Burpees-8
Thrusters-Max Reps(95#M/65#W)
Rest
EMOM-24min:
------------------------
Monday, December 30, 2013
Sunday, December 29, 2013
New Years Week Schedule
New Years Week Schedule:
Monday: 5:30am/9am/5pm/6pm/7pm
Tuesday(New Years Eve): 9am Class Only
Wednesday-Closed All Day
Thursday-Closed All Day
Friday: 5:30am/9am/5pm
Saturday: 10am
------------------------------------------------
Monday: 5:30am/9am/5pm/6pm/7pm
Tuesday(New Years Eve): 9am Class Only
Wednesday-Closed All Day
Thursday-Closed All Day
Friday: 5:30am/9am/5pm
Saturday: 10am
------------------------------------------------
Friday, December 27, 2013
WOD
Snatch High Pulls- 3x5reps
x3 Rounds(Add Weight Each Round) then;
Front Squat-8 @80%-90% of Clean & Jerk 1RM
x5 Rounds:
--------------------------------------------
SWOD:
Barbell Floor Press-SM(7-10rep Range)
Partner Assist Pull Ups-SM
x5 Rounds
-----------------------------------------------
x3 Rounds(Add Weight Each Round) then;
Front Squat-8 @80%-90% of Clean & Jerk 1RM
x5 Rounds:
--------------------------------------------
SWOD:
Barbell Floor Press-SM(7-10rep Range)
Partner Assist Pull Ups-SM
x5 Rounds
-----------------------------------------------
Wednesday, December 25, 2013
Tuesday, December 24, 2013
WOD
Hang Squat Snatch-20(95#M/65#W)
Double Unders-50
Thrusters-30
Double Unders-50
Toe 2 Bar-40
Lateral Burpees-30
Barbell Step Ups-40(T)
Double Unders-50
Kettlebell Snatches-30(15L/15R)(53#M/35#W)
Double Unders-50
Bar Muscle Ups-20
For Time:
----------------------------------------------------
WOD is a variation of an Outlaw Open WOD.
Double Unders-50
Thrusters-30
Double Unders-50
Toe 2 Bar-40
Lateral Burpees-30
Barbell Step Ups-40(T)
Double Unders-50
Kettlebell Snatches-30(15L/15R)(53#M/35#W)
Double Unders-50
Bar Muscle Ups-20
For Time:
----------------------------------------------------
WOD is a variation of an Outlaw Open WOD.
Monday, December 23, 2013
WOD
Sprints 5x5
----------------------
Staggered Plyo Push ups-20(T)
Suit Case Reverse Lunges-20(T)(70#/53#M/44#-35#W)
AMRAP-18min:
---------------------------
Supine Ring Rows-SM
Band Pull Aparts-15
x3 Rounds: NFT
--------------------------------
**This Weeks Schedule**
Monday-5:30am/9am/5pm/6pm.7pm
Tuesday-9am Only
Wednesday -Closed
Thursday –Closed
Friday-5:30am/9am/5pm
Saturday-10am
----------------------
Staggered Plyo Push ups-20(T)
Suit Case Reverse Lunges-20(T)(70#/53#M/44#-35#W)
AMRAP-18min:
---------------------------
Supine Ring Rows-SM
Band Pull Aparts-15
x3 Rounds: NFT
--------------------------------
**This Weeks Schedule**
Monday-5:30am/9am/5pm/6pm.7pm
Tuesday-9am Only
Wednesday -Closed
Thursday –Closed
Friday-5:30am/9am/5pm
Saturday-10am
Christmas 2013
CrossFit Seguin Christmas Party 2013!
-----------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
Saturday, December 21, 2013
WOD
2KB Snatch-6(53#M/35#W)
200M Run
2KB Step Up-12(T)
200M Run
Push Ups-24
200M Run
AMRAP 25min: Then;
-------------------------------
Cash Out:
Stone Over Shoulder-8 Total Reps:( 215#-75#)
------------------------------------
Reminder: Christmas Party tonight at the Guadalupe Grill House! 6pm to close!
200M Run
2KB Step Up-12(T)
200M Run
Push Ups-24
200M Run
AMRAP 25min: Then;
-------------------------------
Cash Out:
Stone Over Shoulder-8 Total Reps:( 215#-75#)
------------------------------------
Reminder: Christmas Party tonight at the Guadalupe Grill House! 6pm to close!
