Dive Bomber Push Ups-7
Strict Pull Up-7
Walking Suitcase Lunges(50ft Total)(2x53#+M/2x35#+W)
AMRAP-15min
Cash Out: 800M Run, NFT:
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Monday, September 30, 2013
Adriana from Guadalajara spent the past week training with us at CrossFit Seguin!
We've had visitors train with us from all over, Canada, Mexico, and Ireland. We've always gotten great feedback about our gym and our members!
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Saturday, September 28, 2013
CrossFit Seguin Coaches
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Thursday, September 26, 2013
WOD
Snatch-1
Snatch Balance-1
OHS-1
EMOTM-15min:
-------------------------------
DB/KB Thruster-5L/5R
Plyo Clapping Push Up-5
Full Gasser-1
AMRAP-12min:
---------------------------------
Snatch Balance-1
OHS-1
EMOTM-15min:
-------------------------------
DB/KB Thruster-5L/5R
Plyo Clapping Push Up-5
Full Gasser-1
AMRAP-12min:
---------------------------------
Wednesday, September 25, 2013
WOD
Buy in: 800M Run Then;
KB/DB Snatch-5L/5R(53#-70#M/35#-45#W)
Burpee-7
Push Up-9
AMRAP-18min: Then;
Cash Out: 800M Run
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KB/DB Snatch-5L/5R(53#-70#M/35#-45#W)
Burpee-7
Push Up-9
AMRAP-18min: Then;
Cash Out: 800M Run
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Zach Dlabik Training: My Underground Strength Certification
This past weekend the CrossFit Seguin Instructor Crew flew to New Jersey to attend the Underground Strength Coach Certification with Zach Even-Esh. We met some great people and great coaches there. It was a awesome experience! Check out what fellow Strength Coach, Zach Dlabik, has to say about his experience:
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Zach Dlabik Training: My Underground Strength Certification: This past weekend was a weekend I had been looking forward to since early July. Friday and Saturday I went through what’s known as the Unde...
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Zach Dlabik Training: My Underground Strength Certification: This past weekend was a weekend I had been looking forward to since early July. Friday and Saturday I went through what’s known as the Unde...
Tuesday, September 24, 2013
WOD
15 Min to work up to a heavy:
Clean and Jerk-2+2
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Bear Complex: by 2's(2,4,6,8,10,12....)
Burpee Broad Jump(D)
AMRAP-15min:
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Clean and Jerk-2+2
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Bear Complex: by 2's(2,4,6,8,10,12....)
Burpee Broad Jump(D)
AMRAP-15min:
-------------------------------------
Monday, September 23, 2013
WOD
Suicide Sled-2 Stops(Light-75#)
x2 Rounds Then;
Push Press-7(135#+M/95#+W)
Bent Row-SM
x4 Rounds: Then;
Sled Push(Over back-Weighted-165#-185#)
x2 Rounds.
--------------------------------------------
x2 Rounds Then;
Push Press-7(135#+M/95#+W)
Bent Row-SM
x4 Rounds: Then;
Sled Push(Over back-Weighted-165#-185#)
x2 Rounds.
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Underground Strength Coach
CrossFit Seguin Crew hit the Underground Strength Coach Cert this past weekend in Manasquan, NJ. Great time with some great coaches! Always learning and growing! Big thanks to Zach Even-Esh for having us over!
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Wednesday, September 18, 2013
WOD
Stone Loading-2(AHAP)
DB/KB Snatch-5,4,3 Alternating Each Arm(70#-50#M/30#-50#W)
Sled Push-140ft(135#-185#)
AMRAP-30min:
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DB/KB Snatch-5,4,3 Alternating Each Arm(70#-50#M/30#-50#W)
Sled Push-140ft(135#-185#)
AMRAP-30min:
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Tuesday, September 17, 2013
WOD
Dead Lift-5(225#-315#M/155#-225#W)
Dumbbell Push Ups-Max Reps
AMRAP-15min:
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Finish: Pull Ups-Max Reps x4 Rounds:
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Dumbbell Push Ups-Max Reps
AMRAP-15min:
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Finish: Pull Ups-Max Reps x4 Rounds:
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Monday, September 16, 2013
WOD
200M Run
Push Press-10(135# + M/95# + W)
Racked Forward Lunges-20(T)-Weight, Same as Above.
Lateral Burpee-10
AMRAP-25min:
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**Normal Class Schedule: Monday, Tuesday and Wednesday.
**Thursday: No AM Classes; 5pm, 6pm, and 7pm Classes Only.
**Friday and Saturday: Check the members page for Open Gym Times.
Push Press-10(135# + M/95# + W)
Racked Forward Lunges-20(T)-Weight, Same as Above.
Lateral Burpee-10
AMRAP-25min:
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**Normal Class Schedule: Monday, Tuesday and Wednesday.
**Thursday: No AM Classes; 5pm, 6pm, and 7pm Classes Only.
**Friday and Saturday: Check the members page for Open Gym Times.
Friday, September 13, 2013
WOD
Olympic Lifting Program:
Week 1/Day 2.
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SWOD:
Stone to Shoulder-3
Sand Bag Squat-7L/7R
Keg Carry(D)
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Week 1/Day 2.
