400M Run
Wall Ball-75
Burpee-50
600M Run
Swing(R)-75(53#-70#M/35#-44#W)
H.R. Push Ups-50
V-Ups-75
800M Run
For Time:
---------------------------------
Wednesday, July 31, 2013
Tuesday, July 30, 2013
WOD
Warm Up:
Burpee-5
Bear Crawl Forward
Bear Crawl Backward
x3 Rounds:
-----------------------------------------
WOD:
Push Press-5 @Body Weight or 3/4 BW
Bear Crawl-40M
L-Sit Pull Up-7
AMRAP-20min:
------------------------------------------
Burpee-5
Bear Crawl Forward
Bear Crawl Backward
x3 Rounds:
-----------------------------------------
WOD:
Push Press-5 @Body Weight or 3/4 BW
Bear Crawl-40M
L-Sit Pull Up-7
AMRAP-20min:
------------------------------------------
Monday, July 29, 2013
WOD
Work Up to a 1RM in 15min of Clean & Jerk or Clean:
Then;
15Min AMRAP of:
Power Clean-3(135#-225#M/95#-155#W)
Front Squat-3
Lateral Burpee-6
-------------------------------------------------------
Then;
15Min AMRAP of:
Power Clean-3(135#-225#M/95#-155#W)
Front Squat-3
Lateral Burpee-6
-------------------------------------------------------
Sunday, July 28, 2013
Team CrossFit Seguin Kicked A**!
Congrats to the CrossFit Seguin competitors! The results speak for themselves!
CrossFit Comp:
Tricia R.-1st/1st Overall Women
Kristen M.-4th
Kate G.-5th
Women's Masters:
Kelle S.-1st
Jessica M.-3rd
Men's:
Brock B.-5th
Tricia R.-1st/1st Overall Women
Kristen M.-4th
Kate G.-5th
Women's Masters:
Kelle S.-1st
Jessica M.-3rd
Men's:
Brock B.-5th
Luiz M.-9th
Men's Masters:
Wade C.-4th
Kettlebell Comp: Maria-1st/1st Overall Women
Mary Alice V.-1st
Stacey W.-2nd
Pull Up Comp: Jesus G.-1st
Maria G.-Tied for-2nd
Men's Masters:
Wade C.-4th
Kettlebell Comp: Maria-1st/1st Overall Women
Mary Alice V.-1st
Stacey W.-2nd
Pull Up Comp: Jesus G.-1st
Maria G.-Tied for-2nd
-----------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
WODs
Friday:
5:30am Class:
"Eva"
800M Run
Swings(A)-30
Pull Ups-30
x5 Rounds:
-----------------------------
9am Class:
Skill: Snatch
Snatch-1/HPSN-1
Work up to a Max Weight
SWOD:
Stones-2L/2R
2KB Step Ups-7L/7R
Farmers Walk(D)
x4 Rounds:
--------------------------------
5:30am Class:
"Eva"
800M Run
Swings(A)-30
Pull Ups-30
x5 Rounds:
-----------------------------
9am Class:
Skill: Snatch
Snatch-1/HPSN-1
Work up to a Max Weight
SWOD:
Stones-2L/2R
2KB Step Ups-7L/7R
Farmers Walk(D)
x4 Rounds:
--------------------------------
Thursday, July 25, 2013
WOD/Schedule
Power Clean-2(80% of 1RM)
EMOM-10min
---------------------------------------
Hang Power Clean-10(155#M/115#W)
Front Squat-10(155#M/115#W)
Double Unders-50
AMRAP-15min
---------------------------------------
**Schedule Reminder***
Friday: 5:30am and 9am/No evening Classes.
Saturday: Closed All Day
EMOM-10min
---------------------------------------
Hang Power Clean-10(155#M/115#W)
Front Squat-10(155#M/115#W)
Double Unders-50
AMRAP-15min
---------------------------------------
**Schedule Reminder***
Friday: 5:30am and 9am/No evening Classes.
Saturday: Closed All Day
Wednesday, July 24, 2013
WOD/Schedule
Warm Up:
Med Ball Slam-15
Full Gasser-1
x4 Rounds:
--------------------------------
WOD:
Supine Ring Row-Max Reps
Dive Bomber Push Ups-20
Sled Sprint(D)
x4 Rounds NFT:
----------------------------------------------
**Reminder, No class Friday 5pm or Saturday 10am.
Normal Friday Class 5:30am and 9am is still on.