Friday, December 20, 2013
WOD
Snatch Complex:
Snatch Grip DL/Snatch Pull/Snatch-1+1+1 x2x3
Snatch/Hang Snatch-1+1 x2x5
--------------------------------------
Dead Lift-5 @80-85%
KB/DB Floor Press-SM-2
Strict Pull Ups-SM
x4 Rounds: NFT
-----------------------------------------
Next Weeks Schedule:
Monday-Normal Classes
Tuesday-9am Only
Wednesday -Closed
Thursday –Closed
Friday-Normal Classes
Saturday-Normal Class
Snatch Grip DL/Snatch Pull/Snatch-1+1+1 x2x3
Snatch/Hang Snatch-1+1 x2x5
--------------------------------------
Dead Lift-5 @80-85%
KB/DB Floor Press-SM-2
Strict Pull Ups-SM
x4 Rounds: NFT
-----------------------------------------
Next Weeks Schedule:
Monday-Normal Classes
Tuesday-9am Only
Wednesday -Closed
Thursday –Closed
Friday-Normal Classes
Saturday-Normal Class
Thursday, December 19, 2013
WOD
Hang Clean-3(Even)
Split Jerk-3(Odd)
EMOM-6min: Then; Add Weight For:
-----------------------------------------------
Hang Clean-2(Even)
Split Jerk-2(Odd)
EMOM-4min: Then; Add Weight For:
-----------------------------------------------
Hang Clean & Jerk-1
EMOM-6min: Add Weight During, Post Final Weight.
-------------------------------------------------
WOD:
Burpees-Following Number Sequence: 3,6,9,12,15,18...by 3's
200M Sprint
AMRAP-8min:
---------------------------------------------------
Split Jerk-3(Odd)
EMOM-6min: Then; Add Weight For:
-----------------------------------------------
Hang Clean-2(Even)
Split Jerk-2(Odd)
EMOM-4min: Then; Add Weight For:
-----------------------------------------------
Hang Clean & Jerk-1
EMOM-6min: Add Weight During, Post Final Weight.
-------------------------------------------------
WOD:
Burpees-Following Number Sequence: 3,6,9,12,15,18...by 3's
200M Sprint
AMRAP-8min:
---------------------------------------------------
Wednesday, December 18, 2013
WOD
Hindu Squats-30
KB/DB Snatch-30(15L/15R)
Hindu Push Ups-30
AMRAP-30min:
-----------------------------------------
KB/DB Snatch-30(15L/15R)
Hindu Push Ups-30
AMRAP-30min:
-----------------------------------------
Tuesday, December 17, 2013
WOD
Power Clean-3(135# Plus Men/95# Plus Women)
Thrusters-5
Push Ups-20
AMRAP-15min:
------------------------------
Pull Up Olympics 1-5reps
Finish: Max Pull Ups-1 Round
----------------------------------------------------
Thrusters-5
Push Ups-20
AMRAP-15min:
------------------------------
Pull Up Olympics 1-5reps
Finish: Max Pull Ups-1 Round
----------------------------------------------------
Monday, December 16, 2013
WOD
Partner Leg Levers-45sec x3 Rounds Each
Mountain Climbers-30on/20 off x3 Rounds
x2 Rounds:
-----------------------------------------------------
Hang Power Clean-8(95#M/65#W)
Racked Forward Lunge-8(T)
Lateral Burpee-8
AMRAP-18min:
-----------------------------------------------------
Mountain Climbers-30on/20 off x3 Rounds
x2 Rounds:
-----------------------------------------------------
Hang Power Clean-8(95#M/65#W)
Racked Forward Lunge-8(T)
Lateral Burpee-8
AMRAP-18min:
-----------------------------------------------------
Friday, December 13, 2013
WOD
Back Squats: 6x6 @75-80%(1RM)
------------------------------------------
SWOD:
Keg Shouldering-2L/2R
Sand Bag Get Up-3L/3R
Sled Push-2
AMRAP-25min:
-------------------------------------------
REMINDER: No Class this Saturday. Olympic Lifting Seminar going down at CrossFit Seguin.
------------------------------------------
SWOD:
Keg Shouldering-2L/2R
Sand Bag Get Up-3L/3R
Sled Push-2
AMRAP-25min:
-------------------------------------------
REMINDER: No Class this Saturday. Olympic Lifting Seminar going down at CrossFit Seguin.
Thursday, December 12, 2013
WOD
Partner Assist Leg Levers-45sec each
x3Rounds:
----------------------------------------
Sprints-5
x5Rounds
----------------------------------------
Box Jump-9
Push Up-7
KB/DB Snatch-5,4,3 Reps Each Arm
AMRAP-12min:
----------------------------------------
REMINDER: No Class this Saturday. Olympic Lifting Seminar going down at CrossFit Seguin.
x3Rounds:
----------------------------------------
Sprints-5
x5Rounds
----------------------------------------
Box Jump-9
Push Up-7
KB/DB Snatch-5,4,3 Reps Each Arm
AMRAP-12min:
----------------------------------------
REMINDER: No Class this Saturday. Olympic Lifting Seminar going down at CrossFit Seguin.
