Jerk Racks-15min-Work Up To- 2RM
----------------------------------------------
Wall Ball-8(20#/14#-10ft All)
Plyo Clapping Push Up-8
200M Sprint
AMRAP-12min:
-------------------------------------------
Thursday, October 31, 2013
Wednesday, October 30, 2013
WOD
Barbell Cluster-5(135#M/95#W-Same weight for all movements)
Front Racked Lunge-10(T)
Power Snatch-5
Front Racked Lunge10(T)
AMRAP-25min:
--------------------------------------------------
This SWOD is courtesy of Travis Holly of Strictly Strength.
Front Racked Lunge-10(T)
Power Snatch-5
Front Racked Lunge10(T)
AMRAP-25min:
--------------------------------------------------
This SWOD is courtesy of Travis Holly of Strictly Strength.
Tuesday, October 29, 2013
WOD
400M Run
Wall Ball-30(20# M/14# W-10ft Target All)
Burpee-30
KB/DB Snatch-30(15L/15R)(70-53#M/44-35#W)
x3 Rounds: or 40min Time Cap)
---------------------------------------------
Wall Ball-30(20# M/14# W-10ft Target All)
Burpee-30
KB/DB Snatch-30(15L/15R)(70-53#M/44-35#W)
x3 Rounds: or 40min Time Cap)
---------------------------------------------
Monday, October 28, 2013
WOD
Power Clean-1
Push Press/Jerk-2
Front Squat-3
AMRAP-5min(90sec Break)
x4 Rounds(Add Weight each Round or Ever Other Round)
-----------------------------------------------------
Push Press/Jerk-2
Front Squat-3
AMRAP-5min(90sec Break)
x4 Rounds(Add Weight each Round or Ever Other Round)
-----------------------------------------------------
Friday, October 25, 2013
WOD
Skill Work:
Hang Snatch/OHS -2+1
Hang Snatch(Pause)-3x3
-------------------------------
Stone To Shoulder-4(T)
DB Floor Press-SM(AHAP)
Sled Push-30ft
AMRAP-25min:
--------------------------------
Hang Snatch/OHS -2+1
Hang Snatch(Pause)-3x3
-------------------------------
Stone To Shoulder-4(T)
DB Floor Press-SM(AHAP)
Sled Push-30ft
AMRAP-25min:
--------------------------------
Thursday, October 24, 2013
WOD
15 Min for a Max on the Following Complex:
Clean-1
Front Squat-2
Split Jerk-1
----------------------------------
WOD:
Burpees-10
Double Unders-Max Reps With Remaining Time.
EMOM-10min
(Do 10 Burpees at the top of each minute, with the remaining time do max reps of Double Unders. Count DU Reps for total Score.)
---------------------------------------
Clean-1
Front Squat-2
Split Jerk-1
----------------------------------
WOD:
Burpees-10
Double Unders-Max Reps With Remaining Time.
EMOM-10min
(Do 10 Burpees at the top of each minute, with the remaining time do max reps of Double Unders. Count DU Reps for total Score.)
---------------------------------------
Wednesday, October 23, 2013
WOD
Buy In: Double Unders-200 Then;
200M Run
HSPU-5
Hang Power Clean-10(135#M/95#W)
Wall Ball-15
AMRAP-22min:
-----------------------------------------------------
200M Run
HSPU-5
Hang Power Clean-10(135#M/95#W)
Wall Ball-15
AMRAP-22min:
-----------------------------------------------------
Strong Ladies!
Erica S., Stacey W., and Mary Alice V. repping out Ground to Overhead with 95# during the CrossFit Strong Man Showdown in Austin, TX!
----------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Tuesday, October 22, 2013
WOD
2KB Step Ups-20(T)
Muscle Ups-Max Reps(Bar or Ring)**
AMRAP-20min
Finish: DB Floor Press-Max Reps
x3 Rounds:
--------------------------------------------
**Strict Pull Ups/Pull Ups/Ring Rows/Jack Knife
Muscle Ups-Max Reps(Bar or Ring)**
AMRAP-20min
Finish: DB Floor Press-Max Reps
x3 Rounds:
--------------------------------------------
**Strict Pull Ups/Pull Ups/Ring Rows/Jack Knife
CrossFit Strong Man Video
CrossFit Seguin Crew in action at the CrossFit Strong Man Showdown!
