Back Squat: Work Up to a 3RM or 1RM
---------------------------------------------------
SWOD
Incline DB Bench-SM(AHAP)
Stone-3
x2 Rounds Then;
Farmers Walk(D)
x3 Rounds:
-----------------------------------------
Friday, May 31, 2013
Thursday, May 30, 2013
Wednesday, May 29, 2013
WOD
Sled Sprint(Empty)(D)
Ring Push Ups-SM
*Rope Climb-4
x5 Rounds NFT:
---------------------
*2KB Snatch-8
Ring Push Ups-SM
*Rope Climb-4
x5 Rounds NFT:
---------------------
*2KB Snatch-8
Ruck Up!
A few brave souls from the 6pm class decided to hit "Murph" with a Ruck..Memorial Day 2013 at CrossFit Seguin
-------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Tuesday, May 28, 2013
WOD
Power Clean-Work Up to a 1RM
------------------------------------
Finish:
Hang Power Clean and Press-Max Reps(Body Weight Men-3/4 Body Weight Women)
Jumping Lunges-20(T)
AMRAP-12min(Score: total number of HPC&P)
-------------------------------------------------------------
------------------------------------
Finish:
Hang Power Clean and Press-Max Reps(Body Weight Men-3/4 Body Weight Women)
Jumping Lunges-20(T)
AMRAP-12min(Score: total number of HPC&P)
-------------------------------------------------------------
Monday, May 27, 2013
WOD
Option-1
"Murph"
1mile Run
Pull Ups-100
Push Ups-200
Squats-300
1mile Run
For Time:
---------------------------
Option -2
Team "Murph"
(Same as above split the laps and body weight exercises with a teammate)
------------------------------------
"Murph"
1mile Run
Pull Ups-100
Push Ups-200
Squats-300
1mile Run
For Time:
---------------------------
Option -2
Team "Murph"
(Same as above split the laps and body weight exercises with a teammate)
------------------------------------
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Thursday, May 23, 2013
WOD
Option 1:
"Nate"
Muscle Up-2
HSPU-4
Swings(A)-8(70#M/53#W)
x 1Round, Then;
Squat Clean-1
(continue by 1's....Example: 1 round of Nate, 1 Squat Clean, 1 Round of Nate, 2 Squat Cleans....continue to ladder the Squat Cleans by 1's. (Nate is always 1 round.)
Option: 2
"Cindy"
Pull Ups-5
Push Ups-10
Squats-15
x 1 Round, Then;
Push Jerk-1
(Use the same format as above: 1 Round of Cindy, 1 Push Jerk, 1 Round of Cindy, 2 Push Jerks...continue to ladder the Push Jerks by 1's.(Cindy is always 1 round)
------------------------------------------------------------
"Nate"
Muscle Up-2
HSPU-4
Swings(A)-8(70#M/53#W)
x 1Round, Then;
Squat Clean-1
(continue by 1's....Example: 1 round of Nate, 1 Squat Clean, 1 Round of Nate, 2 Squat Cleans....continue to ladder the Squat Cleans by 1's. (Nate is always 1 round.)
Option: 2
"Cindy"
Pull Ups-5
Push Ups-10
Squats-15
x 1 Round, Then;
Push Jerk-1
(Use the same format as above: 1 Round of Cindy, 1 Push Jerk, 1 Round of Cindy, 2 Push Jerks...continue to ladder the Push Jerks by 1's.(Cindy is always 1 round)
------------------------------------------------------------
Wednesday, May 22, 2013
WOD
Supine Ring Rows-Max
Dive Bomber Push Ups-Max
Sled Dog(D)
AMRAP-30min
---------------------------
Dive Bomber Push Ups-Max
Sled Dog(D)
AMRAP-30min
---------------------------
Tomas knocking out some Hang Cleans while Brock flies over the 24inch Box at CrossFit Seguin!
-----------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
----------------------------------------------
CrossFit- 830-556-4180
BootCamp Divas; Women's Only BootCamp-830-556-1836
Locked and Loaded Strength; Strong Man & Power Lifting-361-558-3824
Tuesday, May 21, 2013
WOD
Double Unders-20
Burpee-7
Snatch-5,4,3 Reps Each Arm
AMRAP-15min Then;
Cash Out: 100M OH-Walking Lunges(45#M/35#W)
Burpee-7
Snatch-5,4,3 Reps Each Arm
AMRAP-15min Then;
Cash Out: 100M OH-Walking Lunges(45#M/35#W)
BootCamp Divas-Strong Man-Power Lifting at CrossFit Seguin
New Programs at CrossFit Seguin!
