Lunges-60ft(45# Plate-M/W)
AMRAP-18min:
---------------------------------------------------------
----------------------------------------------------------------------------
WOD:
Burpee-20
Ring Dips-12
OH-Walking Lunges-60ft(45# Plate-M/W)
AMRAP-18min:
---------------------------------------------------------
Sunday, November 10, 2013
WOD
Saturday:
"The Chief"
Power Cleans-3(135#/95#)
Push Ups-6
Body Weight Squats-9
3min AMRAP(1min Rest)
x5 Rounds:
--------------------------------------------
Friday:
Dead Lifts:
--------------------------------------------
SWOD:
Sled Push(100ft)
Keg Carry/Bear Crawl/Keg Carry(AHAP)
Ring Push Ups-Max Reps
x5 Rounds NFT:
-------------------------------
"The Chief"
Power Cleans-3(135#/95#)
Push Ups-6
Body Weight Squats-9
3min AMRAP(1min Rest)
x5 Rounds:
--------------------------------------------
Friday:
Dead Lifts:
--------------------------------------------
SWOD:
Sled Push(100ft)
Keg Carry/Bear Crawl/Keg Carry(AHAP)
Ring Push Ups-Max Reps
x5 Rounds NFT:
-------------------------------
Thursday, November 7, 2013
WOD
Snatch(Power or Full)-2Reps(@70-80% of your 1RM)
EMOM-5min, Then immediately at the 5min mark start the following;
Snatch-1Rep; 2min AMRAP(same weight as above)
---------------------------------------
4min Break(Add Weight) For:
---------------------------------------
Power Clean/Push Press-2+2
EMOM 12min:
----------------------------------------
Finish:
Burpee-7
KB Snatch 5,4,3 Reps Each Arm(Bell does NOT touch the ground)
AMRAP-8min:
------------------------------------------
EMOM-5min, Then immediately at the 5min mark start the following;
Snatch-1Rep; 2min AMRAP(same weight as above)
---------------------------------------
4min Break(Add Weight) For:
---------------------------------------
Power Clean/Push Press-2+2
EMOM 12min:
----------------------------------------
Finish:
Burpee-7
KB Snatch 5,4,3 Reps Each Arm(Bell does NOT touch the ground)
AMRAP-8min:
------------------------------------------
Wednesday, November 6, 2013
WOD
200M Run
Burpee-5
Wall Ball-10(20#/14#-10ft Target All)
Ab Crusher-15(35#M/25#W)
AMRAP-25min:
----------------------------------------------------
Burpee-5
Wall Ball-10(20#/14#-10ft Target All)
Ab Crusher-15(35#M/25#W)
AMRAP-25min:
----------------------------------------------------
Tuesday, November 5, 2013
WOD
Skill Work: Muscle Up
-----------------------------
WOD:
Muscle Up-8(Bar or Ring)
OHS-16(95-135#M/65-95#W)
AMRAP-15min:
-----------------------------------
-----------------------------
WOD:
Muscle Up-8(Bar or Ring)
OHS-16(95-135#M/65-95#W)
AMRAP-15min:
-----------------------------------
Monday, November 4, 2013
WOD
Barbell Front Rack Lunges(T)(135#M/95#W)
Plyo Up and Over Push Ups(T)
Strict Pull Ups
20, 30, & 40 Reps Of Each: For Time: 35min Time Cap.
------------------------------------------------
Plyo Up and Over Push Ups(T)
Strict Pull Ups
20, 30, & 40 Reps Of Each: For Time: 35min Time Cap.
------------------------------------------------
Sunday, November 3, 2013
Weightlifting Meet-2013
CrossFit Seguin Lifters at the Tookie Invitational Weightlifting Meet-Austin, TX
--------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Saturday, November 2, 2013
WOD
Burpee Box Jump Over-10(24"M/20"W)
Push Press-10(115#M/75#W)
T2B-10
AMRAP-18min:
--------------------------------------------
Push Press-10(115#M/75#W)
T2B-10
AMRAP-18min:
--------------------------------------------
Friday, November 1, 2013
WOD
Back Squat-(80% of 1RM)
1x5Reps then the following Number Sequence:
3,4,5,5,4,3 Reps:
-------------------------------------
SWOD:
Stones-1,2,3,4,...continue by 1's, Ladder each Round(AHAP)
Farmers Walk(AHAP)
Cash Out Every 2 Rounds with: Sled Push.
