WOD

Bench Press-SM @75%-80%
1Arm DB Rows-12L/12R-UB-AHAP
Ab Crushers-15 UB

x8 Rounds: 1min-2min Rest between Rounds
------------------------------------------------------
This weeks schedule:

Wednesday: Open Gym: 4pm-6pm
Thursday: Closed
Friday: 5:30am
Saturday: Closed

How to Not Die While Benching

WOD + Schedule Update

Indoor Shuttle Sprints 5X5
---------------------------------
Front Squat-10(165#-M/125#-W)
Double Under-50
C2B Pull Ups-15

AMRAP-18min:
-------------------------------------
This weeks Class Schedule:
Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-5:30am, 9am, Open Gym: 4pm-6pm
Thursday-Closed
Friday-5:30am Class Only
Saturday-Closed

Determination

WOD + Schedule Update

Power Snatch-2 @AHAP

EMOM-10min Then;

4min to find a Heavy Single:
----------------------------------
Burpee-15
Wall Ball-20

AMRAP-10min:
----------------------------------
This weeks Class Schedule:
Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-5:30am, 9am, Open Gym: 4pm-6pm
Thursday-Closed
Friday-5:30am Class Only
Saturday-Closed

Quick Tips for a Bigger Bench-Mak Bell

-------------------------------------------------------

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

Schedule for Dec. 29th - Jan. 3rd

This weeks Class Schedule:

Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-5:30am, 9am, Open Gym: 4pm-6pm
Thursday-Closed
Friday-5:30am Class Only
Saturday-Closed
-------------------------------------------------------

Updated Schedule for Week of Dec. 24th -thru- Dec 27th

Updated Schedule for this week:

Wednesday: 5:30am, 9am, & Open Gym 4pm-6pm.
Thursday Closed.
Friday: 5:30am & 8am Class.
Saturday: Closed.**
------------------------------------------------------------

WOD

Back Squat: 80% x 6 Reps(6 Sets)
------------------------------------------
Front Racked Lunges(115#-135#-M/85#-95#-W)
Up and Over Plyo Push Ups
L-sit Chin Ups

30-20-10 Reps Of Each: NFT
------------------------------------------
**This weeks schedule:
Tuesday Normal Classes.
Wednesday: 5:30am, 9am, & Open Gym 4pm-6pm.
Thursday Closed.
Friday: 5:30am & 8am Class.
Saturday: Closed.**

Chinese Female Lifter: 120kg/264# Snatch Pull!

WOD

12min: To Find a 1RM on Hang Squat Clean
-------------------------------------------------------
Hang Squat Clean-1 @ 80% of 1RM

Every 30sec for 5min:
-------------------------------------------------------
Swings(A)-21(70#-M/53#-W)
Goblet Squat-15(70#-M/53#-W)
C2B Pull Up-9

AMRAP-10min:
------------------------------------------------------
**This weeks schedule: Monday-Tuesday Normal Classes. Wednesday: 5:30am, 9am, & Open Gym 4pm-6pm. Thursday Closed. Friday: 5:30am & 8am Class. Saturday: Closed.**

Stretching after a workout by Russian Olympic Athlete: Nadi Evstyuhkhina

-----------------------------------------------------------------

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX

crossfitseguin@gmail.com

WOD

Saturday:

1,600M Run
Deadlifts-Max Reps with remaining Time: 225#-M/155#-W

10min; then with no break,

800M Run
Power Clean-Max Reps with remaining Time: 135#-M/95#-W

6min: then with no break,

400M Run
Front Squats-Max Reps with remaining Time: 135#-M/95#-W

4min:

Sore is total Reps completed:
---------------------------------------------------------
This weeks schedule: Monday-Tuesday Normal Classes. Wednesday: 5:30am, 9am, & Open Gym 4pm-6pm. Thursday Closed. Friday: 5:30am & 8am Class. Saturday: Closed.

WOD

Weightlifting Program Posted in the Red Room:
-----------------------------------------------------------
Bench Press-Sub Max Reps
Deadlift(Fat Bar)-7
Weighted Pull Up/Muscle Up-9

x5 Rounds NFT:
-----------------------------------------------------------
Finish: DB Alt Hammer Curls-Max Reps x4 Sets
-----------------------------------------------------------
**Christmas Party this Saturday! 7:30pm-Close at the Guadalupe Grill House in Seguin!

Love to Lift!

----------------------------------------------------

Friday Open Gym: 4pm-8pm; Lifting and SWOD posted on the board!

Crossfitseguin@gmail.com

WOD

Clean + Front Squat(1+1) @90% of Clean 1RM

Every 90sec x 8 rounds:
-----------------------------------------------------------
Thrusters-Max Reps(115#-M/85#-W)
Burpee Pull Up-8

AMRAP-10min: Score is total Thrusters:
------------------------------------------------------------

From FAT to JACKED!-Mark Bell

-----------------------------------------------------

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX

crossfitseguin@gmail.com

WOD

Push Press: 75%-80%x5(5)
----------------------------------
DB Bench Press-Sub Max
Weighted Chin Up-8-12reps
Evil Wheel-12

x7 Rounds NFT:
----------------------------------

500#x10 Back Squat!!

