Power Clean and Jerk-2(80%-85% 1RM)
EMOTM-10min
-------------------------
Finish:
Push Press-20(75#/55#)
Swings(A)-20(53#/35#)
12min AMRAP
-----------------------------
Thursday, January 31, 2013
Ruck Up!
Wade finishing out Lunges with a 50# Ruck at CrossFit Seguin
-----------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
-----------------------------------------------------
CrossFit, Kettlebells, Strong Man, Olympic Lifting, and Personal Training in Seguin, TX
Wednesday, January 30, 2013
WOD
Bear Complex-5(95#M/65#W)
Plyo Clapping Push Up-7
Squat Jumps-9
AMRAP-18min
------------------------
Plyo Clapping Push Up-7
Squat Jumps-9
AMRAP-18min
------------------------
Dead Lifts
CrossFit Seguin 9am Crew working on Dead Lifts and Pull Ups.
-----------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Tuesday, January 29, 2013
WOD
Dead Lift-5(75%-85%)
Hollow Pull Up-12
x5 Rounds
--------------------------------
Finish:
200M Run
Push Ups-Sub Max
x4 Rounds
---------------------------------
Hollow Pull Up-12
x5 Rounds
--------------------------------
Finish:
200M Run
Push Ups-Sub Max
x4 Rounds
---------------------------------
Ruck Up
CrossFit Seguin members knocking out Squats and Push Ups with a 50# Ruck.
---------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Monday, January 28, 2013
WOD
400M Run
Burpees-40
Squats-40
400M Run
Burpees-30
Squats-30
400M Run
Burpees-20
Squats-20
400M Run
Burpees-10
Squats-10
For Time:
--------------------------
Finish: Skill Work
Muscle Up 3x3 or 5x5
Pull Up(Hollow or L-Sit) 5x5
Pull Up(Assisted) 5x5
Burpees-40
Squats-40
400M Run
Burpees-30
Squats-30
400M Run
Burpees-20
Squats-20
400M Run
Burpees-10
Squats-10
For Time:
--------------------------
Finish: Skill Work
Muscle Up 3x3 or 5x5
Pull Up(Hollow or L-Sit) 5x5
Pull Up(Assisted) 5x5
Yoked!
Lori and Rogelio on the Yokes during a Friday morning SWOD at CrossFit Seguin!
---------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N
Seguin, TX 78155
Friday, January 25, 2013
WOD
Max Effort Training:
Snatch/ Clean and Jerk
(PRs Posted on the Members Private Page)
-----------------------------------
SWOD:
Strong Man: Heavy Sled/Yokes/Farmers Carry
-------------------------------------------
Snatch/ Clean and Jerk
(PRs Posted on the Members Private Page)
-----------------------------------
SWOD:
Strong Man: Heavy Sled/Yokes/Farmers Carry
-------------------------------------------
PT Patch
-The Army PT Patch-
----------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
830-556-4180
Thursday, January 24, 2013
WOD
Thrusters-3(115-135#M/75-95#W)
Burpees-6
Sit Ups-9
AMRAP-3min x5 Rounds(1min Rest)
-------------------------------------------
Burpees-6
Sit Ups-9
AMRAP-3min x5 Rounds(1min Rest)
-------------------------------------------
Front Squats
CrossFit Seguin 6pm Class knocking out Front Squats
----------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
830-556-4180
Wednesday, January 23, 2013
WOD
Ring Push Ups(Box)-Max
T2B-15 (or Butterfly Sit Up-25)
x2 Rounds Then; Sled(D)
x4 Rounds NFT
--------------------------------------
T2B-15 (or Butterfly Sit Up-25)
x2 Rounds Then; Sled(D)
x4 Rounds NFT
--------------------------------------
Death By Tire Flips!
CrossFit Seguin Dirty Girls Liz, Maria(Masha), and Diana after a Death By Tire Flip WOD!
-----------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
830-556-4180
Tuesday, January 22, 2013
WOD
"Fallen From Grace"
Clean and Jerk-10
Burpee Broad Jump(D)
Clean and Jerk-10
Burpee Broad Jump(D)
Clean and Jerk-10
Burpee Broad Jump(D)
For Time:(Start at standard "Grace" weight then add weight each round)
-------------------------------
Clean and Jerk-10
Burpee Broad Jump(D)
Clean and Jerk-10
Burpee Broad Jump(D)
Clean and Jerk-10
Burpee Broad Jump(D)
For Time:(Start at standard "Grace" weight then add weight each round)
-------------------------------
Ruck Up!
CrossFit Seguin members hitting Hero WOD "Loredo" with 40-50# Rucks! Squats, Push Ups, Lunges and 400M Run!
-------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
830-556-4180
Monday, January 21, 2013
Hero WOD
"Loredo"
Body Weight Squats-24
Push Ups-24
Lunge Steps-24(T)
400M Run
x6 Rounds For Time:
-----------------------------
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
Courtesy of CrossFit Inc.
