Dead Lift-1RM
(Post Numbers and PRs)
-----------------------------
SWOD
Stone Load-3(42"-52")
Farmers Walk-70ft
2KB OH Carry-100ft
AMRAP-25min:
--------------------------------
Friday, August 30, 2013
Thursday, August 29, 2013
WOD
Hang Power Snatch-15min to establish a 3RM
----------------------------------
WOD: 10min AMRAP of:
C2B Pull Up-5
HSPU-3
Stone to Shoulder-1(T)
-----------------------------------
----------------------------------
WOD: 10min AMRAP of:
C2B Pull Up-5
HSPU-3
Stone to Shoulder-1(T)
-----------------------------------
Squats
A few clips from Friday Class at CrossFit Seguin. The Ladies and Gents are working up to a 5RM on Back Squats.
----------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Wednesday, August 28, 2013
WOD
400M Run
Butterfly Sit Ups-20
Burpees-15
Pull Ups-10
AMRAP-20min
--------------------------------
Butterfly Sit Ups-20
Burpees-15
Pull Ups-10
AMRAP-20min
--------------------------------
70# Pistols
Pistols with the 70# KB for reps!
------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Tuesday, August 27, 2013
WOD
Front Squat-Work Up to a 3RM
20min:
------------------------------------------
Wall Ball-12
Swings(R)-20(70-53#M/44-35#W)
AMRAP-12min
-------------------------------------------
20min:
------------------------------------------
Wall Ball-12
Swings(R)-20(70-53#M/44-35#W)
AMRAP-12min
-------------------------------------------
450# Back Squat
Allen hitting 450# on Back Squats during a Friday Class at CrossFit Seguin!
--------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Monday, August 26, 2013
WOD
Ring Push Ups-200
Bent Rows-12 at Every Break @135-155#M/95-105#W
Finish: Sled Sprint x 3 Rounds: NFT
-----------------------------------------------
Bent Rows-12 at Every Break @135-155#M/95-105#W
Finish: Sled Sprint x 3 Rounds: NFT
-----------------------------------------------
200# Keg
Erica carrying the 200# Keg during a Friday SWOD at CrossFit Seguin!
----------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Friday, August 23, 2013
WOD
Back Squat-Work Up to: 5RM
(Post numbers/PRs)
----------------------------------------
SWOD
Stone to Shoulder or over Yoke: 2(T)AHAP
Reverse TGU-4(T)
Keg Carry-70ft
AMRAP-25min:
-------------------------------------------
(Post numbers/PRs)
----------------------------------------
SWOD
Stone to Shoulder or over Yoke: 2(T)AHAP
Reverse TGU-4(T)
Keg Carry-70ft
AMRAP-25min:
-------------------------------------------
800# Tire
"Iron" Will taking on the 800# Tire for reps during a SWOD at CrossFit Seguin!
--------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Thursday, August 22, 2013
WOD
Power Clean-1
Hang Power Clean-1
Power Jerk-1
Every 30sec For 10min:
-------------------------------
DB/KB 1 Arm Snatch-15
Double Under-30
AMRAP-15min(Switch Arms Each Round)
---------------------------------
Hang Power Clean-1
Power Jerk-1
Every 30sec For 10min:
-------------------------------
DB/KB 1 Arm Snatch-15
Double Under-30
AMRAP-15min(Switch Arms Each Round)
---------------------------------
Throwback
Before TKC-CrossFit Seguin...there was Iron Core San Diego...
----------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Wednesday, August 21, 2013
WOD
800M Run
Pistols-40(Total)
Clapping Push Up-30
Wall Ball-40
600M Run
Pistol-30(T)
Clapping Push Up-20
Wall Ball-30
400M Run
Pistol-20(T)
Clapping Push Up-15
Wall Ball-20
200M Run
For Time:
---------------------
Pistols-40(Total)
Clapping Push Up-30
Wall Ball-40
600M Run
Pistol-30(T)
Clapping Push Up-20
Wall Ball-30
400M Run
Pistol-20(T)
Clapping Push Up-15
Wall Ball-20
200M Run
For Time:
---------------------
600# Tire Flip Video
Mary Alice taking on the 600# Tire, she makes it look easy!