-----------------------------------------------------------------

FREE Trial Week of training at CrossFit Seguin!

Classes mornings and evenings, Monday thru Saturday plus Open Gym Times.

Olympic Weightlifting, Strongman, and Kettlebells programed in a group class setting.

Contact us: crossfitseguin@gmail.com

WOD

Back Squats: 85%x2reps(6sets)
--------------------------------------
2KB Thrusters-8(70#-53#-M/44#-35#-W)-Even min
Burpee Box Jump Overs-8(24"/20")-Odd min

EMOM-12min(E/O)
-------------------------------------
**Reminder: Christmas Party this Saturday!

12miles of HELL-12mile Ruck March/Run

-----------------------------------------------------------

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX

crossfitseguin@gmail.com

Contact us for a FREE trial week of classes!

WOD

Power Clean-1
Jerk-1
Squat Clean-1
Jerk-2

x5 Sets @80%of C&J 1RM: NFT
-----------------------------------------
DB Snatch(70#-M/50#-W)
C2B Pull Up

10min AMRAP: 2,4,6,8,10, Then Start back at 2 and ladder back up:
----------------------------------------- **Reminder: CrossFit Seguin Christmas Party this Saturday!

Masters Strongman World Championships-2014

--------------------------------------------------------------------

Strongman Training at CrossFit Seguin!

Group Classes Monday thru Saturday, mornings and evenings, plus Open Gym Times.

Instructors Certified in:

CrossFit, Kettlebells(RKC/SFG), Strongman, Olympic Weightlifting,

and Underground Strength Coach

-------------------------------------------

Contact us for a FREE Week of training: crossfitseguin@gmail.com

WOD

Weightlifting Program and Percentages Posted in the Red Room
-----------------------------------------------------------------------------
DB 1Arm Snatch-5L/5R @1/2 BW
Tire Flip-10 @ 3xBW
Target Burpees-12

x5 Rounds:
-----------------------------------------
Skill: Pull Up/Kipping/Muscle Up
-----------------------------------------

3 Position Clean

---------------------------------------------------------------

Olympic Lifting and SWOD every Friday at CrossFit Seguin!

Friday Open Gym Times: 8:30am-11am & 4pm-8pm

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

WOD

Back Squat-75%-80%x6reps(5sets)
-------------------------------------------
Wall Ball-12
SDLHP-12(95#-M/65#-W)
Racked Lunges-12(T)

AMRAP-10min:
------------------------------------------

Sam Briggs- 4 on 1:

-------------------------------------------------

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

WOD

Bench Press-Sub Max Reps @70-75% of 1RM
Halo-12CW/12CCW(25#-45#)
Supine Ring Rows-20

x5 Rounds NFT:
-------------------------------------------------------
Weighted Sit Up-60reps(25#-35#)

WOD

Double Under-30
Pistol-10(Alt-5/5)

EMOM-10min:
-------------------
3-5min Break
-------------------
Thruster(95#-M/65#-W)
T2B

3,6,9,12,15,18,12...Contine By 3's

AMRAP-8min:
----------------------
Finish: Skill

Rope Climb: 5 Singles
----------------------

CrossFit Motivation

------------------------------------------------------------------------

Classes Monday thru Saturday plus Open Gym Times: Instructors Certified in:

CrossFit, Kettlebells, Olympic Weightlifting, Strongman,

and Underground Strength Coach

Check out our Class Calendar and stop by for a FREE WEEK of training:

>>>TKC-CrossFit Seguin Schedule<<<

WOD

Hang Snatch

12min to find a 1RM:
--------------------------
Hang Snatch-1

Every 30sec for 5min @ 80% of 1RM above:
-------------------------------------------------------
Double Under-21
Swings(A)-15(53#-M/35#-W)
Burpees-9

AMRAP-10min:
--------------------------------------------------------

Weightlifting Motivation 2014 Highlights

----------------------------------------------------------------

Try a FREE week of training at CrossFit Seguin: Kettlebells, Strongman, Olympic Weightlifting and more. Twenty classes a week Monday thru Saturday plus Open Gym Times.

Visit us on Highway 46 in Seguin:

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

WOD

Saturday:

400M Timed Run:

Rest 2-3min

Max Unbroken Push Ups:

Rest 2-3min

Max Unbroken Pull Ups:

Rest 2-3min

Max Height Box Jump:
------------------------------
Front Squat(155#-M/125#-W)
HSPU
Pistol(Alt)

20-14-8 Resp of Each For Time:
--------------------------------

WOD

Weightlifting Program and Percentages Posted in the Red Room
------------------------------------------------------------------------------
Skill: Rope Clime Technique
------------------------------------
Stone Loading-5-AHAP
Sled Push-100ft(50/50)-AHAP
Burpee-Pull up/Muscle Up

x5 Rounds: NFT:
------------------------------------

Olympic Weightlifting

----------------------------------------------------------

Olympic Weightlifting Every Friday during Open Gym at CrossFit Seguin!