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SWOD:
Stone to Shoulder-3
Sand Bag Squat-7L/7R
Keg Carry(D)
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Thursday, September 12, 2013
WOD
Power Clean(3 Position)-Work Up to a 1RM
18min:
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WOD: The following done non stop, back to back: 9min Total;
Wall Ball-Max Reps-1min
Power Clean-9(115#-135#M/75#-95#W)
Shoulder to Over Head-12
AMRAP-3min
Wall Ball-Max Reps-1min
Power Clean-9(115#-135#M/75#-95#W)
Shoulder to Over Head-12
AMRAP-3min
Wall Ball-Max Reps-1min
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18min:
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WOD: The following done non stop, back to back: 9min Total;
Wall Ball-Max Reps-1min
Power Clean-9(115#-135#M/75#-95#W)
Shoulder to Over Head-12
AMRAP-3min
Wall Ball-Max Reps-1min
Power Clean-9(115#-135#M/75#-95#W)
Shoulder to Over Head-12
AMRAP-3min
Wall Ball-Max Reps-1min
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Recommended Read
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Wednesday, September 11, 2013
WOD
800M Run
Thrusters-30(115#M/75#W)
Burpees-20
Pull Ups-10
x3 Rounds or 40min AMRAP:
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Thrusters-30(115#M/75#W)
Burpees-20
Pull Ups-10
x3 Rounds or 40min AMRAP:
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435# Deadlift PR
Wade hitting 425#(1st Lift) and then hitting a new PR 435#!
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Tuesday, September 10, 2013
WOD
Olympic Lifting Program:
Week-1 Day-1:
Muscle Snatch
Muscle Squat Snatch
----------------------------
WOD:
DB/KB Snatch-7L/7R
Burpee-5
Full Gasser-1
AMRAP-10min:
-----------------------------
Week-1 Day-1:
Muscle Snatch
Muscle Squat Snatch
----------------------------
WOD:
DB/KB Snatch-7L/7R
Burpee-5
Full Gasser-1
AMRAP-10min:
-----------------------------
Olympic Lifting Seminar-2013
CrossFit Seguin Crew after the Olympic Lifting Seminar with Coaches: Oleg Kechko and Marshall Lowy.
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Monday, September 9, 2013
WOD
Front Squat-8(95#-135#M/65#-95#W)
Push Ups-12
Double Unders-20
AMRAP-18min:
Cash Out: Keg Carry-140ft(70ft/70ft) x3 Rounds:
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Push Ups-12
Double Unders-20
AMRAP-18min:
Cash Out: Keg Carry-140ft(70ft/70ft) x3 Rounds:
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Sexy Beasts on the Bar!
Mary Alice and Jessica on Deadlifts: 315#, 374#-385#PR
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Saturday, September 7, 2013
Friday, September 6, 2013
WOD
Skill: Snatch/Clean and Jerk
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SWOD:
Stone Loading-3(AHAP)
Sand Bag Squat(Shoulder)-5L/5R
Plate Plyo Push Up-7
AMRAP-25min:
----------------------------------------
**Reminder: No 10am class tomorrow, Saturday, Sept 7th.**
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SWOD:
Stone Loading-3(AHAP)
Sand Bag Squat(Shoulder)-5L/5R
Plate Plyo Push Up-7
AMRAP-25min:
----------------------------------------
**Reminder: No 10am class tomorrow, Saturday, Sept 7th.**
Rucking!
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Thursday, September 5, 2013
WOD
Squat Clean-1
Front Squat-1
Jerk-1
EMOTM-15min(75%-85%)
---------------------------
Wall Ball-8
Burpees-5
AMRAP-12min:
----------------------------
**Reminder: No 10am Class this Saturday.**
Front Squat-1
Jerk-1
EMOTM-15min(75%-85%)
---------------------------
Wall Ball-8
Burpees-5
AMRAP-12min:
----------------------------
**Reminder: No 10am Class this Saturday.**
Recommended Read
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Wednesday, September 4, 2013
WOD
200M Run
Pull Up-20
200M Run
Push Up-20
200M Run
Sit Up-20
200M Run
Squat-20
x5 Rounds or 30min AMRAP
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Pull Up-20
200M Run
Push Up-20
200M Run
Sit Up-20
200M Run
Squat-20
x5 Rounds or 30min AMRAP
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Tuesday, September 3, 2013
WOD
Suicide Sprints-3 Stops
x3 Rounds:
--------------------------------
Push Press-Max Reps(Body Weight/3/4 BW on the Bar)
Bent Rows-10
Jumping Lunges-20(T)
AMRAP-15min:
------------------------------------
x3 Rounds:
--------------------------------
Push Press-Max Reps(Body Weight/3/4 BW on the Bar)
Bent Rows-10
Jumping Lunges-20(T)
AMRAP-15min:
------------------------------------
Monday, September 2, 2013
WOD
200M Run
Tire Flip-4(3x Body Weight)
200M Run
Weighted Pistol-6(T)(44#M/25#W)
200M Run
C2B Pull Up-8
AMRAP-25min
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Tire Flip-4(3x Body Weight)
200M Run
Weighted Pistol-6(T)(44#M/25#W)
200M Run
C2B Pull Up-8
AMRAP-25min
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Sunday, September 1, 2013
Sexy Beasts of CrossFit Seguin In Action
A few clips of some of the Sexy Beast of CrossFit Seguin in action smashing PRs!!
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
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**Reminder: Normal Class Schedule Monday, Labor Day.**
No 10am Class Saturday(Sept. 7th)
Hero WOD
Saturday:
"Hotshots 19"
Squats-30
Power Cleans-19(135#M/95#W)
Strict Pull Up-7
400M Run
x6 Rounds For Time:
-------------------------------
"Hotshots 19"
Squats-30
Power Cleans-19(135#M/95#W)
Strict Pull Up-7
400M Run
x6 Rounds For Time:
-------------------------------
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