-----------------------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
crossfitseguin@gmail.com
Tuesday, August 20, 2013
WOD
Squat Clean
20min to work up to a 1RM:
------------------------------------
Thrusters(95#M/65#W)
Lateral Burpees
12min AMRAP of the following number sequence: 2,4,6,8,10,12,14,16,....Continue by 2's.
--------------------------------------
20min to work up to a 1RM:
------------------------------------
Thrusters(95#M/65#W)
Lateral Burpees
12min AMRAP of the following number sequence: 2,4,6,8,10,12,14,16,....Continue by 2's.
--------------------------------------
Friday Night at CrossFit Seguin. A short clip of the CrossFit Seguin Crew working on Olympic Lifts.
------------------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
crossfitseguin@gmail.com
Monday, August 19, 2013
WOD
Tire Flip-8(800#-600#-500# M / 500#-320# W)
Farmers Walk-70ft (400#/320#/308#/220#-Total Weight)
Ring Push Ups-SM
AMRAP-30min
----------------------------------------------------------
Farmers Walk-70ft (400#/320#/308#/220#-Total Weight)
Ring Push Ups-SM
AMRAP-30min
----------------------------------------------------------
Real People, Real Results!
Mike D's Transformation: 210#-157#!
Mike has worked very hard, in class and in the kitchen! Mike knows the secret to fat loss....that there is NO SECRET...Train Hard, Eat Clean, Hard Work, and Dedication!
-------------------------------------------------------
When you're ready to make your transformation, contact us. If you're looking for the "Magic Pill", "Six Pack in Just 6min a Day", or a "Six Pack Abs Class"...you're looking in the wrong place.
When you're ready to hear the truth, come see us....
--------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Friday, August 16, 2013
WOD
Clean and Jerk 1+2
-------------------------
SWOD
Stone Squat-3L/3R
Zercher Yoke Carry-70ft
KB Snatch-3,2,1 Reps Each Arm(AHAP)
--------------------------------
-------------------------
SWOD
Stone Squat-3L/3R
Zercher Yoke Carry-70ft
KB Snatch-3,2,1 Reps Each Arm(AHAP)
--------------------------------
Thursday, August 15, 2013
WOD
Dead Lift-1
Power Clean-1
Hang Power Clean-1
EMOM-15min(Weight AHAP)
-------------------------------------
KB Clean and Jerk-10L/10R(70#M/44#W)
Toe 2 Bar-20
AMRAP-10min
----------------------------------------
Power Clean-1
Hang Power Clean-1
EMOM-15min(Weight AHAP)
-------------------------------------
KB Clean and Jerk-10L/10R(70#M/44#W)
Toe 2 Bar-20
AMRAP-10min
----------------------------------------
CrossFit Kids
CrossFit Seguin is now offering a CrossFit Kids Program with CrossFit Kids Coach, Kim Janysek.
For more information contact Kim at: 210-701-2868
------------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Wednesday, August 14, 2013
WOD
Bar Muscle Up-3
Plyo Clapping Push Up-6
Pistols-12(Total)
AMRAP-20min
--------------------------------------
Plyo Clapping Push Up-6
Pistols-12(Total)
AMRAP-20min
--------------------------------------
Tuesday, August 13, 2013
WOD
Burpees-30
Thrusters-21(95#-135#M / 65#-95#W)
x4 Rounds For Time:
--------------------------------
Finish:
Odd Grip Pull Ups-Max
x3 Rounds: NFT
-------------------------------
Thrusters-21(95#-135#M / 65#-95#W)
x4 Rounds For Time:
--------------------------------
Finish:
Odd Grip Pull Ups-Max
x3 Rounds: NFT
-------------------------------
Farmers Walk
Erica with 150# Each Arm on the Farmers Walk!
-----------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Monday, August 12, 2013
WOD
400M Run
Push Ups-30
Pull Ups-20
Walking Lunges-100M
AMRAP-30min
(If you have a Ruck, bring it!)
---------------------------------
Push Ups-30
Pull Ups-20
Walking Lunges-100M
AMRAP-30min
(If you have a Ruck, bring it!)
---------------------------------
Sunday, August 11, 2013
Olympic Lifting Seminar
Olympic Lifting Seminar with Oleg Kechko at CrossFit Seguin.
Go to our members page for details and to sign up. Space is limited.
Check out Oleg hitting an easy 429# on the Clean and Jerk!