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX

crossfitseguin@gmail.com

WOD

Snatch Grip DL + Snatch 1+1: 2-2-1-1-1-1

15min:
----------------------------------------------------
Hang Power Clean-5(95#-M/65#-W-Barbell Complex)
Front Squat-5
Push Press-5
Thruster-5
Double Under-30

AMRAP-10min:
---------------------------------------------------

Snatch analysis:

--------------------------------------------------------

Classes Monday thru Saturday plus Open Gym times. Kettlebells, Olympic Weightlifting, Strongman training and more!

Try a FREE week of classes at CrossFit Seguin!

Contact Us: crossfitseguin@gmail.com or visit us on Hwy 46 in Seguin.

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX

WOD

Deadlift: Work up to a 1RM for the day.
-----------------------------------------------
DB Strict Shoulder Press-Sub Max
Barbell Curls-10
Ab Crusher-15

x5 Rounds: NFT;
-----------------------------------------------

Mikhail Koklyaev: "My F#ucking CrossFit!

------------------------------------------------------------

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

WOD

Weighted Pull Up-6(AHAP)
Back Extensions-8(Weighted or BW)

x5 Sets:
-----------------------------------------------
1min: Ring Dips-Max Reps
1min: 2KB Squats-Max Reps 88#-70#-M/53#-44#-W)
1min: Rest

EMOM-18min:
------------------------------------------------

Basic Kettlebell Work-Singles and Doubles

-----------------------------------------------------------------

TKC-CrossFit Seguin Instructors are Certified in:

Kettlebells(RKC/SFG), CrossFit, Strongman, Olympic Weightlifting, CrossFit Football

and Underground Strength Coach.

Try a FREE week of classes. Visit us on Hwy 46 N in Seguin.

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

WOD

Hang Squat Clean+ Squat Clean + Jerk(1+1+1)

EMOM-12min; AHAP
---------------------------------------------------------
Hang Power Clean-15(175#-M/115#-W)
Wall Ball-50
Deficit HSPU-20(6"-M/4"-W)

AMRAP-12min(Goal: 2 Rounds, RX)
----------------------------------------------------------
**Push For Pets is this Saturday at New Braunfels CrossFit

Lifting and Life

--------------------------------------------------------

TKC-CrossFit Seguin,

Morning and evening Classes, Monday thru Saturday plus Open Gym Times.

Try a FREE week of training and see what CrossFit Seguin  is all about! No contracts, No sign up fees, No B.S.!

Beginners Classes and Women's only classes available, contact us for details: crossfitseguin@gmail.com

CrossFit Seguin Class schedule and prices>> http://www.crossfitseguin.blogspot.com/p/calendar.html

WOD

Happy Thanksgiving!!

Team WOD:

Buy in: Team "Fran"

Thrusters(95#-M/65#-W)
Pull Ups

21-15-9 Reps of Each then;

Sled Push-100ft(50/50) Then;

C2B Pull Up-5
Burpee-7
Swing(A)-9
(Every 6 Rounds cash out with 1 Sled Push)

AMRAP-35min:

*Team "Fran": Partner 1 completes 21 Thrusters, then Partner 2 completes 21 Thrusters, then Partner 1completes 21 Pull ups followed by Partner 2....continue until each person completes 9 Thrusters and 9 Pull Ups. After completing "Fran" Partner 1 will Push the Sled 50ft, Partner 2 will Push the Sled 50ft back and begin the next part of the WOD.
With the remaining time on the cock AMRAP the following: C2B Pull Ups-5/Burpee-7/Swings(A)-9. Partner 1 completes a full round then Partner 2 will complete a full round while Partner 1 rests. Every 6 rounds cash out with 1 Sled Push, Partner 1 50ft/Partner 2 50ft back.
--------------------------------------------------------------------------------------

WOD + Thanksgiving Schedule

Warm Up Sets: Press(Split Jerk Stance) + Split Jerk 2+1: 2-2-1-1

Split Jerk(Rack): 2-2-1-1-1-1 Start first set at 70%-75% of Jerk 1RM
-----------------------------------------------------------------------------------
Bench Press-Sub Max @70-75% of 1RM
Weighted Pull Up or L-sit Pull Up-8-12reps
Ab Crusher-12

x5 Rounds: NFT
--------------------------------------------------
**Thanksgiving Week Schedule:

Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-Normal Class Schedule
Thursday-9am Class Only(Team WOD), Closed in the evening.
Friday-Closed
Saturday-Closed

539#(245kg)Jerk From Rack!

