Pull Up(DH)-10
Burpee-12
Barbell Walking Lunge Steps-20(T)(95#M/65#W)
AMRAP-20min
----------------------------------
Monday, April 29, 2013
475# Dead Lift
Will pulling 465#, then 475# for a new PR!
----------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
crossfitseguin@gmail.com
Friday, April 26, 2013
WOD
Dead Lift- Work up to a 1RM:
------------------------------------------
SWOD:
Option-1
Sled(D)-1
Dead Lift-2
Weighted Pull Up-3
DHSPU-4
------------------
Option-2
Sled(D)-1
Stone-2
Weighted Pull Up-3
DHSPU-4
------------------------------------
------------------------------------------
SWOD:
Option-1
Sled(D)-1
Dead Lift-2
Weighted Pull Up-3
DHSPU-4
------------------
Option-2
Sled(D)-1
Stone-2
Weighted Pull Up-3
DHSPU-4
------------------------------------
Thursday, April 25, 2013
WOD
Push Press-3(AHAP)
EMOTM-10min
-----------------------
WOD:
Hang Power Clean-8(135#M/95#W)
Ring Dip-12
Double Unders-24
AMRAP-12min
-------------------------------
EMOTM-10min
-----------------------
WOD:
Hang Power Clean-8(135#M/95#W)
Ring Dip-12
Double Unders-24
AMRAP-12min
-------------------------------
Barbell Complex
Tricia hitting a Barbell Complex with 130# at CrossFit Seguin!
----------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Wednesday, April 24, 2013
Tuesday, April 23, 2013
Monday, April 22, 2013
WOD
Sled Sprint x4 Rounds:
------------------------------
WOD:
Thrusters-12(95#M/65#W)
Lateral Burpee-9
C2G Push Up-6
AMRAP-12min
-----------------------------
------------------------------
WOD:
Thrusters-12(95#M/65#W)
Lateral Burpee-9
C2G Push Up-6
AMRAP-12min
-----------------------------
Tough Mudder 2013
Before...
After!
------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Thursday, April 18, 2013
WOD
Snatch (3-3-3-2-2-2-1-1-1-1)
New set every 2:00
work up to a heavy snatch.
"Isabel"
New set every 2:00
work up to a heavy snatch.
"Isabel"
For time:
Snatch (135#/95#) 30 reps
Snatch (135#/95#) 30 reps
Wednesday, April 17, 2013
WOD
"Angie"
Pull Ups-100
Push Ups-100
Sit Ups-100
Squats-100
For Time:
----------------------------------------
Pull Ups-100
Push Ups-100
Sit Ups-100
Squats-100
For Time:
----------------------------------------
Tuesday, April 16, 2013
WOD
Dead Lift-3(75%-85% of 1RM)
Weighted Pull Up-7(44#M/25#W)
Ring Dip-9
x5 Rounds: NFT:
--------------------------------
Early Finishers Bonus:
Med Ball Slam-15
200M Run
x4 Rounds: NFT:
------------------------------
Weighted Pull Up-7(44#M/25#W)
Ring Dip-9
x5 Rounds: NFT:
--------------------------------
Early Finishers Bonus:
Med Ball Slam-15
200M Run
x4 Rounds: NFT:
------------------------------
The Phoenix Champions
Congrats to CrossFit Seguin's Diana Salinas, she took 3rd Place at The Phoenix Women's only competition at CrossFit Central Downtown.
Monday, April 15, 2013
WOD
Sprint Intervals: x5 Rounds
----------------------------------
WOD:
Push Press-3(135#M/95#W)
Front Squat-6
Burpee-9
AMRAP-12min
------------------------------
----------------------------------
WOD:
Push Press-3(135#M/95#W)
Front Squat-6
Burpee-9
AMRAP-12min
------------------------------
CrossFit Seguin
CrossFit Seguin Representing at The Phoenix at CrossFit Central Downtown. Congrats to our awesome ladies: Diana 3rd Place, Maria 21st, Amanda 25th out of 50 Bad Ass Ladies!