BootCamp Divas:
Boot camp Divas is expanding. A NEW 3 week session will begin on Wednesday, May 29th! Classes will be held on Wednesday and Friday evenings 7:00-7:45 for this session and possibly adding a third day for the next 6 week session. Tuition $75.00 (6 classes). Space is limited so contact me ASAP if you are interested! Are YOU up for the CHALLENGE?
Contact Diana at: 830-556-1836
Locked and Loaded Strength:
Locked and Loaded Strength is CrossFit Seguin's Strong Man and Power Lifting program taught by Underground Strength Coach: Alvino Garcia. If you want to get Stronger, Leaner, and Meaner, then this is the program for you! What is Strong Man Training? Check out the video below of Pro MMA fighter Marco and his brother Tomas going through a Strong Man SWOD. Personal Training also available for Strong Man and Power Lifting.
Questions or more info call or text: Alvino Garcia: 361-558-3824
BootCamp Divas:
Boot camp Divas is expanding. A NEW 3 week session will begin on Wednesday, May 29th! Classes will be held on Wednesday and Friday evenings 7:00-7:45 for this session and possibly adding a third day for the next 6 week session. Tuition $75.00 (6 classes). Space is limited so contact me ASAP if you are interested! Are YOU up for the CHALLENGE?
Contact Diana at: 830-556-1836
Locked and Loaded Strength:
Locked and Loaded Strength is CrossFit Seguin's Strong Man and Power Lifting program taught by Underground Strength Coach: Alvino Garcia. If you want to get Stronger, Leaner, and Meaner, then this is the program for you! What is Strong Man Training? Check out the video below of Pro MMA fighter Marco and his brother Tomas going through a Strong Man SWOD. Personal Training also available for Strong Man and Power Lifting.
Questions or more info call or text: Alvino Garcia: 361-558-3824
Monday, May 20, 2013
WOD
Suicide Sprints(3 Stops)
x4 Rounds:
---------------------------------
Dead Lift-3
C2G Push Up-12
AMRAP-12
Finish: Pull Up Olympics:
-----------------------------------
x4 Rounds:
---------------------------------
Dead Lift-3
C2G Push Up-12
AMRAP-12
Finish: Pull Up Olympics:
-----------------------------------
Saturday, May 18, 2013
WOD
Buy in: Swings-75, 200M Run, Then;
Burpee-21
Thrusters-15(95#M/65#W)
Pull Ups-9
x4 Rounds, Then;
Cash Out: 800M Run, For Time:
------------------------------------------------
Burpee-21
Thrusters-15(95#M/65#W)
Pull Ups-9
x4 Rounds, Then;
Cash Out: 800M Run, For Time:
------------------------------------------------
Youth Summer Camp is BACK!
It's Back!!! Time to get REAL! Youth Summer Camp at CrossFit Seguin!
Coaches Certified in: CrossFit, Kettlebells, Underground Strength, and Strong Man!
--------------------------------
Contact: crossfitseguin@gmail.com or call 830-556-1836
Friday, May 17, 2013
WOD
Zercher Squats-Work up to a 1RM
---------------------------------------
SWOD
Ring Push Ups-SM
Stones
Sled Drag
x5 Rounds: NFT
------------------------
---------------------------------------
SWOD
Ring Push Ups-SM
Stones
Sled Drag
x5 Rounds: NFT
------------------------
Thursday, May 16, 2013
Farmers Walk!
Mike D. On his way back during a 100M Farmers Walk...just a little finisher at CrossFit Seguin!
----------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
-------------------------------------------------------------
CrossFit -Kettlebells-Strong Man- Underground Strength Training
Wednesday, May 15, 2013
145# Stone!
Jessica shouldering the 145# Stone during a finisher at CrossFit Seguin!
----------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Tuesday, May 14, 2013
WOD
Buy in: 200M Run, Burpee Broad Jump(D), Sprint; Then;
Burpee-12
OH-Walking Lunge Steps-20(T)(35#M/25#W)
Double Unders-30
AMRAP-15min.