-------------------------------------------------------------

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

WOD + Thanksgiving Schedule

Curtis P(95#-115#-M/65#-85#-W)
T2B

12-9-6 Reps of Each then, Rest 1min; with the remaining time on the clock:

Shuttle Sprint-4(100ft)
Hang Power Clean-8
Staggered Plyo Push Up-18(Total)

AMRAP-22min:
--------------------------------------------
**Thanksgiving Week Schedule:

Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-Normal Class Schedule
Thursday-9am Class Only(Team WOD), Closed in the evening.
Friday-Closed
Saturday-Closed

Curtis P Demo

----------------------------------------------------------------------

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

WOD + Thanksgiving Schedule

Snatch-1

EMOM-15min: @70%-5min/@75%-5min/@80%-5min
--------------------------------------------------------------------
Squat Clean-1 @75% of C&J 1RM
Front Squat-2
Lateral Burpee-8

EMOM-10min:
--------------------------------------------------------------------
**Thanksgiving Week Schedule:

Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-Normal Class Schedule
Thursday-9am Class Only(Team WOD), Closed in the evening.
Friday-Closed
Saturday-Closed

Old School Russian Weightlifting Training Video

-----------------------------------------------

Strongman--Olympic Weightlifting--Kettlebells at CrossFit Seguin.

Try a week of FREE classes.

Membership discounts for Military, L.E., Veterans, Teachers and Students.

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

830-556-4180

----------------------------------------------------------------

Thanksgiving Week Schedule:

Thanksgiving Week Schedule:

Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-Normal Class Schedule
Thursday-9am Class Only(Team WOD), Closed in the evening.
Friday-Closed
Saturday-Closed
-----------------------------------------------------------------------------

WOD

Saturday:

Wall Ball
OHS(115#-135#-M/75#-95#-W)
Pull Up

21,18,15,12, & 9 Reps Each:
-----------------------------------
Friday:

2DB Renegade Rows-18(AHAP)
2KB Step Ups-16(2x53#-M/2x35#-W)
Sled Push-100ft(50/50)

x5 Rounds NFT:
-----------------------------------
Double Rope Climb-2
Keg Press-5

x3 Sets:
-----------------------------------

WOD

Snatch: 2-2-2-2-1-1 Start first set at 75% of 1RM
------------------------------------------------------------
Thruster-12(95#-M/65#-W)
Muscle Ups-6
DB/KB Snatch-5,4,3 Reps of Each(53#-M/35#-W)

AMRAP-12min:
-------------------------------------------

"I love the smell of chalk in the morning"

-----------------------------------------------------------------

Certified in:

Olympic Weight Lifting-Strongman-Kettlebells-CrossFit

Try a week free at CrossFit Seguin! Morning and Evening Classes available Monday thru Saturday!

Come visit us on Hwy 46!

Crossfitseguin@gmail.com

WOD

DB Bench Press-SM
Barbell Bent Row-12-Unbroken-AHAP

x5 Rounds: NFT;
-----------------------------------------------
Strict Shoulder Press-SM 95#-155#-M/65#-115#-W)
Chin Ups(Weighted/L-Sit/Odd Grip)-8-12reps

x3 Rounds: NFT:
------------------------------------------------

Shoulder Stretches

-------------------------------------------------------------

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

WOD

Back Squats: 5-5-4-4-2-2

Start First Set at 75% of 1RM.
---------------------------------------
Swings(A)-30(70#-53#-M/44#-35#-W)
Plyo Up and Over Push Ups-20
Burpee Box Jumps-10(30"/24")

AMRAP-12min:
----------------------------------------

Tatiana Kashirina: 5 World Records at the Weightlifting Worlds!

------------------------------------

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

WOD

Clean-1
Every 30sec for 5min: Add Weight During

1min Break: Then;

Clean-1
EMOM-5min: Add Weight During
------------------------------------------
Push Press-10(95#-135#-M/65#-95#-W)
Racked Lunges-10(5/5)

AMRAP-10min:
------------------------------------------

105kg Lifters at the Weightlifting Worlds, setting World Records!

------------------------------------------------------------

Olympic Weightlifting and Strong(wo)man Training every Friday at CrossFit Seguin!

Try a FREE week of Classes!

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX

crossfitseguin@gmail.com

WOD

Weightlifting Program Posted in the Red Room:
-----------------------------------------------------------
Farmers Walk x2
Stone to Shoulder-6-AHAP
DB Snatch-5,4,3 Reps Each Arm-AHAP

x5 Rounds:
------------------------------------------------------------
**Reminder: No Class this Saturday.

484#(220kg) Snatch From Blocks

---------------------------------------------------

SWOD and Olympic Weightlifting Every Friday during CrossFit Seguin's Open Gym:

8:30am-11am and 4pm-8pm

WOD

OHS-5(95#-135#-M/55#-95#-W)
Lateral Burpee-10
Snatch-5
Double Under-40

AMRAP-18min:
--------------------
**Reminder: No Class this Saturday: Join us at the Wurst Games at Alpha CrossFit in New Braunfels!