Wednesday, December 11, 2013
WOD
Hang Power Clean-5(155#M/105#W)
Front Squat-7(155#M/105#W)
Bar Facing Burpee-9
AMRAP-15min:
-----------------------
Finish:
DB/KB Floor Press-3x Sub Max Reps
Supine Ring Rows-3x Sub Max Reps
x3 Rounds: NFT(Not For Time:)
------------------------------------------
REMINDER: No Class this Saturday. Olympic Lifting Seminar going down at CrossFit Seguin.
Front Squat-7(155#M/105#W)
Bar Facing Burpee-9
AMRAP-15min:
-----------------------
Finish:
DB/KB Floor Press-3x Sub Max Reps
Supine Ring Rows-3x Sub Max Reps
x3 Rounds: NFT(Not For Time:)
------------------------------------------
REMINDER: No Class this Saturday. Olympic Lifting Seminar going down at CrossFit Seguin.
Tuesday, December 10, 2013
WOD
Power Snatch-3(135# Plus-M/95# Plus-W)
Box Jump Over-5
Double Under-20
AMRAP-18min:
--------------------------------------
REMINDER: No Class this Saturday. Olympic Lifting Seminar going down at CrossFit Seguin.
Box Jump Over-5
Double Under-20
AMRAP-18min:
--------------------------------------
REMINDER: No Class this Saturday. Olympic Lifting Seminar going down at CrossFit Seguin.
Monday, December 9, 2013
WOD
Hand Release Push Ups-30
Thrusters-21(95#M/65#W)
x3 Rounds; Then:
Wall Ball-30(24#M/14#W-10ft All)
Burpee-21
x3 Rounds:
30min Time Cap:
---------------------------------------------------
REMINDER: No Class this Saturday. Olympic Lifting Seminar going down at CrossFit Seguin.
Thrusters-21(95#M/65#W)
x3 Rounds; Then:
Wall Ball-30(24#M/14#W-10ft All)
Burpee-21
x3 Rounds:
30min Time Cap:
---------------------------------------------------
REMINDER: No Class this Saturday. Olympic Lifting Seminar going down at CrossFit Seguin.
Saturday, December 7, 2013
Friday, December 6, 2013
WOD
Barbell Complex Warm Up:
Snatch/Snatch Balance/OHS
Then;
Snatch; Work up to a 1RM
----------------------------------
Yoke Carry(D)
Keg Press
Renegade Rows
AMRAP-25min:
---------------------------
***REMINDER: Saturday Class has been moved to 9am. This Saturday ONLY. Gymnastics Seminar starts at 10am.
Snatch/Snatch Balance/OHS
Then;
Snatch; Work up to a 1RM
----------------------------------
Yoke Carry(D)
Keg Press
Renegade Rows
AMRAP-25min:
---------------------------
***REMINDER: Saturday Class has been moved to 9am. This Saturday ONLY. Gymnastics Seminar starts at 10am.
Thursday, December 5, 2013
WOD
Split Jerk(From Rack)-2RM
15min:
-------------------------------------
Snatch 5L/5R(70#-53#M/44#-35#W)
Burpee-10
Thruster-5L/5R
Burpee-10
OH Squat-5L/5R
Burpee-10
15min AMRAP:
---------------------------
15min:
-------------------------------------
Snatch 5L/5R(70#-53#M/44#-35#W)
Burpee-10
Thruster-5L/5R
Burpee-10
OH Squat-5L/5R
Burpee-10
15min AMRAP:
---------------------------
Wednesday, December 4, 2013
WOD
Stone to Shoulder-4(T)
Farmers Walk-2x 100ft
Bar/Ring Muscle Up-8
AMRAP-25min:
---------------------------------------
**Reminder: Saturday Class has been moved to 9am. This Saturday ONLY. Gymnastics Seminar at 10am.
Farmers Walk-2x 100ft
Bar/Ring Muscle Up-8
AMRAP-25min:
---------------------------------------
**Reminder: Saturday Class has been moved to 9am. This Saturday ONLY. Gymnastics Seminar at 10am.
Tuesday, December 3, 2013
WOD
HSPU-5
Hang Squat Clean-3 @Body Weight or Body Weight Plus
AMRAP-20min:
---------------------------------------------
Hang Squat Clean-3 @Body Weight or Body Weight Plus
AMRAP-20min:
---------------------------------------------
Monday, December 2, 2013
WOD
Sled Sprint(Empty)
Hang Clean & Press-10(135#M/95#W)
T2B-12
x5 Rounds: NFT
-------------------------------------------------
Hang Clean & Press-10(135#M/95#W)
T2B-12
x5 Rounds: NFT
-------------------------------------------------
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