Dead Lifts:
-------------
SWOD:
Stones 2L/2R
2KB Step Ups 5L/5R
Sled(D)
Finish: Tire Flips
---------------------------
Friday, March 29, 2013
Thursday, March 28, 2013
WOD
Power Snatch/OHS-1&1
x7 Rounds: NFT
--------------------------------
Finish: 13.4
Clean and Jerk(135#M/95#W)
Toes to Bar
7min AMRAP of the following number sequence: 3,6,9,12,15,18,..Continue by 3's.
---------------------------------------------
x7 Rounds: NFT
--------------------------------
Finish: 13.4
Clean and Jerk(135#M/95#W)
Toes to Bar
7min AMRAP of the following number sequence: 3,6,9,12,15,18,..Continue by 3's.
---------------------------------------------
13.3
MMA Fighter Brock aka "B-Rock" flying through Double Unders during CrossFit Games Open WOD 13.3.
----------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
830-556-4180
Wednesday, March 27, 2013
WOD
5:30am Class
2KB Thrusters-15
V-Up-12
Burpee-9
AMRAP-20min
-------------------------
9am, 5pm, 6pm, and 7pm Classes:
Barbell Complex(one rep of each):
Dead Lift, Hang Power Clean, Front Squat, Jerk
Burpee
AMRAP-12min of the following 1/1, 2/2, 3/3, 4/4...
---------------------------------------------
2KB Thrusters-15
V-Up-12
Burpee-9
AMRAP-20min
-------------------------
9am, 5pm, 6pm, and 7pm Classes:
Barbell Complex(one rep of each):
Dead Lift, Hang Power Clean, Front Squat, Jerk
Burpee
AMRAP-12min of the following 1/1, 2/2, 3/3, 4/4...
---------------------------------------------
WALL BALL!!!!
Amanda knocking out 150 Wall Ball on 13.3 at CrossFit Seguin
------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
830-556-4180
Tuesday, March 26, 2013
WOD
Body Weight Squat-30
Butterfly Sit Up-20
Plate Depth Burpee-10
AMRAP-20min
-----------------------
Finish: Pull Up Olympics
Butterfly Sit Up-20
Plate Depth Burpee-10
AMRAP-20min
-----------------------
Finish: Pull Up Olympics
CrossFit Seguin Grand Prix
Open Weight Showdown! B-Rock vs "Iron" Will on CF Games Open WOD13.2!
---------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
830-556-4180
Monday, March 25, 2013
Hero WOD
"Bradshaw"
HSPU-3
Dead Lift-6(225#)
Pull Ups-12
Double Unders-24
x10 Rounds:
-----------------------------------
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
HSPU-3
Dead Lift-6(225#)
Pull Ups-12
Double Unders-24
x10 Rounds:
-----------------------------------
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
Smoked!
Maria after a tough partner WOD at CrossFit Seguin
-------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
830-556-4180
Wednesday, March 20, 2013
WOD
V-Up-9
Burpee-6
Power Clean-3
Front Squat-3 >**Barbell Complex
Push Press-3
AMRAP-18min.
**Advance Lifters: Barbell Complex;
Power Clean-3
Front Squat-2
Split/Power Jerk-1
----------------------------
Burpee-6
Power Clean-3
Front Squat-3 >**Barbell Complex
Push Press-3
AMRAP-18min.
**Advance Lifters: Barbell Complex;
Power Clean-3
Front Squat-2
Split/Power Jerk-1
----------------------------
Tuesday, March 19, 2013
Monday, March 18, 2013
WOD
Close Hand Push Ups-40
Burpees-40
Jumping Lunge-40(T)
400M Run
Close Hand Push Ups-30
Burpees-30
Jumping Lunge-30
400M Run
Close Hand Push Up-20
Burpees-20
Jumping Lunge-20
400M Run
For Time:
------------------------------
Burpees-40
Jumping Lunge-40(T)
400M Run
Close Hand Push Ups-30
Burpees-30
Jumping Lunge-30
400M Run
Close Hand Push Up-20
Burpees-20
Jumping Lunge-20
400M Run
For Time:
------------------------------
BURPEES!!!!