Check out Oleg hitting an easy 429# on the Clean and Jerk!
--------------------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Friday, August 9, 2013
WOD
Snatch Pull
Snatch
Snatch Balance
3x3x4 (Add Weight Each Round)
Finish:
Snatch Pulls
-----------------------------------------
SWOD:
Stones-4(T) (AHAP)
Renegade Rows-16(T) (AHAP)
Farmers Walk-70ft
x5 Rounds: NFT:
----------------------------------------------
Snatch
Snatch Balance
3x3x4 (Add Weight Each Round)
Finish:
Snatch Pulls
-----------------------------------------
SWOD:
Stones-4(T) (AHAP)
Renegade Rows-16(T) (AHAP)
Farmers Walk-70ft
x5 Rounds: NFT:
----------------------------------------------
Thursday, August 8, 2013
WOD
Power Snatch-1
Every 30sec for 4min
Add Weight, Then;
Power Snatch-1
EMOM-4min
--------------------------------
Wall Ball-15
Power Snatch-3
AMRAP-10min
---------------------------------
Every 30sec for 4min
Add Weight, Then;
Power Snatch-1
EMOM-4min
--------------------------------
Wall Ball-15
Power Snatch-3
AMRAP-10min
---------------------------------
Making Strong People Stronger
-------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Wednesday, August 7, 2013
WOD
Sled Push High Bar
Sled Push Low Bar
2KB Step Ups-14(T)(53#M/35#W)
Ring Dips-15
x5 Rounds:
---------------------------------------------
Sled Push Low Bar
2KB Step Ups-14(T)(53#M/35#W)
Ring Dips-15
x5 Rounds:
---------------------------------------------
Personal/Private Group Training
Kim Janysek, CF-L1
CrossFit/CF Kids Coach
CrossFit Seguin is now offering private CrossFit classes for individuals or small groups, and will be open to all ages. Private classes will be programmed to meet your schedule and your individual fitness needs. Change your body. Change your life.
Contact: Kim at: kajanysek@gmail.com or 210-701-2868
Tuesday, August 6, 2013
WOD
Dead Lift-Work Up to a 5RM
Then; Drop weight to 75%-80% of your 5RM:
15min AMRAP Of:
400M Run
Dead Lift-5
Hollow Pull Up-7
-------------------------------------------
Then; Drop weight to 75%-80% of your 5RM:
15min AMRAP Of:
400M Run
Dead Lift-5
Hollow Pull Up-7
-------------------------------------------
Front Squats
Jessica driving out the hole with 225# for a new Front Squat PR!
------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Monday, August 5, 2013
WOD
Pull Ups-Max Reps
x4 Rounds:
--------------------------
Thrusters-Max Reps @Body Weight or 3/4 BW
Suicide Sprints(3 Stops)
AMRAP-15min
----------------------------
x4 Rounds:
--------------------------
Thrusters-Max Reps @Body Weight or 3/4 BW
Suicide Sprints(3 Stops)
AMRAP-15min
----------------------------
Sunday, August 4, 2013
Friday Night Fun!
Friday Night CrossFit Seguin Crew hitting a Strong Man SWOD! Stones, Kegs, Sand Bags, Tires, and Odd Grip Pull Ups!
----------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Friday, August 2, 2013
WOD
Front Squat-Work Up to a 1RM
---------------------------------------
SWOD:
Stone to Shoulder-2min
Keg/Sand Bag Press-2min
Tire Flip-2min
Vertical Grip/Grenade Pull Ups-2min
x3 Rounds(FGB Style) 90sec Rest Between Rounds:
-----------------------------------------------------
---------------------------------------
SWOD:
Stone to Shoulder-2min
Keg/Sand Bag Press-2min
Tire Flip-2min
Vertical Grip/Grenade Pull Ups-2min
x3 Rounds(FGB Style) 90sec Rest Between Rounds:
-----------------------------------------------------
Thursday, August 1, 2013
WOD
Barbell Lunges- 5L/5R(155#M/105#W)
Pull Ups-12
200M Run w/Med Ball(20#M/14#W)
AMRAP-20min
-----------------------------------------------
Pull Ups-12
200M Run w/Med Ball(20#M/14#W)
AMRAP-20min
-----------------------------------------------
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