-Austin, TX
-----------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N,
Seguin, TX 78155
Monday, October 21, 2013
WOD
OHS-Max Reps @Body Weight or 3/4 BW or AHAP
Bear Crawl-100ft
AMRAP-15min: Then; Drop Weight For:
OHS Max Reps-30sec On/30sec Off
x4 Rounds:
------------------------------------------------------------
Bear Crawl-100ft
AMRAP-15min: Then; Drop Weight For:
OHS Max Reps-30sec On/30sec Off
x4 Rounds:
------------------------------------------------------------
Saturday, October 19, 2013
Strong Man, Strong Women!
CrossFit Seguin's CrossFit Strong Man Competitors: Jessica M., Mary Alice V., Maria "The Mad Russian" G., Amanda H., Stacey W., Erica S., and Alvino G.
---------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
WOD
Thrusters-5(Even)(135#M/95#W)
Lateral Burpees-8(Odd)
EMOM-30min
-------------------------------------------
Lateral Burpees-8(Odd)
EMOM-30min
-------------------------------------------
Friday, October 18, 2013
WOD
Front Squat-3RM
SWOD:
Stone Loading-3 (AHAP)
DB Renegade Rows-20(10L/10R)(AHAP)
Reverse Turkish Get Up-2L/2R(4 Total)(KB, Barbell, or Sand Bag)
AMRAP-25min:
--------------------------------------------
SWOD:
Stone Loading-3 (AHAP)
DB Renegade Rows-20(10L/10R)(AHAP)
Reverse Turkish Get Up-2L/2R(4 Total)(KB, Barbell, or Sand Bag)
AMRAP-25min:
--------------------------------------------
Hitting the mats!
Savannah dragging the weighted mat during the Friday night SWOD at NB CrossFit!
----------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Thursday, October 17, 2013
WOD
Clean-1
Hang Clean-1
Split Jerk-1
EMOM-12min(Squat or Power),Then; 2min Break;
Clean & Jerk-1
EMOM-5Min(Add Weight Each Minute.)
---------------------------------------------------
Wall Ball-8
Burpee-8
Double Under-16
AMRAP-10min:
------------------------------------------------
Hang Clean-1
Split Jerk-1
EMOM-12min(Squat or Power),Then; 2min Break;
Clean & Jerk-1
EMOM-5Min(Add Weight Each Minute.)
---------------------------------------------------
Wall Ball-8
Burpee-8
Double Under-16
AMRAP-10min:
------------------------------------------------
Wednesday, October 16, 2013
WOD
Up and Over Push Ups-20(T)
OH Lunges-20(T)(45#M/35#W)
*Sled Sprint(95# @140ft Total)
AMRAP-25min
----------------------------------------
*Wet Weather(and "Princess Status") alternates available.
OH Lunges-20(T)(45#M/35#W)
*Sled Sprint(95# @140ft Total)
AMRAP-25min
----------------------------------------
*Wet Weather(and "Princess Status") alternates available.
CrossFit Seguin Crew
CrossFit Seguin Crew at the Friday Night SWOD Comp in New Braunfels.
Congrats to Diana and Valerie! Diana took 2nd in the RX division and Valerie took 1st in the scaled division!
-----------------------------------------
TKC-CrossFit Seguin
231 Hwy 46 N.
Seguin, TX 78155
Tuesday, October 15, 2013
WOD
2 Position Snatch(Full/Hang)-15Min for a Max Weight
-------------------------------------------------------------------
WOD:
KB/DB Snatch-10L/10R
Double Under-20
200M Run
AMRAP-15min:
------------------------------------------
-------------------------------------------------------------------
WOD:
KB/DB Snatch-10L/10R
Double Under-20
200M Run
AMRAP-15min:
------------------------------------------
Sexy Beasts!
Savannah, Valerie, and Maria showing their GUNS during the Friday Night SWOD!!
Sexy Beasts Of CrossFit Seguin!