OHS Technique and Mobility

------------------------------------------------------

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX

crossfitseguin@gmail.com

WOD

Bench Press-Sub Max(5-8 Reps) @70-80% of 1RM
1 Arm DB Row-15L/15R-AHAP

x5 Rounds NFT:
-----------------------------------------
2KB Squats-10(88#-70#-M/53#-44#-W)
Ab Crusher-15

x3 Rounds NFT:
-----------------------------------------
**Schedule Reminder: No Class this Saturday. Join us at Alpha CrossFit!

Embrace The Grind!

-------------------------------------------------------------------------

CrossFit-Kettlebells-Strong(wo)man-Olympic Weight Lifting at CrossFit Seguin!

Come visit us on Highway 46 in Seguin! Try a FREE week of classes!

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX

Crossfitseguin@gmail.com

WOD

2 Rounds of Cindy
400M Run
4 Rounds of Cindy
400M Run
6 Rounds of Cindy
400M Run
8 Rounds of Cindy
400M Run
10 Rounds of Cindy
400M Run

AMRAP 25min: **30-40# Ruck Optional. "Cindy"=5 Pull Ups/10 Push Ups/15 Squats
-------------------------------------------------------
**Reminder: No Class this Saturday.

Happy Veterans Day!

Happy Veterans Day to all My Brothers and Sisters in Arms! -J. Gaitan

-------------------------------------------------------------

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

WOD

Snatch Grip Deadlift + Hang Snatch 1+1 @75%-85%

EMOM-10min:
-------------------------------------------------------------------
Double Under-30
Burpee-12

AMRAP-12min:
-------------------------------------------------------------------

Your Excuse is Invalid!!

Your Excuse is Invalid!!

-----------------------------------------------------------------

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

Crossfitseguin@gmail.com

WOD

Double Under-60
OHS-15(95#-115#-M/65#-75#-W)
Rope Climb-1

x5 Rounds Then;

Cash Out: 800M Run, For Time:
------------------------------------------------------------

Super Heavy "Grace"

-------------------------------------------

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX

crossfitseguin@gmail.com

WOD

Weightlifting Program Posted in the Red Room:
-----------------------------------------------------------
Stone to Shoulder-1min Max Reps-AHAP
2KB Squats-10(88#-70#-M/53#-44#-W)
Sled Push-140ft-AHAP

x5 Rounds NFT:
-------------------------------------------------------------

Flash Back Friday: Sexy Beasts of CrossFit Seguin

TKC-CrossFit Seguin:

Morning and evening classes, Monday thru Saturday. CrossFit, Strongman, Weightlifting, and Kettlebells. Come see what CrossFit Seguin is all about! Try a week of free classes!

Contact: crossfitseguin@gmail.com or 830-556-4180

WOD

Snatch + High Hang Snatch 1+1: 2-2-2reps, Start at 65% then;

Snatch: 1-1-1
-----------------------------------------------------
Muscle Up-6
Hang Clean and Push Jerk-Max Reps w/Remaining Time(155#-185#-M/115#-125#-W)

90sec Round/45 sec Break x7 Rounds:
------------------------------------------------------

Lydia Valentine: 253#(115kg) Snatch in Slow Motion

-----------------------------------------------------------------------

TKC-CrossFit Seguin

2331 Hwy 46N.

Seguin, TX 78155

crossfitseguin@gmail.com

WOD

Bench Press-Find a 1RM
-------------------------------
Ring Push Ups-Sub Max(10+ Reps)
2DB Renegade Rows-16(8L/8R-Alternating)-AHAP
Ab Crushers-15

x5 Rounds NFT:
-------------------------------

Camille takes on "Amanda" w/ Mens Weight

---------------------------------------------------------------

CrossFit/ Kettlebells/ Strongman/ Weightlifting and More at CrossFit Seguin!

Come see for yourself what everyone is talking about! Try a Free week at CrossFit Seguin!

Contact Us: 830-556-4180 or crossfitseguin@gmail.com

WOD

Back Squat: 5x5 @80%-85% of 1RM

20min to complete:
----------------------------------------------
Thrusters(95#-M/65#-W)
Pull Ups

10min AMRAP of the following sequence: 3,6,9,12,15,18,21....by 3's
-------------------------------------------------

Why You Can't Lose Weight:

-------------------------------------------------------------------------

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

WOD

Thruster + Split Jerk(1+2) @AHAP

EMOM 8min:
---------------------------------------------
Med Ball Clean-20
200M Run w/Med Ball
Pull Ups-15

AMRAP-12min:
---------------------------------------------

Monday Motivation!

----------------------------------------------------------

Interested in seeing what CrossFit Seguin is all about? We offer 22 Classes a week, No Contracts, No sign Up Fees, No B.S....Just hard training!

 Try a Free week of classes anytime!

