Happy Thanksgiving CrossFit Seguin!
Wall Ball-50
KB Snatch-40(20L/20R)(53#M/35#W)
Burpee-30
KB Thrusters-40(20L/20R)(53#M/35#W)
V-Up-50
Double Unders-100
x3 Rounds(50min Time Cap)
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**Reminder: Closed Friday and Saturday.
Thursday, November 28, 2013
Wednesday, November 27, 2013
WOD
KB/DB Floor Press-SM
Ring Rows-SM
Sled Push-2
x5 Rounds: NFT(SM=Sub Max)
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This Weeks Schedule:
Wednesday-Normal Classes
Thursday-9am Class Only
Friday-Closed All Day
Saturday-Closed All Day
Ring Rows-SM
Sled Push-2
x5 Rounds: NFT(SM=Sub Max)
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This Weeks Schedule:
Wednesday-Normal Classes
Thursday-9am Class Only
Friday-Closed All Day
Saturday-Closed All Day
Tuesday, November 26, 2013
WOD
Indoor Sprints-4
x4 Rounds:
---------------------------------------------
KB Snatch-7L/7R(70/53#M/44/35#W)
Plate Plyo Push Up-7(Elbow Height )
Box Jump-7(24"M/20"W)
AMRAP-18min:
--------------------------------------------
x4 Rounds:
---------------------------------------------
KB Snatch-7L/7R(70/53#M/44/35#W)
Plate Plyo Push Up-7(Elbow Height )
Box Jump-7(24"M/20"W)
AMRAP-18min:
--------------------------------------------
Monday, November 25, 2013
WOD
Dead Lift-5-7Reps(255-315#M/185-225#W)
Burpee-ME
Rest
EMOM-30min(Teams of 2 or 3: Rotate on the minute)
-------------------------------------------------------------
This Week's Schedule:
Monday -thru-Wednesday-Normal Classes:
Thursday(Thanksgiving Day)-9am Class ONLY-Closed the rest of the week.
Friday and Saturday-Closed
Burpee-ME
Rest
EMOM-30min(Teams of 2 or 3: Rotate on the minute)
-------------------------------------------------------------
This Week's Schedule:
Monday -thru-Wednesday-Normal Classes:
Thursday(Thanksgiving Day)-9am Class ONLY-Closed the rest of the week.
Friday and Saturday-Closed
CrossFit Crew In Action!
CrossFit Seguin Teams in action at the Push For Pets event this past Saturday!
Congrats to Alvino, Jessica, and Will for taking 1st Place two years in a row!
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Friday, November 22, 2013
WOD
Skill Work: Clean/Split Jerk
----------------------------------
SWOD:
Stone Loading-3
Sand Bag Get Up-3L/3R
AMRAP-20min:
---------------------------------------
* Reminder: No Class this Saturday.(Push For Pet at NB CrossFit)
Next Week's Schedule:
Monday -thru-Wednesday-Normal Classes:
Thursday(Thanksgiving Day)-9am Class ONLY-Closed the rest of the week.
Friday and Saturday-Closed
----------------------------------
SWOD:
Stone Loading-3
Sand Bag Get Up-3L/3R
AMRAP-20min:
---------------------------------------
* Reminder: No Class this Saturday.(Push For Pet at NB CrossFit)
Next Week's Schedule:
Monday -thru-Wednesday-Normal Classes:
Thursday(Thanksgiving Day)-9am Class ONLY-Closed the rest of the week.
Friday and Saturday-Closed
Thursday, November 21, 2013
WOD
Push Press-Work Up To: 5RM
15min: From the Ground, No Rack.
--------------------------------------------
Push Press-3 @ Body Weight
Double Under-30
AMRAP-10min:
----------------------------------------------
* Reminder: No Class this Saturday.
Next Week's Schedule:
Monday -thru-Wednesday-Normal Classes:
Thursday(Thanksgiving Day)-9am Class ONLY-Closed the rest of the week.
Friday and Saturday-Closed
Push For Pets
Push For Pets is this Saturday at 10am at New Braunfels CrossFit. No classes this Saturday at CrossFit Seguin. Come out an support your local CrossFitters!