--------------------------------------
1x5Reps then the following Number Sequence:
3,4,5,5,4,3 Reps:
-------------------------------------
SWOD:
Stones-1,2,3,4,...continue by 1's, Ladder each Round(AHAP)
Farmers Walk(AHAP)
Cash Out Every 2 Rounds with: Sled Push.
--------------------------------------
Thursday, October 31, 2013
WOD
Jerk Racks-15min-Work Up To- 2RM
----------------------------------------------
Wall Ball-8(20#/14#-10ft All)
Plyo Clapping Push Up-8
200M Sprint
AMRAP-12min:
-------------------------------------------
----------------------------------------------
Wall Ball-8(20#/14#-10ft All)
Plyo Clapping Push Up-8
200M Sprint
AMRAP-12min:
-------------------------------------------
Wednesday, October 30, 2013
WOD
Barbell Cluster-5(135#M/95#W-Same weight for all movements)
Front Racked Lunge-10(T)
Power Snatch-5
Front Racked Lunge10(T)
AMRAP-25min:
--------------------------------------------------
This SWOD is courtesy of Travis Holly of Strictly Strength.
Front Racked Lunge-10(T)
Power Snatch-5
Front Racked Lunge10(T)
AMRAP-25min:
--------------------------------------------------
This SWOD is courtesy of Travis Holly of Strictly Strength.
Tuesday, October 29, 2013
WOD
400M Run
Wall Ball-30(20# M/14# W-10ft Target All)
Burpee-30
KB/DB Snatch-30(15L/15R)(70-53#M/44-35#W)
x3 Rounds: or 40min Time Cap)
---------------------------------------------
Wall Ball-30(20# M/14# W-10ft Target All)
Burpee-30
KB/DB Snatch-30(15L/15R)(70-53#M/44-35#W)
x3 Rounds: or 40min Time Cap)
---------------------------------------------
Monday, October 28, 2013
WOD
Power Clean-1
Push Press/Jerk-2
Front Squat-3
AMRAP-5min(90sec Break)
x4 Rounds(Add Weight each Round or Ever Other Round)
-----------------------------------------------------
Push Press/Jerk-2
Front Squat-3
AMRAP-5min(90sec Break)
x4 Rounds(Add Weight each Round or Ever Other Round)
-----------------------------------------------------
Friday, October 25, 2013
WOD
Skill Work:
Hang Snatch/OHS -2+1
Hang Snatch(Pause)-3x3
-------------------------------
Stone To Shoulder-4(T)
DB Floor Press-SM(AHAP)
Sled Push-30ft
AMRAP-25min:
--------------------------------
Hang Snatch/OHS -2+1
Hang Snatch(Pause)-3x3
-------------------------------
Stone To Shoulder-4(T)
DB Floor Press-SM(AHAP)
Sled Push-30ft
AMRAP-25min:
--------------------------------
Thursday, October 24, 2013
WOD
15 Min for a Max on the Following Complex:
Clean-1
Front Squat-2
Split Jerk-1
----------------------------------
WOD:
Burpees-10
Double Unders-Max Reps With Remaining Time.
EMOM-10min
(Do 10 Burpees at the top of each minute, with the remaining time do max reps of Double Unders. Count DU Reps for total Score.)
---------------------------------------
Clean-1
Front Squat-2
Split Jerk-1
----------------------------------
WOD:
Burpees-10
Double Unders-Max Reps With Remaining Time.
EMOM-10min
(Do 10 Burpees at the top of each minute, with the remaining time do max reps of Double Unders. Count DU Reps for total Score.)
---------------------------------------
Wednesday, October 23, 2013
WOD
Buy In: Double Unders-200 Then;
200M Run
HSPU-5
Hang Power Clean-10(135#M/95#W)
Wall Ball-15
AMRAP-22min:
-----------------------------------------------------
200M Run
HSPU-5
Hang Power Clean-10(135#M/95#W)
Wall Ball-15
AMRAP-22min:
-----------------------------------------------------
Strong Ladies!