Contact us: crossfitseguin@gmail.com or 830-556-4180

Stop by and check out a class:

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

WOD

Weightlifting Program and percentages Posted in the Red Room.
------------------------------------------------------------------------------
"Linda" aka: "3 Bars of Death"

Deadlift-1.5x Bodyweight
Bench- Bodyweight
Clean- 3/4 Bodyweight

10,9,8,7,6,5,4,3,2,1 Reps of each For Time:
-----------------------------------------------------

"Linda"

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

Contact Us for a Free Week of Classes!

crossfitseguin@gmail.com

WOD

Back Squat: 4-4-3-3-2-2

18min to complete: Start first set at 75% of BSQ 1 RM
-------------------------------------------------------------------
Power Clean(95#-155#M/75#-95#-W)
C2B Pull Up
BB Front Racked Step Up

8,7,6,5,4,3,2,1 Reps of Each: 12min Time Cap
--------------------------------------------------------
**Schedule Reminder: Friday Evening Open Gym Hours: 3pm-7pm. CLOSED on Saturday.

Lu Xiaojun Squatting

------------------------------------------------------------------

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

830-556-4180

WOD

Bench Press-Sub Max(5-8Reps)

x6 Sets:
-----------------------------------------
Barbell Strict Shoulder Press-SM (8-12reps)
Weighted Pull Ups-8-10reps

x5 Rounds NFT:
------------------------------------------

Bench Press-How To:

---------------------------------------------------------------------

CrossFit-Kettlebells-Strongman-Olympic Weightlifting at CrossFit Seguin

Join us for a Free Week of training!

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

830-556-4180/ crossfitseguin@gmail.com

WOD

Clean and Jerk

EMOM: 8min Start at 70%-75% of 1RM, Add weight during.
--------------------------------------------------
Wall Ball-45
Double Under-35
Pull Ups-25
C2G Push Up-15
1000M Run

AFAP: For Time:
----------------------
*Schedule Change for Halloween weekend
Friday: Evening Open Gym: 3pm-7pm
Saturday: No Class

Oly Analysis-Clean & Jerk

Interested in seeing what CrossFit Seguin is all about? Visit us anytime and try a week of classes for free! Call or Text 830-556-4180 if you have any questions.

WOD

Hang Power Snatch + Power Snatch+ Snatch 1+1+1

10min EMOM: @70-75% of 1RM
--------------------------------------------
200M Run
Hang Power Clean-6(135#-M/95#-W)
Box Jump-9(30"-24"-M/24"-20"-W)

AMRAP-10min:
---------------------------------------------

Strong Is Sexy!!!

WOD

Clean & Jerk-15(135#-M/95#-W)
Snatch-15(135#-M/85#-W)

7min Time Cap:
--------------------
3min Break:
--------------------
800M Run
Burpees-30
Hang Clean-30(185#-M/125#-W)
Back Rack Lunges-30(185#-M/125#-W)

15min Time Cap: Score is total reps completed from both WODs.
----------------------------------------------------

Meanwhile in Russia: 19yr Old 500# C&J!!

Weightlifting/SWOD

Weightlifting Program and Percentages Posted in the Red Room.
-------------------------------------------------------------------------------
Stone Loading-4(AHAP @48")
Sand Bag Get Up-5L/5R
Hammer Strikes-15L/15R

x4 Rounds:
----------------------------------

Strongwoman 262# Stone Load

WOD

2min Round Of:

Power Clean-4(115#-135#-M/75#-95#-W)
Shoulder 2 Overhead-8
Racked Lunges-12(T)
Burpees-Max Reps With Remaining Time

90sec Break; x6 Rounds: Score is total Burpees.
----------------------------------------------------------

20,000 Calorie Strongman Diet!!

WOD

Sumo Dead Lift-5 @70%-80% of 1RM
Evil Wheel-15-20reps

x5 Rounds: NFT
------------------------------------
DB Bench-Sub Max(5-10reps)
Weighted Chin Up-8

x4 Sets:
-------------------------------------

CF Seguin: Snatch Work

WOD

Snatch: 3-3-2-2-2-1

18min to Complete: Start first set at 65%-70% of 1RM, ladder up each set.
-------------------------------------------------------------------------------------------
11.4(Modified)

Lateral Burpees-60
OHS-30(120#-M/90#-W)
Muscle Ups-10

AMRAP-12min:
--------------------------------

SWODing at CrossFit Seguin

WOD

Clean + *Hang Clean(1+1) @80-87% of 1RM

EMOM-10min: *Above Knee
-------------------------------------------------------
Thruster-10(95#-M/65#-W)
Double Under-20

AMRAP-10min:
-------------------------------------------------------

Reno Highlights + Killer Beats!