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Wednesday, November 20, 2013
WOD
400M Run
Racked Barbell Lunges-30(T)
Hang Cleans-15
Lateral Burpees-10
x3 Rounds For Time:
------------------------------------------
Racked Barbell Lunges-30(T)
Hang Cleans-15
Lateral Burpees-10
x3 Rounds For Time:
------------------------------------------
Up Coming Seminars at CrossFit Seguin
Coach Oleg on the platform! Oleg is coming back to CrossFit Seguin! CrossFit Seguin members be sure to sign up for his Olympic Weightlifting Seminar! We also have a Gymnastics Seminar on the schedule! We have a lot going down in December. Check the members page for details.
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Tuesday, November 19, 2013
Monday, November 18, 2013
WOD
Sled Push-100ft
Double Kettlebell Snatch-10(2x53#M/2x35#W)
Ring Push Ups-SM
x5Rounds: NFT
--------------------------------------------
**Reminder: No Saturday 10am Class this week: CrossFit Seguin Crew will be at the Push For Pets event at New Braunfels CrossFit.
Double Kettlebell Snatch-10(2x53#M/2x35#W)
Ring Push Ups-SM
x5Rounds: NFT
--------------------------------------------
**Reminder: No Saturday 10am Class this week: CrossFit Seguin Crew will be at the Push For Pets event at New Braunfels CrossFit.
Ruck Up!
CrossFit Seguin Crew about to hit a 6mile Ruck Run/March with 45# Rucks!
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Sunday, November 17, 2013
WOD-Challenge
Ruck Run/March-(35#-45# Ruck)
6 Miles:
---------------------------------------------------
6 Miles:
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WOD
Saturday:
Power Clean-10(185#M/125#W)
OH Lunges-20(45#M/35#W)
Box Jumps-10(30"M/24"W)
x3 Rounds Then; 3min Break and Finish with;
800M Run
30 Med Ball Slams
For Time:
-----------------------------------------------------
Power Clean-10(185#M/125#W)
OH Lunges-20(45#M/35#W)
Box Jumps-10(30"M/24"W)
x3 Rounds Then; 3min Break and Finish with;
800M Run
30 Med Ball Slams
For Time:
-----------------------------------------------------
Friday, November 15, 2013
Order Now-CF Seguin Hoodies
Place your order for a CrossFit Seguin Hoodie. Orders due by next Tuesday morning.
Sign up at the gym or on the members page.
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
WOD
Skill Work: Snatch/Clean
----------------------------------
SWOD:
Stone Loading-3
KB OH Walk-2
Sand Bag Squat-7( Zercher -Women/Shoulder (each)- Men)
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----------------------------------
SWOD:
Stone Loading-3
KB OH Walk-2
Sand Bag Squat-7( Zercher -Women/Shoulder (each)- Men)
---------------------------------------
Thursday, November 14, 2013
WOD
Push Press-3(Even)
Front Squat-5(Odd)
EMOM-30min: Weight: Body Weight or More- Men / 75-80% BW Women
-------------------------------------
Front Squat-5(Odd)
EMOM-30min: Weight: Body Weight or More- Men / 75-80% BW Women
-------------------------------------
Wednesday, November 13, 2013
WOD
Body Weight Squats-40
Reverse TGU-2L/2R(BB or KB)
Wall Ball-30
Reverse TGU-2L/2R
Staggered Plyo Push Up-20(T)
Reverse TGU-2L/2R(SB)
AMRAP-20min:
--------------------------------------------
Reverse TGU-2L/2R(BB or KB)
Wall Ball-30
Reverse TGU-2L/2R
Staggered Plyo Push Up-20(T)
Reverse TGU-2L/2R(SB)
AMRAP-20min:
--------------------------------------------
WOD
Tuesday:
2-Position Clean-15Min for a 1RM:
--------------------------------------------
Muscle Up-3(Bar or Ring)
Burpee-6
Swing(A)-9(70-53#M/44#-35#W)
AMRAP-15min:
--------------------------
2-Position Clean-15Min for a 1RM:
--------------------------------------------
Muscle Up-3(Bar or Ring)
Burpee-6
Swing(A)-9(70-53#M/44#-35#W)
AMRAP-15min:
--------------------------
Monday, November 11, 2013
WOD
Partner Relay-2 Miles-(8 Laps Each Person)-20min Time Cap:
----------------------------------------------------------------------------
WOD:
Burpee-20
Ring Dips-12
OH-Walking Lunges-60ft(45# Plate-M/W)
AMRAP-18min:
---------------------------------------------------------
----------------------------------------------------------------------------
WOD:
Burpee-20
Ring Dips-12
OH-Walking Lunges-60ft(45# Plate-M/W)
AMRAP-18min:
---------------------------------------------------------
Sunday, November 10, 2013
WOD
Saturday:
"The Chief"
Power Cleans-3(135#/95#)
Push Ups-6
Body Weight Squats-9
3min AMRAP(1min Rest)
x5 Rounds:
--------------------------------------------
Friday:
Dead Lifts:
--------------------------------------------
SWOD:
Sled Push(100ft)
Keg Carry/Bear Crawl/Keg Carry(AHAP)
Ring Push Ups-Max Reps
x5 Rounds NFT:
-------------------------------
"The Chief"
Power Cleans-3(135#/95#)
Push Ups-6
Body Weight Squats-9
3min AMRAP(1min Rest)
x5 Rounds:
--------------------------------------------
Friday:
Dead Lifts:
--------------------------------------------
SWOD:
Sled Push(100ft)
Keg Carry/Bear Crawl/Keg Carry(AHAP)
Ring Push Ups-Max Reps
x5 Rounds NFT:
-------------------------------
Thursday, November 7, 2013
WOD
Snatch(Power or Full)-2Reps(@70-80% of your 1RM)
EMOM-5min, Then immediately at the 5min mark start the following;
Snatch-1Rep; 2min AMRAP(same weight as above)
---------------------------------------
4min Break(Add Weight) For:
---------------------------------------
Power Clean/Push Press-2+2
EMOM 12min:
----------------------------------------
Finish:
Burpee-7
KB Snatch 5,4,3 Reps Each Arm(Bell does NOT touch the ground)
AMRAP-8min:
------------------------------------------
EMOM-5min, Then immediately at the 5min mark start the following;
Snatch-1Rep; 2min AMRAP(same weight as above)
---------------------------------------
4min Break(Add Weight) For:
---------------------------------------
Power Clean/Push Press-2+2
EMOM 12min:
----------------------------------------
Finish:
Burpee-7
KB Snatch 5,4,3 Reps Each Arm(Bell does NOT touch the ground)
AMRAP-8min:
------------------------------------------
Wednesday, November 6, 2013
WOD
200M Run
Burpee-5
Wall Ball-10(20#/14#-10ft Target All)
Ab Crusher-15(35#M/25#W)
AMRAP-25min:
----------------------------------------------------
Burpee-5
Wall Ball-10(20#/14#-10ft Target All)
Ab Crusher-15(35#M/25#W)
AMRAP-25min:
----------------------------------------------------
Tuesday, November 5, 2013
WOD
Skill Work: Muscle Up
-----------------------------
WOD:
Muscle Up-8(Bar or Ring)
OHS-16(95-135#M/65-95#W)
AMRAP-15min:
-----------------------------------
-----------------------------
WOD:
Muscle Up-8(Bar or Ring)
OHS-16(95-135#M/65-95#W)
AMRAP-15min:
-----------------------------------
Monday, November 4, 2013
WOD
Barbell Front Rack Lunges(T)(135#M/95#W)
Plyo Up and Over Push Ups(T)
Strict Pull Ups
20, 30, & 40 Reps Of Each: For Time: 35min Time Cap.
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Plyo Up and Over Push Ups(T)
Strict Pull Ups
20, 30, & 40 Reps Of Each: For Time: 35min Time Cap.
------------------------------------------------
Sunday, November 3, 2013
Weightlifting Meet-2013
CrossFit Seguin Lifters at the Tookie Invitational Weightlifting Meet-Austin, TX
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Saturday, November 2, 2013
WOD
Burpee Box Jump Over-10(24"M/20"W)
Push Press-10(115#M/75#W)
T2B-10
AMRAP-18min:
--------------------------------------------
Push Press-10(115#M/75#W)
T2B-10
AMRAP-18min:
--------------------------------------------
Friday, November 1, 2013
WOD
Back Squat-(80% of 1RM)
1x5Reps then the following Number Sequence:
3,4,5,5,4,3 Reps:
-------------------------------------
SWOD:
Stones-1,2,3,4,...continue by 1's, Ladder each Round(AHAP)
Farmers Walk(AHAP)
Cash Out Every 2 Rounds with: Sled Push.
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1x5Reps then the following Number Sequence:
3,4,5,5,4,3 Reps:
-------------------------------------
SWOD:
Stones-1,2,3,4,...continue by 1's, Ladder each Round(AHAP)
Farmers Walk(AHAP)
Cash Out Every 2 Rounds with: Sled Push.
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