------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Thursday, April 11, 2013
Hero WOD
"J.J."
Squat Clean(185#M/135#W)
1,2,3,4,5,6,7,8,9,10
Parallette HSPUs
10,9,8,7,6,5,4,3,2,1
For Time:
---------------------------------------------
U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.
Squat Clean(185#M/135#W)
1,2,3,4,5,6,7,8,9,10
Parallette HSPUs
10,9,8,7,6,5,4,3,2,1
For Time:
---------------------------------------------
U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.
Warrior Breakfast
Dead Lifts @2.5x Body Weight and Weighted Pull Ups! Warrior Diet Breakfast!
----------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Wednesday, April 10, 2013
WOD
Suicide Sprint Intervals
x4 Rounds:
------------------------------------
WOD:
Jumping Lunges-24(T)
Burpees-12
Plate Plyo Push Up-10
AMRAP-18min
-----------------------------------
x4 Rounds:
------------------------------------
WOD:
Jumping Lunges-24(T)
Burpees-12
Plate Plyo Push Up-10
AMRAP-18min
-----------------------------------
New CrossFit Seguin Trainer
CrossFit Seguin welcomes Kim Janysek to the Instructor crew!
Kim passed the CrossFit Level-1 Trainer test and is now a Certified CrossFit Level-1 Trainer!
Congrats Kim and Welcome to the Instructor Crew!
--------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Tuesday, April 9, 2013
WOD
800M Run
Pull Up-30
Front Squat-30(115#M/75#W)
Toes 2 Bar-30
Power Clean-30
x2 Rounds:
--------------------------------------
Pull Up-30
Front Squat-30(115#M/75#W)
Toes 2 Bar-30
Power Clean-30
x2 Rounds:
--------------------------------------
13.5
Alvino repping out Chest 2 Bar Pull Ups during The CrossFit Games WOD 13.5
----------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
-----------------------------------------------
Certified in:
CrossFit-Kettlebells-Underground Strength Coach-Personal Training
Monday, April 8, 2013
WOD
Back Squat-5(75%-85%of 1RM)
x5 Rounds
--------------------------------------------
Finish:
Burpee-7
KB Snatch-5,4,3 (each arm alt)
AMRAP-12min
---------------------------------------------
x5 Rounds
--------------------------------------------
Finish:
Burpee-7
KB Snatch-5,4,3 (each arm alt)
AMRAP-12min
---------------------------------------------
13.5
Wade knocking out Chest 2 Bar Pull Ups during the CrossFit Games Open WOD 13.5
--------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Thursday, April 4, 2013
WOD
Power Clean-Work up to a 1RM
----------------------------------------
Finish:
Thrusters-15(100#M/65#W)
C2B Pull Up-15
AMRAP-4Min/2min Break, Then Repeat.
----------------------------------------
Finish:
Thrusters-15(100#M/65#W)
C2B Pull Up-15
AMRAP-4Min/2min Break, Then Repeat.
13.4
Kristen repping out Toes To Bar during the CrossFit Games Open WOD 13.4
-----------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46. N
Seguin, TX 78155
Tuesday, April 2, 2013
WOD
Bear Complex-5(155#+M/105#+W)
Suicide Sprint(D)
AMRAP-20min
------------------------------------------
Suicide Sprint(D)
AMRAP-20min
------------------------------------------
Sexy Beasts
CrossFit Seguin Ladies getting ready to hit 13.4
---------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Monday, April 1, 2013
Hero WOD
"Hortman"
800M Run
Squats-80
Muscle Up-8
AMRAP-45Min
--------------------------------------------
U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.
800M Run
Squats-80
Muscle Up-8
AMRAP-45Min
--------------------------------------------
U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.
T2B
Aunnelise knocking out Toes To Bar during the CrossFit Games Open WOD 13.4!
--------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
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