WOD

"Carse"

**Buy in Each Round with: 50M Bear Crawl

Squat Clean-95#/65#
Double Unders
Deadlift-185#/125#
Box Jumps-24"/20"

21, 18, 15, 12, 9, 6, 3 Reps of Each For Time:
---------------------------------------------------
U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

Cal Strength: Big Lifts

Weightlifting/SWOD

Snatch Pull + Snatch (1+1) 65%x1(3) 70%x1(3)
Snatch 75%x1, 80%x1, 85%x1, 90%x1
Power Clean + Push Press(2+2) 50%x1, 55%x1, 60%x1(3), 65%x1(3) 70%x1
Back Squat-75%x5(2), 80%x3(4), 85%x2
-----------------------------------------------------
DB Power Snatch-5,4,3 Reps Each Arm @1/2 Bodyweight
Sled Push(200#+W/300#+M)
Tire Flip-10(3x BW)

x4 Rounds:
------------------------------------------------------
Double Rope Climb x2
200M Run

x3 Rounds:
------------------------------------------------------

How to: Tire Flip

WOD

Skill Work: Muscle Ups(Homie!)
-----------------------------------------
Buy in: 800M Run
then;
Muscle Ups-4(Bar or Ring)
Burpees-8
Front Racked Lunges-12(6/6-Alt: 95#-135#-M/65#-95#-W)

AMRAP-22min:
-----------------------------------------

5 Bullsh*t Myths about Getting Abs

WOD

Push Press(Rack)-6 @3/4 BW/BW/or BW+
1 Arm DB Row-15L/15R-AHAP(Straps allowed )

x5 Rounds NFT:
-------------------------------------------------------------
Ring Dips-10-12reps
Windshield Wipers-12(T)

x3 Sets NFT:
----------------------------------

How To: Windshield Wipers

WOD

Clean and Jerk: 3-3-2-2-2 Reps

18min to complete: First set starts at 65%, ladder up in weight each set.
--------------------------------------------------------------------------------------
Lateral Burpees-4
Power Clean-8(135-155#-M/95#-115#-W)
Wall Ball-12(20#/14#-10ft)

AMRAP-15min:
-----------------------------------------------------

Klokov Interview

WOD

Snatch

15min: Wok up to a 1RM
---------------------------------
Death By....

Hang Squat Clean Thruster
Bodyweight Squat

12min EMOM: 1:2, 2:4, 3:6, 4:8, 5:10, 6:12, 7:14, 8:16, 9:18, 10:20, 11:22, 12:24
---------------------------------------------------------------------------------------------------
First minute, perform 1 Hang Squat Clean to Thruster and 2 Bodyweight Squats, Second minute perform 2 Hang Squat Clean to Thruster and 4 Bodyweight Squats. Continue using the above number sequence Every Minute on the Minute for 12 minutes or until you Tap Out.

Press Medley-2014 Strongman Nationals

Weightlifting/SWOD

Snatch: 65%x2(3), 70%x2(3), 75%x2(3), 80%x1(3)
Jerk(Rack) 70%x3(3), 75%x3(4), 80%x2(5)
Front Squat: 75%x4(2), 80%x 2(3), 90%x2(3)
---------------------------------------------------------
Keg Clean & Press- 1min Max Reps
Farmers Walk-AHAP(60ft/60ft)
Yoke-AHAP(60ft/60ft)

x5 Rounds NFT:
---------------------------------------------------------

Ladies in Action on the Press Medley-NAS Nationals

WOD

Warm Up: Warm up to 75%-80% of Deadlift 1RM
-------------------------------------------------------------
DB/KB Floor Press-Sub Max(5-10reps)
Deadlift-7(T&G-Unbroken)
Weighted Pull Up-9

x5 Rounds NFT:
----------------------------------
Finish: 1000M Run
----------------------------------

The North American Strongman National Championships

WOD

Squat Clean and Jerk-Max Reps(165#-205#-M/115#-135#-W)

5min:
-----------------------------------------
3min Break
-----------------------------------------
Hang Power Clean-3(135#-165#-M/95#-115#-W)
C2G Push Up-6

AMRAP-7min
-----------------------------------------
4min Break
-----------------------------------------
Front Squat-10(135#-165#-M/95#-115#-W)
Burpee-10

AMRAP-9min:
-----------------------------------------

NAS Nationals-Car Deadlift Event

WOD

Heavy DB/KB Snatch Test(70-90#-M/40-60#-W)

3min Max Reps Alternating 1L/1R Bell must Touch the Ground
------------------------------------------
200M Run
HSPU-8
Pull Up-8
Double Under-40

AMRAP-20min:
------------------------------------------

Kevin Becker-Strongman Nationals-2014

WOD

For Time

30 Bear Complex - (135/95#)

Power Clean
Front Squat
Push Press
Back Squat
Push Press ( from the back)

If you drop the bar do 1 Round of:

3 Burpees
6 Pull Ups
9 Wall Balls

WOD

Minute 1: Wall Ball-12
Minute 2: Burpees-Max Reps
Minute 3: Rest

EMOM 24min: Score is Total Number of Burpees:
-------------------------------------------------------------

Strongman Highlights

WOD

Barbell Floor Press-10 @70-80% of 3RM, From Last Week.
1 Arm DB Rows-15L/15R-Unbroken-Straps-AHAP

x5 Rounds: NFT:
---------------------
Ab Crushers-30(25#-M/20#-W)
Shuttle Sprints-5(100ft: 50/50)

x4 Rounds:
--------------------

Wade: Muscle Ups!