Body Weight Squats-24
Push Ups-24
Lunge Steps-24(T)
400M Run
x6 Rounds For Time:
-----------------------------
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
Courtesy of CrossFit Inc.
OHS
Jessica working her way up to an easy 125# Over Head Squat at CrossFit Seguin!
-------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
830-556-4180
Thursday, January 17, 2013
WOD
Power Snatch-1
Hang Power Snatch-2
EMOTM-10min
--------------------
Finish: 15min AMRAP of:
Power Snatch-9(95#M/65#W)
HR-Push Up-7
Box Jump-9
HR-Push Up-7
Hang Power Snatch-2
EMOTM-10min
--------------------
Finish: 15min AMRAP of:
Power Snatch-9(95#M/65#W)
HR-Push Up-7
Box Jump-9
HR-Push Up-7
Front Squats
6pm CrossFit Seguin Class knocking out Front Squats!
-------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
830-556-4180
Wednesday, January 16, 2013
Split Jerk
CrossFit Seguin Crew on the platforms working on the Split Jerk.
-----------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
830-556-4180
Tuesday, January 15, 2013
WOD
"Sandy Hook" (x2)
Thrusters-10(95#M/65#W)
Burpees-6
Swings(A)-10
AMRAP-10min, Rest; 5min Then Repeat.
------------------------------
Thrusters-10(95#M/65#W)
Burpees-6
Swings(A)-10
AMRAP-10min, Rest; 5min Then Repeat.
------------------------------
Monday, January 14, 2013
WOD
Front Squat-8(135+M/95#+W)
Plyo Clapping Push Up-12
Double Unders-20
AMRAP-18min
--------------------------
Plyo Clapping Push Up-12
Double Unders-20
AMRAP-18min
--------------------------
Saturday, January 12, 2013
WOD
Barbell Walking Lunge-30(T)
Hang Power Clean-20
Lateral Burpees-10
x4 Rounds For Time:
-----------------------------
Hang Power Clean-20
Lateral Burpees-10
x4 Rounds For Time:
-----------------------------
Barbell Lunges
CrossFit Seguin crew hitting some Barbell Lunges on a Saturday morning!
--------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
830-556-4180
Friday, January 11, 2013
WOD
Skill: Split Jerk
--------------------
SWOD(Clean Ladder)
Burpee-30
Power Clean-30
Power Clean(add weight)-30
Power Clean(add weight)-30
NFT:
-------------------------------
--------------------
SWOD(Clean Ladder)
Burpee-30
Power Clean-30
Power Clean(add weight)-30
Power Clean(add weight)-30
NFT:
-------------------------------
Skills
9am CrossFit Seguin Crew working on the Split Jerk. Friday's 9am and 5pm Classes are dedicated to Olympic Lifting, Power Lifting, and Strong Man Training.
-----------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
830-556-4180
-----------------------------------------------
Boot Camp Divas-
830-556-1836
Locked N Loaded
Strength-361-558-3824
BeatDown Boot
Camp-210-393-5215
Thursday, January 10, 2013
WOD
Squat Clean(Hvy)
Every 30sec for 10min
----------------------------
Finish:
Double Unders
Butterfly Sit Ups
50,40,30,20,10,20,30,40,50 Reps of Each For Time:
---------------------------------
Every 30sec for 10min
----------------------------
Finish:
Double Unders
Butterfly Sit Ups
50,40,30,20,10,20,30,40,50 Reps of Each For Time:
---------------------------------
Nice Snatch!
CrossFit Seguin Ladies Diana, Liz, and Maria working on the Snatch.
------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
830-556-4180
--------------------------------------
Programs:
Boot Camp Divas- 830-556-1836
Locked N Loaded Strength-361-558-3824
BeatDown Boot Camp-210-393-5215
Wednesday, January 9, 2013
WOD
Dead Lift-10(225#M/155#W)
HSPU-Max
Ring(TRX) Rows-Max
x6 Rounds NFT
------------------------------------------
HSPU-Max
Ring(TRX) Rows-Max
x6 Rounds NFT
------------------------------------------
New Strength Program
New Strength Program at CrossFit Seguin. Locked N Loaded Strength with Underground Strength Coach Alvino Garcia. Power Lifting and Strong man hybrid training guaranteed to make you stronger, faster, and hit harder! Contact Alvino at: 361-558-3824 or email lnlstrength@gmail.com
--------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
830-556-4180
Tuesday, January 8, 2013
Monday, January 7, 2013
WOD
Body Weight Squats-30
Plate Plyo Push Ups-30
2KB(SC)Reverse Lunge-30(T)
AMRAP-20min
----------------------------------------
Plate Plyo Push Ups-30
2KB(SC)Reverse Lunge-30(T)
AMRAP-20min
----------------------------------------
Yoked!
Young CrossFitter, RJ, loads up on the Yoke while the other CrossFitters knock out some Back Squats GVT style!