Med Ball Slam-15
Full Gasser-1
x4 Rounds:
--------------------------------
WOD:
Supine Ring Row-Max Reps
Dive Bomber Push Ups-20
Sled Sprint(D)
x4 Rounds NFT:
----------------------------------------------
**Reminder, No class Friday 5pm or Saturday 10am.
Normal Friday Class 5:30am and 9am is still on.
Tuesday, July 23, 2013
WOD
Muscle Jump Rope-1min
Body Weight Squats-1min
Burpees-1min
Box Jump-1min
Fat Bar Pull Up-1min
Dead Lift-1min(135#M/95#W)
OH-Lunge-1min(45#M/25#W)
x3 Rounds 1min Break between Rounds: FGB Style.
----------------------------------------------------------------
Monday, July 22, 2013
WOD
Warm Up: Partner;
Wheelbarrow(D)
Pull Ups-7 or Push Ups-10
x3 Rounds(each)
---------------------------------------
WOD 1.
Burpees-10
Double Unders-20
AMRAP-12min
---------------------------------------
WOD 2.
KB Snatch 10L/10R
Wall Ball-10
AMRAP-12min
---------------------------------------
Wheelbarrow(D)
Pull Ups-7 or Push Ups-10
x3 Rounds(each)
---------------------------------------
WOD 1.
Burpees-10
Double Unders-20
AMRAP-12min
---------------------------------------
WOD 2.
KB Snatch 10L/10R
Wall Ball-10
AMRAP-12min
---------------------------------------
Sunday, July 21, 2013
WODs
Saturday:
Walking Lunges-50(T)
Push Ups-30
Swings(R)-20
AMRAP-20min
Finisher: Birthday Lateral Burpees-43Reps!!..For Time!
-----------------------------------------------------
Friday:
Push Press From The Rack: Work Up to a 3RM
Then; Drop Weight:
Jerk From the Rack: Work Up to a 1RM
SWOD:
BB Press From The Back(SN or CLN Grip)-10
DB Curls-10L/10R
Hanging Leg Raise-10
x8 Rounds NFT:
------------------------------------------------------------------------
Walking Lunges-50(T)
Push Ups-30
Swings(R)-20
AMRAP-20min
Finisher: Birthday Lateral Burpees-43Reps!!..For Time!
-----------------------------------------------------
Friday:
Push Press From The Rack: Work Up to a 3RM
Then; Drop Weight:
Jerk From the Rack: Work Up to a 1RM
SWOD:
BB Press From The Back(SN or CLN Grip)-10
DB Curls-10L/10R
Hanging Leg Raise-10
x8 Rounds NFT:
------------------------------------------------------------------------
Thursday, July 18, 2013
Wednesday, July 17, 2013
WOD
Sled Dog(D)
Spetsnaz Pull Ups/Hollow Pull Ups-12(15#KB-35#KB)
Ring Push Ups-SM
x5 Rounds: NFT
----------------------------------
Spetsnaz Pull Ups/Hollow Pull Ups-12(15#KB-35#KB)
Ring Push Ups-SM
x5 Rounds: NFT
----------------------------------
Tuesday, July 16, 2013
WOD
"John Felix Farias"
Dead Lift-7
Lateral Burpee-16
200M Run
AMRAP-20min:
-----------------------------------------------
John graduated from Canyon High School in 2009. He was an Eagle Scout, was involved in power lifting, and started at defensive end in football for the Canyon Cougars Jersey #33. He worked for the city of New Braunfels as a lifeguard on the river. He was a member of Tree of Life Church.
Dead Lift-7
Lateral Burpee-16
200M Run
AMRAP-20min:
-----------------------------------------------
Lance Cpl John Felix Farias, 20, of New Braunfels, Texas was KIA while conducting combat operations in Afghanistan. He was assigned to the 1st Battalion, 5th Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, Camp Pendleton, Ca
John graduated from Canyon High School in 2009. He was an Eagle Scout, was involved in power lifting, and started at defensive end in football for the Canyon Cougars Jersey #33. He worked for the city of New Braunfels as a lifeguard on the river. He was a member of Tree of Life Church.