-------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N,
Seguin, TX 78155
Monday, October 14, 2013
WOD
Dead Lift-15min for a 5RM
-----------------------------------
Bear Complex-3(95-135#M/65#-95#W)
Burpee-6
Push Up-9
AMRAP-12min:
---------------------------------------
-----------------------------------
Bear Complex-3(95-135#M/65#-95#W)
Burpee-6
Push Up-9
AMRAP-12min:
---------------------------------------
Saturday, October 12, 2013
Back Squat 1RM
Kelle S. hit 255# for a 1RM on Back Squat!
-------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
WOD
Bear Crawl-50M
150M Sprint
Hang Power Clean-15(155#M/105#W)
Wall Ball-30
x3 Rounds Then; Cash Out: T2B-30, For Time:
-----------------------------------------------------------
150M Sprint
Hang Power Clean-15(155#M/105#W)
Wall Ball-30
x3 Rounds Then; Cash Out: T2B-30, For Time:
-----------------------------------------------------------
Friday, October 11, 2013
No Evening Classes
No evening Classes today at CrossFit Seguin. Normal schedule tomorrow, Saturday: 10am Class.
Come out tonight to New Braunfels CrossFit and show our CrossFit Seguin Crew support! Friday Night SWOD Starts at 6pm!
Come out tonight to New Braunfels CrossFit and show our CrossFit Seguin Crew support! Friday Night SWOD Starts at 6pm!
WOD
Back Squat-5RM
----------------------
SWOD:
Stone Loading-1 Min On 1 Min Off for 12min: ME.
Finish:
Wheelbarrow(70ft-w/Partner)
Sub Max Pull Ups
x4 Rounds NFT:
---------------------------------------------
----------------------
SWOD:
Stone Loading-1 Min On 1 Min Off for 12min: ME.
Finish:
Wheelbarrow(70ft-w/Partner)
Sub Max Pull Ups
x4 Rounds NFT:
---------------------------------------------
Thursday, October 10, 2013
WOD
Snatch-15min Work up to a 1RM
Clean and Jerk-15min Work up to a 1RM
Finish:
Plyo Clapping Push Up-5
Squat Jump-10
200M Run w/Med Ball
AMRAP-10min:
-----------------------------------
Clean and Jerk-15min Work up to a 1RM
Finish:
Plyo Clapping Push Up-5
Squat Jump-10
200M Run w/Med Ball
AMRAP-10min:
-----------------------------------
Wednesday, October 9, 2013
WOD
Lateral Burpees-10
Dead Lift-9(135#M/95#W)
Lateral Burpee-10
Power Clean-6
Lateral Burpee-10
Push Press-3
AMRAP-18min: Then;
Cash Out:
Keg/or/Sand Bag Carry-100ft x3 Rounds.
-----------------------------------------
**Reminder: No Friday evening classes this week. Come out to New Braunfels CrossFit
and support our CrossFit competitors! Comp starts at 6pm.
Dead Lift-9(135#M/95#W)
Lateral Burpee-10
Power Clean-6
Lateral Burpee-10
Push Press-3
AMRAP-18min: Then;
Cash Out:
Keg/or/Sand Bag Carry-100ft x3 Rounds.
-----------------------------------------
**Reminder: No Friday evening classes this week. Come out to New Braunfels CrossFit
and support our CrossFit competitors! Comp starts at 6pm.
Push Press
Amanda H. hitting 145# for reps during a Friday Night Class at CrossFit Seguin!
----------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Tuesday, October 8, 2013
WOD
Suicide Sprints-3 Stops ME
Supine Ring Rows-SM
Up and Over Push Ups-10
x5 Rounds; Then:
Walking Lunges-100yrds
-----------------------------------------
Supine Ring Rows-SM
Up and Over Push Ups-10
x5 Rounds; Then:
Walking Lunges-100yrds
-----------------------------------------
Leading From The Front
CrossFit Seguin Coaches "Lead From The Front"
CrossFit Seguin's Kettlebell/ Level-2 Underground Strength Coach: Maria "The Mad Russian". Maria weighed over 145# at her heaviest at 5' 3". She's maintained a body weight of 120#-125# for the past 4 years all the while smashing PRs! She recently hit 2x Body Weight on the Dead Lift and is on her way to her first Muscle Up! Maria has had 2 kids, 2 C-sections and is lucky if she can get to the gym more than 3 times a week.