Erica S., Stacey W., and Mary Alice V. repping out Ground to Overhead with 95# during the CrossFit Strong Man Showdown in Austin, TX!
----------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Tuesday, October 22, 2013
WOD
2KB Step Ups-20(T)
Muscle Ups-Max Reps(Bar or Ring)**
AMRAP-20min
Finish: DB Floor Press-Max Reps
x3 Rounds:
--------------------------------------------
**Strict Pull Ups/Pull Ups/Ring Rows/Jack Knife
Muscle Ups-Max Reps(Bar or Ring)**
AMRAP-20min
Finish: DB Floor Press-Max Reps
x3 Rounds:
--------------------------------------------
**Strict Pull Ups/Pull Ups/Ring Rows/Jack Knife
CrossFit Strong Man Video
CrossFit Seguin Crew in action at the CrossFit Strong Man Showdown!
-Austin, TX
-----------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N,
Seguin, TX 78155
Monday, October 21, 2013
WOD
OHS-Max Reps @Body Weight or 3/4 BW or AHAP
Bear Crawl-100ft
AMRAP-15min: Then; Drop Weight For:
OHS Max Reps-30sec On/30sec Off
x4 Rounds:
------------------------------------------------------------
Bear Crawl-100ft
AMRAP-15min: Then; Drop Weight For:
OHS Max Reps-30sec On/30sec Off
x4 Rounds:
------------------------------------------------------------
Saturday, October 19, 2013
Strong Man, Strong Women!
CrossFit Seguin's CrossFit Strong Man Competitors: Jessica M., Mary Alice V., Maria "The Mad Russian" G., Amanda H., Stacey W., Erica S., and Alvino G.
---------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
WOD
Thrusters-5(Even)(135#M/95#W)
Lateral Burpees-8(Odd)
EMOM-30min
-------------------------------------------
Lateral Burpees-8(Odd)
EMOM-30min
-------------------------------------------
Friday, October 18, 2013
WOD
Front Squat-3RM
SWOD:
Stone Loading-3 (AHAP)
DB Renegade Rows-20(10L/10R)(AHAP)
Reverse Turkish Get Up-2L/2R(4 Total)(KB, Barbell, or Sand Bag)
AMRAP-25min:
--------------------------------------------
SWOD:
Stone Loading-3 (AHAP)
DB Renegade Rows-20(10L/10R)(AHAP)
Reverse Turkish Get Up-2L/2R(4 Total)(KB, Barbell, or Sand Bag)
AMRAP-25min:
--------------------------------------------
Hitting the mats!
Savannah dragging the weighted mat during the Friday night SWOD at NB CrossFit!
----------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Thursday, October 17, 2013
WOD
Clean-1
Hang Clean-1
Split Jerk-1
EMOM-12min(Squat or Power),Then; 2min Break;
Clean & Jerk-1
EMOM-5Min(Add Weight Each Minute.)
---------------------------------------------------
Wall Ball-8
Burpee-8
Double Under-16
AMRAP-10min:
------------------------------------------------
Hang Clean-1
Split Jerk-1
EMOM-12min(Squat or Power),Then; 2min Break;
Clean & Jerk-1
EMOM-5Min(Add Weight Each Minute.)
---------------------------------------------------
Wall Ball-8
Burpee-8
Double Under-16
AMRAP-10min:
------------------------------------------------
Wednesday, October 16, 2013
WOD
Up and Over Push Ups-20(T)
OH Lunges-20(T)(45#M/35#W)
*Sled Sprint(95# @140ft Total)
AMRAP-25min
----------------------------------------
*Wet Weather(and "Princess Status") alternates available.
OH Lunges-20(T)(45#M/35#W)
*Sled Sprint(95# @140ft Total)
AMRAP-25min
----------------------------------------
*Wet Weather(and "Princess Status") alternates available.
CrossFit Seguin Crew
CrossFit Seguin Crew at the Friday Night SWOD Comp in New Braunfels.
Congrats to Diana and Valerie! Diana took 2nd in the RX division and Valerie took 1st in the scaled division!
