Thursday, October 31, 2013

WOD

Jerk Racks-15min-Work Up To- 2RM
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Wall Ball-8(20#/14#-10ft All)
Plyo Clapping Push Up-8
200M Sprint

AMRAP-12min:
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Two of your Sexy Beasts of CrossFit Seguin, Mary Alice and Jessica!
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155

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:
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This SWOD is courtesy of Travis Holly of Strictly Strength.
CrossFit Seguin Crew on the Fire Truck Pull!
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155

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)
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Alvino, Kristen, and Diana after their Team took 2nd at the Pink Heals event in Seguin.
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155

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)
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"Iron" Will on the Barbell at the Pink Heals Event in Seguin!
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TKC-CrossFit Seguin
2331 Hwy 46 N,
Seguin, TX 78155

Friday, October 25, 2013

WOD

Skill Work:

Hang Snatch/OHS -2+1

Hang Snatch(Pause)-3x3
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Stone To Shoulder-4(T)
DB Floor Press-SM(AHAP)
Sled Push-30ft

AMRAP-25min:
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Alvino G. knocking out Lunges with a Atlas Stone at the CrossFit Strong Man Throwdown!
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155

Thursday, October 24, 2013

WOD

15 Min for a Max on the Following Complex:

Clean-1
Front Squat-2
Split Jerk-1

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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.)
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155

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:
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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!
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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:
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**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
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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:
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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.
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
  
 

WOD

Thrusters-5(Even)(135#M/95#W)
Lateral Burpees-8(Odd)

EMOM-30min
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155

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:
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Hitting the mats!

Savannah dragging the weighted mat during the Friday night SWOD at NB CrossFit!
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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.)
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Wall Ball-8
Burpee-8
Double Under-16

AMRAP-10min:
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Pro MMA Fighter Marco H. repping out some Plate-Ground to Over Head during the Friday Night SWOD!
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155

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
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*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!
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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
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WOD:

KB/DB Snatch-10L/10R
Double Under-20
200M Run

AMRAP-15min:
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Sexy Beasts!

Savannah, Valerie, and Maria showing their GUNS during the Friday Night SWOD!!
Sexy Beasts Of CrossFit Seguin!
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TKC-CrossFit Seguin
2331 Hwy 46 N,
Seguin, TX 78155

Monday, October 14, 2013

WOD

Dead Lift-15min for a 5RM
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Bear Complex-3(95-135#M/65#-95#W)
Burpee-6
Push Up-9

AMRAP-12min:
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Saturday, October 12, 2013

Back Squat 1RM

Kelle S. hit 255# for a 1RM on Back Squat!
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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:
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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!

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:
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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:
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Tricia repping out 125# Push Presses!
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155

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.
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**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!
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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
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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.
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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:
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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!


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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:
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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:
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Stone Loading-3(AHAP)
Rope Climb-2
Bear Crawl-100ft

AMRAP-25min:
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155

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:

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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!
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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:
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Option 2:

Chest 2 Bar Pull Up
Ring Dip

10,8,6,4,2 Reps of Each:
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Option 3:

Pull Up/or/DB Row
Ring Dip/or/ Push Up

10,8,6,4,2 Reps of Each:
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Kristen and Maria "The Mad Russian" hitting Over Head Walks with double 44# Kettlebells!
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155

Tuesday, October 1, 2013

WOD

Front Squats-3(70-85% of 1RM)
Keg or KB OH Walk-100ft Total-AHAP

x6 Rounds: NFT
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"Ninja" Turtle Dead Lift

Sumo Dead Lifts with my pet Turtle!
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155