----------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
830-556-4180
Saturday, January 5, 2013
WOD
1KB Snatch(53#M/35#W)L/R
Close Hand Push Up
Burpee
5,7,10,12 Reps Of Each x3 Rounds For Time:
-------------------------------------------------------
Close Hand Push Up
Burpee
5,7,10,12 Reps Of Each x3 Rounds For Time:
-------------------------------------------------------
Friday, January 4, 2013
New Boot Camp Program
New Boot Camp Program for men and women at CrossFit Seguin. Beat Down Boot Camp with CrossFit Trainer and MMA Fighter Brock Balouch. This is a great program for beginners or anyone who has been wanting to try CrossFit out. All fitness levels welcome.
Contact Brock at: 210-393-5215 or email b.balouch80@gmail.com
WOD
Skill: Power Snatch; Snatch with Straps.
----------------------------------------
Power Snatch(Straps)
Muscle Up(or MU Progression)
5,4,3,2,1,2,3,4,5 Reps Of Each NFT.
-----------------------------------------------
----------------------------------------
Power Snatch(Straps)
Muscle Up(or MU Progression)
5,4,3,2,1,2,3,4,5 Reps Of Each NFT.
-----------------------------------------------
Thursday, January 3, 2013
WOD
Work up to a 1RM on Strict Press-15min(Log PRs)
Then;
Shoulder to Over Head-10(115#M/85#W)
Jumping Lunge-10(T)
AMRAP-12min
-------------------------------
Then;
Shoulder to Over Head-10(115#M/85#W)
Jumping Lunge-10(T)
AMRAP-12min
-------------------------------
CrossFit Seguin
Kettlebell-Olympic Lifting-Power Lifting-Strong Mam Training at CrossFit Seguin
----------------------------------------------------------
When you are ready....Contact us.
----------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
830-556-4180
Wednesday, January 2, 2013
WOD
Dead Lift-5
Pull Up(DH)-10
Ring Dips-Sub Max
x 5Rounds: NFT
Finish: 1-KB Snatch 10-1
-------------------------------------------------
“The only thing that separates the elite from all the rest is the fact that the elite are better at the basics than everyone else.” -MSgt Duane Stanton, USAF Pararescue
Pull Up(DH)-10
Ring Dips-Sub Max
x 5Rounds: NFT
Finish: 1-KB Snatch 10-1
-------------------------------------------------
“The only thing that separates the elite from all the rest is the fact that the elite are better at the basics than everyone else.” -MSgt Duane Stanton, USAF Pararescue
Changes For 2013
CrossFit Seguin:
New Rates:
Unlimited Classes: $180 a month, Couples $220 a month
CrossFit Seguin Fundamentals Class: Prerequisite for anyone wanting to try out regular CrossFit classes at CrossFit Seguin. This class is by appointment only. You will learn the basic Body weight, Kettlebell, and Barbell movements. This class can be waved only if you were trained by a Certified Kettlebell Instructor(RKC/StrongFirst/ IKFF)
Contact for the Fundamentals Class: Jesus @ 830-556-4180 or gaitan.jesus@gmail.com
New Programs coming soon:
Locked N Loaded Strength- Alvino Garcia, Underground Strength Coach
Locked N Loaded Strength is a hybrid Power Lifting/Strong Man program designed to get you stronger, period! This program is open to anyone wanting to get stronger and pack on muscle.
Contact: lnlstrength@gmail.com
Beat Down Boot Camp- Brock Balouch, CrossFit Trainer/MMA Fighter
BeatDown Boot Camp is a entry level CrossFit camp that will teach you the basic CrossFit skills and introduce you to some of the most popular CrossFit WODs. This is a excellent camp for anyone new to CrossFit or fitness in general.
Contact: texaskettlebellclub@gmail.com
New Rates:
Unlimited Classes: $180 a month, Couples $220 a month
CrossFit Seguin Fundamentals Class: Prerequisite for anyone wanting to try out regular CrossFit classes at CrossFit Seguin. This class is by appointment only. You will learn the basic Body weight, Kettlebell, and Barbell movements. This class can be waved only if you were trained by a Certified Kettlebell Instructor(RKC/StrongFirst/ IKFF)
Contact for the Fundamentals Class: Jesus @ 830-556-4180 or gaitan.jesus@gmail.com
New Programs coming soon:
Locked N Loaded Strength- Alvino Garcia, Underground Strength Coach
Locked N Loaded Strength is a hybrid Power Lifting/Strong Man program designed to get you stronger, period! This program is open to anyone wanting to get stronger and pack on muscle.
Contact: lnlstrength@gmail.com
Beat Down Boot Camp- Brock Balouch, CrossFit Trainer/MMA Fighter
BeatDown Boot Camp is a entry level CrossFit camp that will teach you the basic CrossFit skills and introduce you to some of the most popular CrossFit WODs. This is a excellent camp for anyone new to CrossFit or fitness in general.
Contact: texaskettlebellclub@gmail.com
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