-------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Monday, October 7, 2013
WOD
600M Run
Burpee-30
Wall Ball-30
x3 Rounds For Time:
-----------------------------
Reminder: No Friday Night Class this week. Come on out to
New Braunfels CrossFit and support your fellow CrossFitters at the Friday Night SWOD!
Burpee-30
Wall Ball-30
x3 Rounds For Time:
-----------------------------
Reminder: No Friday Night Class this week. Come on out to
New Braunfels CrossFit and support your fellow CrossFitters at the Friday Night SWOD!
Sexy Beasts on the Bar!
------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
WOD
Saturday:
Hero WOD:
"Barraza"
200M Run
Dead Lift-9(275#)
Burpee Bar Muscle Up-6
AMRAP-18min:
------------------------------------
Courtesy of CrossFit Inc.
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.
Hero WOD:
"Barraza"
200M Run
Dead Lift-9(275#)
Burpee Bar Muscle Up-6
AMRAP-18min:
------------------------------------
Courtesy of CrossFit Inc.
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.
Friday, October 4, 2013
WOD
Push Press-Work Up to a-3RM
Push Press-4 @80% of 3RM
x2 Rounds, Then; Add Weight
Push Press-3
x5 Rounds:
-------------------------------------------
Stone Loading-3(AHAP)
Rope Climb-2
Bear Crawl-100ft
AMRAP-25min:
-----------------------------------------------
Push Press-4 @80% of 3RM
x2 Rounds, Then; Add Weight
Push Press-3
x5 Rounds:
-------------------------------------------
Stone Loading-3(AHAP)
Rope Climb-2
Bear Crawl-100ft
AMRAP-25min:
-----------------------------------------------
Thursday, October 3, 2013
WOD
Power Clean-1
Every 30sec for 5min:(2min Break) Then; Add Weight
Power Clean-2
Front Squat-2
EMOTM-7min:(2min Break) Then; Add Weight;
Power Clean-1
Front Squat-2
EMOTM-7min:
---------------------------
Finish:
Sled Sprint(D-Empty)
Sub Max Pull Ups or Supine Ring Rows
x4 Rounds:
--------------------------------
Every 30sec for 5min:(2min Break) Then; Add Weight
Power Clean-2
Front Squat-2
EMOTM-7min:(2min Break) Then; Add Weight;
Power Clean-1
Front Squat-2
EMOTM-7min:
---------------------------
Finish:
Sled Sprint(D-Empty)
Sub Max Pull Ups or Supine Ring Rows
x4 Rounds:
--------------------------------
ATG
Valerie hitting Front Squats, ATG! Getting ready for her first Olympic Lifting Meet!
---------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Wednesday, October 2, 2013
WOD
400M Run
Double Unders-21
Burpees-15
Push Press-9(115#-135#M/75#-95#W)
AMRAP-20min: Then; Cash Out:
Option 1:
Muscle Up(Bar or Ring)
HSPU(Deficit, Optional)
5,4,3,2,1 Reps of Each:
---------------------------
Option 2:
Chest 2 Bar Pull Up
Ring Dip
10,8,6,4,2 Reps of Each:
-----------------------------
Option 3:
Pull Up/or/DB Row
Ring Dip/or/ Push Up
10,8,6,4,2 Reps of Each:
-------------------------------
Double Unders-21
Burpees-15
Push Press-9(115#-135#M/75#-95#W)
AMRAP-20min: Then; Cash Out:
Option 1:
Muscle Up(Bar or Ring)
HSPU(Deficit, Optional)
5,4,3,2,1 Reps of Each:
---------------------------
Option 2:
Chest 2 Bar Pull Up
Ring Dip
10,8,6,4,2 Reps of Each:
-----------------------------
Option 3:
Pull Up/or/DB Row
Ring Dip/or/ Push Up
10,8,6,4,2 Reps of Each:
-------------------------------
Tuesday, October 1, 2013
WOD
Front Squats-3(70-85% of 1RM)
Keg or KB OH Walk-100ft Total-AHAP
x6 Rounds: NFT
-----------------------------------------
Keg or KB OH Walk-100ft Total-AHAP
x6 Rounds: NFT
-----------------------------------------
"Ninja" Turtle Dead Lift
Sumo Dead Lifts with my pet Turtle!
-------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
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