-----------------------------------------
TKC-CrossFit Seguin
231 Hwy 46 N.
Seguin, TX 78155
Tuesday, October 15, 2013
WOD
2 Position Snatch(Full/Hang)-15Min for a Max Weight
-------------------------------------------------------------------
WOD:
KB/DB Snatch-10L/10R
Double Under-20
200M Run
AMRAP-15min:
------------------------------------------
-------------------------------------------------------------------
WOD:
KB/DB Snatch-10L/10R
Double Under-20
200M Run
AMRAP-15min:
------------------------------------------
Sexy Beasts!
Savannah, Valerie, and Maria showing their GUNS during the Friday Night SWOD!!
Sexy Beasts Of CrossFit Seguin!
-------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N,
Seguin, TX 78155
Monday, October 14, 2013
WOD
Dead Lift-15min for a 5RM
-----------------------------------
Bear Complex-3(95-135#M/65#-95#W)
Burpee-6
Push Up-9
AMRAP-12min:
---------------------------------------
-----------------------------------
Bear Complex-3(95-135#M/65#-95#W)
Burpee-6
Push Up-9
AMRAP-12min:
---------------------------------------
Saturday, October 12, 2013
Back Squat 1RM
Kelle S. hit 255# for a 1RM on Back Squat!
-------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
WOD
Bear Crawl-50M
150M Sprint
Hang Power Clean-15(155#M/105#W)
Wall Ball-30
x3 Rounds Then; Cash Out: T2B-30, For Time:
-----------------------------------------------------------
150M Sprint
Hang Power Clean-15(155#M/105#W)
Wall Ball-30
x3 Rounds Then; Cash Out: T2B-30, For Time:
-----------------------------------------------------------
Friday, October 11, 2013
No Evening Classes
No evening Classes today at CrossFit Seguin. Normal schedule tomorrow, Saturday: 10am Class.
Come out tonight to New Braunfels CrossFit and show our CrossFit Seguin Crew support! Friday Night SWOD Starts at 6pm!
Come out tonight to New Braunfels CrossFit and show our CrossFit Seguin Crew support! Friday Night SWOD Starts at 6pm!
WOD
Back Squat-5RM
----------------------
SWOD:
Stone Loading-1 Min On 1 Min Off for 12min: ME.
Finish:
Wheelbarrow(70ft-w/Partner)
Sub Max Pull Ups
x4 Rounds NFT:
---------------------------------------------
----------------------
SWOD:
Stone Loading-1 Min On 1 Min Off for 12min: ME.
Finish:
Wheelbarrow(70ft-w/Partner)
Sub Max Pull Ups
x4 Rounds NFT:
---------------------------------------------
Thursday, October 10, 2013
WOD
Snatch-15min Work up to a 1RM
Clean and Jerk-15min Work up to a 1RM
Finish:
Plyo Clapping Push Up-5
Squat Jump-10
200M Run w/Med Ball
AMRAP-10min:
-----------------------------------
Clean and Jerk-15min Work up to a 1RM
Finish:
Plyo Clapping Push Up-5
Squat Jump-10
200M Run w/Med Ball
AMRAP-10min:
-----------------------------------
Wednesday, October 9, 2013
WOD
Lateral Burpees-10
Dead Lift-9(135#M/95#W)
Lateral Burpee-10
Power Clean-6
Lateral Burpee-10
Push Press-3
AMRAP-18min: Then;
Cash Out:
Keg/or/Sand Bag Carry-100ft x3 Rounds.
-----------------------------------------
**Reminder: No Friday evening classes this week. Come out to New Braunfels CrossFit
and support our CrossFit competitors! Comp starts at 6pm.
Dead Lift-9(135#M/95#W)
Lateral Burpee-10
Power Clean-6
Lateral Burpee-10
Push Press-3
AMRAP-18min: Then;
Cash Out:
Keg/or/Sand Bag Carry-100ft x3 Rounds.
-----------------------------------------
**Reminder: No Friday evening classes this week. Come out to New Braunfels CrossFit
and support our CrossFit competitors! Comp starts at 6pm.
Push Press
Amanda H. hitting 145# for reps during a Friday Night Class at CrossFit Seguin!
----------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
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