Laura knocking out good ole Burpees during CF Games Open 13.1
------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
830-556-4180
Thursday, March 14, 2013
Wednesday, March 13, 2013
Hero WOD
"Manion"
400M Run
Back Squat-29(135#M/95#W)
x7 Rounds For Time:
------------------------
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
400M Run
Back Squat-29(135#M/95#W)
x7 Rounds For Time:
------------------------
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
13.1
Alvino repping out 135# Snatches on 13.1
--------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
830-556-4180
Tuesday, March 12, 2013
Monday, March 11, 2013
WOD
Power Clean-1
Front Squat-2
Work up to a Max weight-20min
----------------------------------------
Finish:
Box Jump-9
Burpee-7
KB Snatch-5,4,3 each arm
AMRAP-15min.
--------------------------------
Front Squat-2
Work up to a Max weight-20min
----------------------------------------
Finish:
Box Jump-9
Burpee-7
KB Snatch-5,4,3 each arm
AMRAP-15min.
--------------------------------
13.1
Maria hitting 13.1 at CrossFit Seguin
-------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Saturday, March 9, 2013
WODs
Saturday:
Wall Ball-20
Burpee-15
Swing(R)-12
AMRAP-20Min
-----------------------------------
Friday:
Skill: Snatch and Clean & Jerk
---------------------------------------
SWOD
Sled(D)
TRX Atomic Push Up(SM)
Weighted Pull Up-10 (25#-88#KB)
x4 Rounds NFT:
----------------------------------------
Wall Ball-20
Burpee-15
Swing(R)-12
AMRAP-20Min
-----------------------------------
Friday:
Skill: Snatch and Clean & Jerk
---------------------------------------
SWOD
Sled(D)
TRX Atomic Push Up(SM)
Weighted Pull Up-10 (25#-88#KB)
x4 Rounds NFT:
----------------------------------------
Thursday, March 7, 2013
Wednesday, March 6, 2013
Hero WOD
"Bulger"
150M Run
Chest 2 Bar Pull Up-7
Front Squat-7
HSPU-7
x10 Rounds For Time:
-----------------------------
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
150M Run
Chest 2 Bar Pull Up-7
Front Squat-7
HSPU-7
x10 Rounds For Time:
-----------------------------
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
Tuesday, March 5, 2013
WOD
Thrusters(95#M/65#W)
Swings(A)(53#M/35#W)
Burpees
5,7,10,12 -AMRAP-20min
----------------------------------
Swings(A)(53#M/35#W)
Burpees
5,7,10,12 -AMRAP-20min
----------------------------------
Monday, March 4, 2013
WOD
Dead Lift-5(275#+M/185#+W)
Weighted Pull Up-10(25#M/15#W)
Deficit HSPU-5
x7 Rounds NFT:
-----------------------------------------
Weighted Pull Up-10(25#M/15#W)
Deficit HSPU-5
x7 Rounds NFT:
-----------------------------------------
Sunday, March 3, 2013
Friday, March 1, 2013
SWOD
Skill: Snatch:
Sn-1/HSn-2 x3-WU
Sn-1/HSn-1 x1
Sn-Pull-5x3/4x3/3x3
-------------------------------
SWOD:
Bear Crawl(D)
DB Snatch-5L/5R
Yoke Zercher Carry(D)
Stone-2L/2R
Sn-1/HSn-2 x3-WU
Sn-1/HSn-1 x1
Sn-Pull-5x3/4x3/3x3
-------------------------------
SWOD:
Bear Crawl(D)
DB Snatch-5L/5R
Yoke Zercher Carry(D)
Stone-2L/2R
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