His dad was one of seven brothers in the family who served in the military, and John Farias ultimately chose to carry on the Farias tradition. He joined the Marines three months after graduating from Canyon, even though his oldest uncle, Lino Farias, had been killed in the Korean War in 1951, at age 19.
John was scheduled to return home within 3 months and died less than 3 weeks from his 21st birthday. At his funeral a fellow marine stated that Farias was always the first to volunteer and lead the way no matter how dangerous the maneuver. His description of John "He was a damn good Marine!"
Monday, July 15, 2013
WOD
800M Run
KB Snatch-40(20L/20R)
Burpees-40
600M Run
KB Snatch-30(15L/15R)
Burpees-30
400M Run
KB Snatch-20(10L/10R)
Burpees-20
200M Run
KB Snatch-10(5L/5R)
Burpees-10
For Time: KB Weight: 53#+M/35#+W
----------------------------------------------------
KB Snatch-40(20L/20R)
Burpees-40
600M Run
KB Snatch-30(15L/15R)
Burpees-30
400M Run
KB Snatch-20(10L/10R)
Burpees-20
200M Run
KB Snatch-10(5L/5R)
Burpees-10
For Time: KB Weight: 53#+M/35#+W
----------------------------------------------------
Sunday, July 14, 2013
Warm Up
Saturday Class going through a dynamic warm up before class.
-----------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin. TX 78155
WOD
Saturday:
Buy in: 100 unbroken Push Ups(5 V-Up Penalty for rest), 400M Run; Then;
4 Rounds of:
Burpee Pull Up-15
Front Squat-15(95#-135#M/65#-95#W)
Box Jump-15(20"-33"M/W)
For Time:
--------------------------------------------------------------------------
Buy in: 100 unbroken Push Ups(5 V-Up Penalty for rest), 400M Run; Then;
4 Rounds of:
Burpee Pull Up-15
Front Squat-15(95#-135#M/65#-95#W)
Box Jump-15(20"-33"M/W)
For Time:
--------------------------------------------------------------------------
Friday, July 12, 2013
WOD
Clean and Jerk-Work up to a 1RM
--------------------------------------------
SWOD:
R-TGU-2L/2R
Stone-4(T)
Tire Flip-6(500#-640#M/320#-500#W)
x5 Rounds: All Weights: AHAP
---------------------------------------
--------------------------------------------
SWOD:
R-TGU-2L/2R
Stone-4(T)
Tire Flip-6(500#-640#M/320#-500#W)
x5 Rounds: All Weights: AHAP
---------------------------------------
Muscle Up!
Ricky C. getting his first Muscle Up!
--------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Thursday, July 11, 2013
WOD
Squat Clean-3(AHAP)
EMOTM-10Min
----------------------
5min Break
-----------------------
EMOTM-14Min
Push Press-15 (Even) 95#-135#M/65#-95#W)
Swings(A)-15 (Odd) 53#-70#M/35#-53#W)
-----------------------------------
EMOTM-10Min
----------------------
5min Break
-----------------------
EMOTM-14Min
Push Press-15 (Even) 95#-135#M/65#-95#W)
Swings(A)-15 (Odd) 53#-70#M/35#-53#W)
-----------------------------------
Tires and More Tires!
--------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
---------------------------------------------------------
CrossFit-Strong Man-Olympic Lifting-Kettlebell Training in Seguin Texas!
Wednesday, July 10, 2013
WOD
Buy In: Wall Ball-50
Then;
30min AMRAP of the following;
400M Run
Body Weight Squats-30
Staggered Plyo Push Ups-20(T)
Burpees-10
------------------------------------------------------------------------
Then;
30min AMRAP of the following;
400M Run
Body Weight Squats-30
Staggered Plyo Push Ups-20(T)
Burpees-10
------------------------------------------------------------------------
Dirty Girls
Jessica, MaryAlice, and Liz after finishing my 360 Challenge! 120 Tire Flips @400#, 120 Burpees, and 120 Pull Ups!! They got down and dirty!!
-------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N,
Seguin, TX 78155
Tuesday, July 9, 2013
WOD
"Zimmerman"
C2B Pull Up-11
Dead Lift-2(315#)
HSPU-10
AMRAP-25min
--------------------------------------------
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.
