Squat Clean-2(95#-135#M/65#-95#W)
Push Press-4
Walking Lunge Steps-6L/6R
x2 Rounds, Then; 200M Run
AMRAP-20min
-----------------------------
Saturday, June 29, 2013
Friday, June 28, 2013
WOD
Front Squat-Work Up to a 3RM or 1RM
------------------------------------------------
SWOD:
2KB Alternating Floor Press-SM
Barbell Bent Row-SM
x2Rounds; Then 1 Heavy Sled Push;
x3 Rounds Total:
-------------------------------------------------------
------------------------------------------------
SWOD:
2KB Alternating Floor Press-SM
Barbell Bent Row-SM
x2Rounds; Then 1 Heavy Sled Push;
x3 Rounds Total:
-------------------------------------------------------
Thrusters!
Amanda H. hitting 145# on Thrusters!
----------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Thursday, June 27, 2013
WOD
Thruster-Work Up to a 1RM
--------------------------------------
Thrusters-50 Reps AFAP @ 60% of your 1RM
12min Time Cap:
-------------------------------------------
--------------------------------------
Thrusters-50 Reps AFAP @ 60% of your 1RM
12min Time Cap:
-------------------------------------------
Wednesday, June 26, 2013
WOD
Sled Dog ---->
Sled Drag <-----
Ring Rows-Sub Max
Farmers Walk(D)
x4 Rounds NFT:
-------------------------------------------
Sled Drag <-----
Ring Rows-Sub Max
Farmers Walk(D)
x4 Rounds NFT:
-------------------------------------------
Tuesday, June 25, 2013
WOD
Dead Lift-5(75%-85% of 1RM)
Full Gasser-1
Ring Dips-15
x5 Rounds: NFT.
------------------------------------------------
Full Gasser-1
Ring Dips-15
x5 Rounds: NFT.
------------------------------------------------
Strong Man
Congrats to CrossFit Seguin's Strength Coach, Alvino Garcia, who took 3rd place in the Strong Man competition in Plano, TX!
--------------------------------------------------------
CrossFit-Kettlebells-Strong Man-Olympic Lifting-Personal Training in Seguin, TX
----------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Monday, June 24, 2013
WOD
WOD 1.
Pull Up
Burpee
200M Run
AMRAP-12 min of the following number sequence; 3,6,9,12,15,18,21..by 3's
5min Break; Then:
WOD 2.
Box Jump-9(AHAP)
Burpee-7
KB/DB Snatch-5,4,3 reps each arm(53#M/35#W)
AMRAP-12min
------------------------------------------------------
Pull Up
Burpee
200M Run
AMRAP-12 min of the following number sequence; 3,6,9,12,15,18,21..by 3's
5min Break; Then:
WOD 2.
Box Jump-9(AHAP)
Burpee-7
KB/DB Snatch-5,4,3 reps each arm(53#M/35#W)
AMRAP-12min
------------------------------------------------------
Saturday, June 22, 2013
WOD
200M Run
Push Ups-20
Burpee Broad Jump-50M
AMRAP-20min, Then;
Cash Out: 100M Over Head Walking Lunges-35# Plate.
---------------------------------------------------------------------
Push Ups-20
Burpee Broad Jump-50M
AMRAP-20min, Then;
Cash Out: 100M Over Head Walking Lunges-35# Plate.
---------------------------------------------------------------------
Farmers Walk
Tricia finishing round 5 of a tough Tuesday SWOD!
-----------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Thursday, June 20, 2013
WOD
Power Clean-1min
Double Unders-1min
Power Clean-1min
3min Break: Repeat x 4 Rounds.(Weight: AHAP)
--------------------------------------------------
Double Unders-1min
Power Clean-1min
3min Break: Repeat x 4 Rounds.(Weight: AHAP)
--------------------------------------------------
Sexy Beast Flipping 320# Tires
Liz and MaryAlice took on the 360 Challenge during a CrossFit Seguin Wednesday SWOD! 120 Tire Flips, 120 Burpees, and 120 Pull Ups!
