WOD

Push Press Ladder

x5 Rounds.
------------------------------

370# Deadlift PR

Hero WOD

"Hammer"

Power Clean-5(135#M/95#W)
Front Squat-10
Jerk-5
Pull Up-20
200M Run**

x5 Rounds For Time:
--------------------------------
**200M Run is a bonus.
---------------------------------
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

Ruck Up

Aunnelise repping out Push Ups during a WOD with a 45# Ruck!

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TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

CrossFitSeguin@gmail.com

830-556-4180 

WOD

Dive Bomber Push Ups-10
Hanging Leg Raise-15
2KB Reverse Lunges-20(Total)

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

Push Ups

Luiz knocking out some Push Ups during a Team WOD

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

WOD

Bear Complex-Max(95-135#M/65-85#W)

1min On/ 1min Off for 20min.
----------------------------------------

Burpees!

Kelle knocking out a set of Burpees during a Team WOD!

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

WOD

Back Squats-7
Incline DB Bench-SM

x5 Rounds NFT
--------------------------

"Iron" Will recovering after a brutal Team WOD.

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

WOD

Squat Clean-2
Squats Clean and Jerk-1

x7 Rounds NFT. Add weight each Round, record weights
--------------------------------------
Finish: WOD

Clean and Jerk-5(135#M/95#W)
Swing(A)-10(53#M/35#W)
Squat-15

AMRAP-12min.
------------------------------------

Family

Team Hernandez! Marco and Tomas knocking out 200 Squats to finish out the WOD For Nancy WOD!

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

830-556-4180

Hero WOD

"McGhee"

Deadlift-5(275#M/185#W)
Push Ups-13
Box Jumps-9

AMRAP-30min
--------------------------------
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

OHS

CrossFit Seguin Trainer Rogelio working on Overhead Squats during a Friday morning class.

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

830-556-4180

WOD

Mobility:

Windmill to Reverse TGU-2L/2R
Wall Walk-2

x3 Rounds
-----------------------------------
WOD:

Hang Clean and Press-SM(95#-185#M/75-135#W)
Lateral Burpees-8

AMRAP-15Min(Total Score= Pounds Lifted)

Brutal!

Alvino knocking out Burpees during the WOD For Nancy Team WOD!

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

830-556-4180

WOD

Mobility:

Reverse TGU-2L/2R
Yoga Push Up-10

x3 Rounds
--------------------
WOD:

Overhead Lunge-50(Total)(45#M/35#W Plate)
True Push Up-20
Pull Up-15

AMRAP-18min
------------------------------

WOD For Nancy-2013

CrossFit Seguin and BootCamp Diva Crew

WOD For Nancy-2013

WOD For Nancy

Saturday:

"WOD For Nancy"

400M Run
Push Ups-200
400M Run
Burpees-200
400M Run
V-Ups-200
400M Run
Squats-200

Teams of 2 For Time:
----------------------------
Finish:

"Just Dead Lift!"

PRs posted on the TKC-CrossFit Seguin Private Page.
--------------------------------

WOD

Friday: Skill: Clean and Jerk
-----------------------------------
SWOD:

Turkish Get Ups/ 2 KB Swings

Death by Tire Flip
------------------------------------

WOD

WOD 1: "Randy"

WOD 2: "Nancy"
----------------------

WOD

Burpees-30
Power Clean-30
Power Clean-30(Add Weight)
Power Clean-30(Add Weight)

NFT: 45min Cap.
---------------------------

WOD

400M Run
Pull Up-20
Staggered Push Up-30
Double Unders-40

x4 Rounds For Time:
--------------------------------

Rucked

WOD

Hindu Squats-75
Butterfly Sit Ups-50
Close Hand Push Ups-25

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

Party Time!

Kegs and Atlas Stones at CrossFit Seguin.

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

CrossFit-Kettlebells-Olympic Lifting-Stong Man Training in Seguin Texas

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

WOD

"Filthy Fifty"

WOD

Skill: Snatch(Hang to Squat w/Straps)
-----------------------------------------------
Finish:

Incline DB Bench-SM
Hollow Pull Ups-SM
Suicide Sprints(3)

x5R NFT
--------------------------------------

Ruck'n

CrossFit Seguin ladies hitting some laps with a 45# Ruck.

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

WOD

Thursday:

2 Position Clean-(Floor/Hang)(Heavy)

Every 90sec for 10 rounds.

Finish:

Hang Clean-10
Double Unders-30

AMRAP-12min
-----------------------

WOD

400m Run
H.R. Push Ups-15
Burpees-15

x8 Rounds For Time:
----------------------------

Explosive!!

Getting explosive on Tire Flips during a Saturday workout!

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

WOD

Bear Complex(95#M/65#W) 1-10Reps(W/Partner)
For Time:
--------------------------------------------------------------
Finish:
Hollow Pull Ups-10
200M Run

x3Rounds
---------------------------

Stoned on Friday!

Friday SWOD: Stones!!!

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

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

Questions about classes or programs: Contact us:

crossfitseguin@gmail.com

WOD

"Cindy"

Pull Ups-5
Push Ups-10
Squats-15

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

A True Warrior!

WOD

Back Squat-5RM
---------------------------
SWOD

Stone Shoulder-Max
1min On/1min Off for 20min.
-------------------------------------
****Reminder****

No 5pm Class this evening. Normal 10am Class tomorrow(Saturday).