C2B Pull Up-11
Dead Lift-2(315#)
HSPU-10
AMRAP-25min
--------------------------------------------
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.
The Mad Russian
Maria "The Mad Russian" showing off one of her Russian circus tricks.
---------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Monday, July 8, 2013
WOD
Hang Clean and Press-Max Reps(Body weight or 3/4 Body weight on Bar)
Lateral Burpees-6
Front Squat-Max Reps
Lateral Burpees-6
AMRAP-18min:
----------------------------------------------
Lateral Burpees-6
Front Squat-Max Reps
Lateral Burpees-6
AMRAP-18min:
----------------------------------------------
CrossFit Seguin
----------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Saturday, July 6, 2013
WODs
Saturday:
Hero WOD:
"Daniel"
Pull Ups-50
400M Run
Thrusters-21(95#M/65#W)
800M Run
Thrusters-21
400M Run
Pull Ups-50
For Time:
----------------------------------------
(Courtesy of CrossFit HQ)
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
-----------------------------------------------------------------
Friday:
Skill: Snatch
--------------------
SWOD
BB Press-SM
DB 1Arm Row-SM(L/R)
x2 Rounds; Then;
Suicide Sprint: 3 Stops
x4 Rounds NFT:
---------------------------------------------------
Hero WOD:
"Daniel"
Pull Ups-50
400M Run
Thrusters-21(95#M/65#W)
800M Run
Thrusters-21
400M Run
Pull Ups-50
For Time:
----------------------------------------
(Courtesy of CrossFit HQ)
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
-----------------------------------------------------------------
Friday:
Skill: Snatch
--------------------
SWOD
BB Press-SM
DB 1Arm Row-SM(L/R)
x2 Rounds; Then;
Suicide Sprint: 3 Stops
x4 Rounds NFT:
---------------------------------------------------
Thursday, July 4, 2013
WOD
Happy 4th Of July CrossFitters! Today's WOD is a Hero WOD!
"Holleyman"
Wall Ball-5
HSPU-3
Power Clean-1(225#M/155#W)
x30 Rounds For Time:
-------------------------------------
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
"Holleyman"
Wall Ball-5
HSPU-3
Power Clean-1(225#M/155#W)
x30 Rounds For Time:
-------------------------------------
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Wednesday, July 3, 2013
WOD
Sled Sprint(D)
KB Snatch 5,4,3 Reps Each Arm
Butterfly Sit Ups-50/40/30/20/10
x5 Rounds NFT:
-------------------------------------------------------
**Reminder: Normal Class Schedule Thursday, July 4th.
Thursday: 9am/5pm/6pm/ and 7pm.
------------------------------------------------
KB Snatch 5,4,3 Reps Each Arm
Butterfly Sit Ups-50/40/30/20/10
x5 Rounds NFT:
-------------------------------------------------------
**Reminder: Normal Class Schedule Thursday, July 4th.
Thursday: 9am/5pm/6pm/ and 7pm.
------------------------------------------------
Tuesday, July 2, 2013
WOD
Dive Bombers-12
Barbell Lunges-20(T)(95#-135#M/65#-95#W)
AMRAP-18min:
Cash Out: Muscle Up/Pull Up Olympics 1-5/1-7
-------------------------------------------------------------
Barbell Lunges-20(T)(95#-135#M/65#-95#W)
AMRAP-18min:
Cash Out: Muscle Up/Pull Up Olympics 1-5/1-7
-------------------------------------------------------------
Rope Climb
-----------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Monday, July 1, 2013
WOD
Thrusters(95#M/65#W)
Swings(A)(53#M/35#W)
Burpees
6min AMRAP of the following number sequence: 3,6,9,12,15,18,21..by 3's
x3 Rounds; w/1min Break between Rounds.
------------------------------------------------------
**Normal Class Schedule on Thursday, July 4th.**
Swings(A)(53#M/35#W)
Burpees
6min AMRAP of the following number sequence: 3,6,9,12,15,18,21..by 3's
x3 Rounds; w/1min Break between Rounds.
------------------------------------------------------
**Normal Class Schedule on Thursday, July 4th.**
Training Outdoors
More training outdoors. No gym, No problem!
------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin TX 78155
crossfitseguin@gmail.com
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