-----------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
crossfitseguin@gmail.com
Wednesday, June 19, 2013
WOD
Tire Flip(320#-400#-500#-600#)
Burpee
Dead Hang Pull Up
1,2,3,4,5,6,7,8,9,10,11,12,13,14 and15 Reps of Each:
----------------------------------
Burpee
Dead Hang Pull Up
1,2,3,4,5,6,7,8,9,10,11,12,13,14 and15 Reps of Each:
----------------------------------
Tuesday, June 18, 2013
Monday, June 17, 2013
WOD
Wall Ball-8
Burpee-5
AMRAP-7min
----------------------
1min 30sec BRK
----------------------
200M Run
Push Ups-5
Squats-7
AMRAP-7min
-----------------------
1min 30sec BRK
-----------------------
Tire Flip-3
Walking Lunge Steps(D)
AMRAP-7min
-----------------------
Burpee-5
AMRAP-7min
----------------------
1min 30sec BRK
----------------------
200M Run
Push Ups-5
Squats-7
AMRAP-7min
-----------------------
1min 30sec BRK
-----------------------
Tire Flip-3
Walking Lunge Steps(D)
AMRAP-7min
-----------------------
Saturday, June 15, 2013
WOD
Squats-100
2KB Floor Presses-50(T)
Walking BB Lunges-40(T)
x3 Rounds:
-----------------------------------------------
2KB Floor Presses-50(T)
Walking BB Lunges-40(T)
x3 Rounds:
-----------------------------------------------
Friday, June 14, 2013
WOD
Snatch Balance
Power Snatch-1 Hang Squat Snatch-1
------------------------------------------------
Tire Flip-AHAP(10reps)
Farmers Walk-100M
x3 Rounds
----------------------------------------
Power Snatch-1 Hang Squat Snatch-1
------------------------------------------------
Tire Flip-AHAP(10reps)
Farmers Walk-100M
x3 Rounds
----------------------------------------
Jess and Ro on the last round of a SWOD, rowing the Sleds!
----------------------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
crossfitseguin@gmail.com
Thursday, June 13, 2013
WOD
Over Head Squats
7min to work up to a 3RM or 1RM
--------------------------------------------
Chest 2 Bar Pull Up-10
OHS-10
Burpee Box Jump-10
AMRAP-15min:
--------------------------------------------
7min to work up to a 3RM or 1RM
--------------------------------------------
Chest 2 Bar Pull Up-10
OHS-10
Burpee Box Jump-10
AMRAP-15min:
--------------------------------------------
For my CrossFit Seguin Crew: I know it might feel like an uphill battle when you're making a change to a healthier lifestyle. Paleo / Primal eating is simple but not easy. I've been there, I know exactly what you're going through.
This was me(Left) at about 145#(I was at 120# a year before this picture). I don't know how much I weighted at my heaviest. I just stopped weighing myself, and I wouldn't dare take my shirt off.
It took me a little over 6months to get back down to the 125# mark, and another year to see my abs. I was relentless about it! I worked 12hr night shift but ALWAYS found time to train and workout. I had no coaches or knowledge of nutrition at the time. I made plenty of mistakes on my training and nutrition plans. I had to learn the hard way. But it was all worth it!
....and I'm not done yet!
Wednesday, June 12, 2013
WOD
2KB Alternating Floor Press-40(T)(AHAP)
Butterfly Sit Ups-40
Sled Row(D)
x4 Rounds NFT:
----------------------------------------------------
Butterfly Sit Ups-40
Sled Row(D)
x4 Rounds NFT:
----------------------------------------------------
Tuesday, June 11, 2013
WOD
Warm Up-Pull Up/Muscle Up Practice and Progressions:
--------------------------------------------------------------
Dead Lift-1
Power Clean-2
Front Squat-3
Lateral Burpee-4
AMRAP-12min (AHAP)
-----------------------------------------------------------------
--------------------------------------------------------------
Dead Lift-1
Power Clean-2
Front Squat-3
Lateral Burpee-4
AMRAP-12min (AHAP)
-----------------------------------------------------------------
Lift Heavy, Train Dirty, Eat Clean...