-----------------------
Finish:
Farmers Walk(D)
Stone Shoulder-1L/1R
x3 Rounds: NFT
Burpee-12
OH-Walking Lunge Steps-20(T)(35#M/25#W)
Double Unders-30
AMRAP-15min.
-----------------------
Finish:
Farmers Walk(D)
Stone Shoulder-1L/1R
x3 Rounds: NFT
Monday, May 13, 2013
WOD
Barbell Complex:
Hang Power Clean-5
Front Squat-5
Push Press-5
Reverse Barbell Lunge(Bar on Back)-5L/5R
Burpee-5
AMRAP-12min(Weight: 95#+M/65#+W)
Cash Out-800M Run
-----------------------------------------------
Hang Power Clean-5
Front Squat-5
Push Press-5
Reverse Barbell Lunge(Bar on Back)-5L/5R
Burpee-5
AMRAP-12min(Weight: 95#+M/65#+W)
Cash Out-800M Run
-----------------------------------------------
Sunday, May 12, 2013
Butchered!
I'm sure my CrossFit Seguin crew knows what this is from!
----------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
WODs
Thursday:
Power Clean-1
Hang Squat Clean-1
EMOTM-10min
---------------------
2KB Clean-2min AMRAP
1min Rest
2KB Jerk-2min AMRAP
1min Rest
2KB Squat-2min AMRAP
1min Rest
2KB Snatch-2min AMRAP
----------------------------------
Friday:
Snatch-Max
SWOD
Dead Lift-7
DB Incline Bench-SM
x3 R + Sled Drag
x3 Rounds NFT:
--------------------------------------
Saturday:
Strong Man Circuit
--------------------------
Power Clean-1
Hang Squat Clean-1
EMOTM-10min
---------------------
2KB Clean-2min AMRAP
1min Rest
2KB Jerk-2min AMRAP
1min Rest
2KB Squat-2min AMRAP
1min Rest
2KB Snatch-2min AMRAP
----------------------------------
Friday:
Snatch-Max
SWOD
Dead Lift-7
DB Incline Bench-SM
x3 R + Sled Drag
x3 Rounds NFT:
--------------------------------------
Saturday:
Strong Man Circuit
--------------------------
Wednesday, May 8, 2013
Tuesday, May 7, 2013
CrossFit Seguin's Summer Camp is Back!
CrossFit Seguin's Youth Summer Camp, Strength Beyond Strength, is back! This is a 10 week camp designed for current or future athlete's(Male or Female). This is not the normal CrossFit WODs, this program is specifically designed to get your athlete stronger and faster!
Questions or comments, contact us: crossfitseguin@gmail.com or call 830-556-1836
Saturday, May 4, 2013
Congrats!
Congrats to CrossFit Seguin's Alvino Garcia on taking 3rd Place in the Mens RX division at Rob Orlando's Strong Man competition in Austin, TX!
Congrats to CrossFit Seguin's Valerie for taking 1st Place in her first 5K run!
WODs
Saturday:
Buy in: 1000M Run, Then;
Hang Clean
Push Press
Burpee
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 of each For Time:
------------------------------------------------------------------
Friday:
Front Squat: Work Up to a 3RM
SWOD:
Stone 1L/1R
Weighted Pull Ups-SM
Reverse TGU 2L/2R
5-Rounds
---------------------------------------------------------------------
Thursday:
Burpees-21
Swings(A)-15
Box Jump-9
AMRAP-18min
------------------------------------------------------------------
Buy in: 1000M Run, Then;
Hang Clean
Push Press
Burpee
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 of each For Time:
------------------------------------------------------------------
Friday:
Front Squat: Work Up to a 3RM
SWOD:
Stone 1L/1R
Weighted Pull Ups-SM
Reverse TGU 2L/2R
5-Rounds
---------------------------------------------------------------------
Thursday:
Burpees-21
Swings(A)-15
Box Jump-9
AMRAP-18min
------------------------------------------------------------------
Wednesday, May 1, 2013
WOD
Tuesday:
Clean(Olympic or Power)
Work up to a 1RM
-------------------------------
WOD:
Staggered Plyo Push Up-6
Snatch-5,4,3 Reps each arm
200M Run
AMRAP-12min
------------------------
Clean(Olympic or Power)
Work up to a 1RM
-------------------------------
WOD:
Staggered Plyo Push Up-6
Snatch-5,4,3 Reps each arm
200M Run
AMRAP-12min
------------------------
Subscribe to:
Posts (Atom)