Lift Heavy, Train Dirty, Eat Clean....Just another day at CrossFit Seguin!
--------------------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
crossfitseguin@gmail.com
Monday, June 10, 2013
WOD
Option 1:
Pull Ups-10
Hand Release Push Up-20
Squats-30
AMRAP-30min
Option 2:
Muscle Up-5(Bar or Rings)
Swings(A)-7
Pistols-10(5L/5R)
AMRAP-30min
------------------------------------------------------------
Pull Ups-10
Hand Release Push Up-20
Squats-30
AMRAP-30min
Option 2:
Muscle Up-5(Bar or Rings)
Swings(A)-7
Pistols-10(5L/5R)
AMRAP-30min
------------------------------------------------------------
320# DL PR
Kelle pulling 320# on the Dead Lift for a new PR! Friday classes are all about STRENGTH at CrossFit Seguin!
-------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Friday, June 7, 2013
WOD
Dead Lift: Work Up to a: 3RM
---------------------------------------
SWOD: 9am Class:
Tire Flip-3(AHAP)
Clapping Plyo Push Up-6
AMRAP-12min
Rest 3min: Then;
Stones-2(T)(AHAP)
DB Snatch-3L/3R(AHAP)
AMRAP-12min
--------------------------------------------
---------------------------------------
SWOD: 9am Class:
Tire Flip-3(AHAP)
Clapping Plyo Push Up-6
AMRAP-12min
Rest 3min: Then;
Stones-2(T)(AHAP)
DB Snatch-3L/3R(AHAP)
AMRAP-12min
--------------------------------------------
Thursday, June 6, 2013
WOD
Barbell Complex:135+M/95#+W or AHAP)
Dead Lift-1
Squat Clean-1
Squat Clean-Thruster-1
EMOTM-30min
-----------------------------
Dead Lift-1
Squat Clean-1
Squat Clean-Thruster-1
EMOTM-30min
-----------------------------
Wednesday, June 5, 2013
WOD
Buy in: 200M Run -Burpee Broad Jump(D), Then;
4 Rounds of:
2KB Step Ups-14(T)(53#M/35#W)
Plank Ring Push Ups-Max
Suicide Sled(2 Stops)
NFT:
-------------------------------------------------
4 Rounds of:
2KB Step Ups-14(T)(53#M/35#W)
Plank Ring Push Ups-Max
Suicide Sled(2 Stops)
NFT:
-------------------------------------------------
Sled Race!
Classic finish to a brutal SWOD....Sleds, Rings, and Rope Climb...The ladies gave everything they had left to finish!
----------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
crossfitseguin@gmail.com
Tuesday, June 4, 2013
WOD
CrossFit Regionals WOD:
Wall Ball-100(20#M/14#W)
Chest 2 Bar Pull Up-100
Pistols-100(T)
1 Arm Snatch(Alternating)-100(T)(70#M/50#W)
For Time: Partner WOD: Teams of Two.
-------------------------------------------------
Wall Ball-100(20#M/14#W)
Chest 2 Bar Pull Up-100
Pistols-100(T)
1 Arm Snatch(Alternating)-100(T)(70#M/50#W)
For Time: Partner WOD: Teams of Two.
-------------------------------------------------
Training Clips
Kettlebells, Barbells, Stones, Body Weight...just got to love to train!
--------------------------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
crossfitseguin@gmail.com
Monday, June 3, 2013
WOD
200M Sprints
x4 Rounds(Intervals w/partner)
----------------------------------
Front Squat-Max Reps: @Body weight on Bar or AHAP(from the ground, no squat rack)
Hanging Leg Raise-10
AMRAP-15min:
------------------------------
x4 Rounds(Intervals w/partner)
----------------------------------
Front Squat-Max Reps: @Body weight on Bar or AHAP(from the ground, no squat rack)
Hanging Leg Raise-10
AMRAP-15min:
------------------------------
60# PR on Back Squat!
Billy put 60# on his Back Squat!! New PR 365#!
--------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
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