WOD

Buy in:

"Amanda"

Muscle Up
Squat Snatch(135#-M/95#-W)

9, 7, & 5 Reps of Each For Time, then; 1min Rest, Set Up for:

Front Squat-8(135#-M/95#-W)
Ring Push Up-12

AMRAP-25min: (25min Time Clock starts with "Amanda", with the remaining time after completing "Amanda" and the 1min Rest, AMRAP the second part till the time is up.
----------------------------------------------------------------------------------------

"Amanda" -WOD Demo

WOD

Squat Clean+ Hang Squat Clean+ Jerk: 1+1+1

EMOM-10min AHAP
---------------------------
200M Run
Squats-30
Push Press-20(115#-M/75#-W)

AMRAP-10min:
----------------------------

Alvino: Strongman Nationals Prep

WOD

Power Snatch-5(95#-M/65#-W)
C2B Pull Up-7

AMRAP-10min:
---------------------
5min Break
---------------------
Hang Power Clean-5(135#-M/95#-W)
HSPU-7

AMRAP-10min:
----------------------

CrossFit People are CRAZY!!

WOD

Snatch Balance(Rack) 65%x3(2), 70%x1(3), Singles to Max
Front Squat+ Split Jerk 2+1(Rack) 65%x2(3), 70%x2(3)
Front Squat+ Split Jerk 1+1(Rack) 75%x2(2), 80%x1(2), 90%x1
------------------------------------------------------------------------------
Yoke- Ladder up to a Max Weight at 50ft Then;

Sand Bag Get Up-5L/5R
Weighted Pull Up-12
Evil Wheel or Ab Crusher-15

x5 Rounds NFT:
-------------------------------------------------------------

YOKED!!

WOD

Barbell Complex: 115#-135#-M/85#-95#-W

Power Clean-5
Split Jerk-5
Racked Lunge-5 Each Leg(10 total)
Thruster-5
Sled Sprint-300ft(150/150)

x5 Rounds:
----------------------------------
L-Sit Pull Up-8-12reps
Ab Crusher-20

x3 Sets: NFT
-----------------------------------

Performance Nutrition

WOD

Skill Work-Muscle Ups

10min:
-----------------------------
Burpee-5
Box Jump-7(24"/20")
OHS-9(95#-115#-M/65#-85#-W)

AMRAP-18min:
-------------------------------

Lindsey Valenzuela OHS-195#/200#/205#

WOD

Barbell Floor Press-Find a 3RM; Then:

Barbell Floor Press-Max Reps at 65%-75% of 3RM

x2 Sets:
---------------------------------------------------------------
2-KB/DB Press-8(70#-53#-M/44#-35#-W)
Bar/Ring Muscle Up-4
Full Gasser Sprint-1

x5 Rounds AFAP-NFT
----------------------------------------------------------------

Stone Loading: 119# & 145# Stone

WOD

Buy In: 800M Run Then;

20min AMRAP of:

Squat Clean-15(115#-M/75#-W)
HSPU-12
Lateral Burpee-9

Cash Out: 800M
----------------------

Outdoor Workout: Rope Climb,HSPU, Stone Over Shoulder

WOD

1st Min: Power Clean-3/Front Squat-3/Jerk-3 (135#-155#M/85#-105#-W)
2nd Min: Wall Ball-Max Reps
3rd Min: Rest

EMOM-15min:
-------------------
5min Break; Then:
-------------------
Burpee Tap Out: EMOM-12min(Power Clean Weight: 65%-75% of 1RM Clean)

Power Clean-2/Lateral Burpee-1
Power Clean-2/Lateral Burpee-2
Power Clean-2/Lateral Burpee-3
Power Clean-2/Lateral Burpee-4
Power Clean-2/Lateral Burpee-5

Continue this sequence, laddering up Burpees by 1 Every minute on the minute to 12 or until you Tap Out!
-----------------------------------------------------------------------------------------------

Recommended Book: The Encyclopedia of Underground Strength and Conditioning

WOD

Snatch w/3sec Pause at Knees: 60%x2(3), 65%x2(2), 70%x1(3)
Snatch: 75%x2(2), 80%x1(2)
Power Clean: 65%x3(3), 70%x2(2), 75%x2(5), 80%x1(2)
Back Squat: 75%x7(5)
-------------------------------------------------------------------------
SWOD:

Stone Loading-4(AHAP)
2KB Snatch-8(2x53#-44#-M/2x35#-25#-W)
Weighted Pull Up-12

x6 Rounds NFT:
-----------------------------------------------------------

NEVER say this before lifting an Atlas Stone....

WOD

Turkish Get Up-2L/2R Alternating

7min: Barbell/Kettlebell/ or Dumbbell
----------------------------------------------
Thrusters-3,6,9,12,15,18,21,24....Continue laddering by 3's each round
Double Unders-30

AMRAP-15min: Barbell: 115#-135#-M/75#-85#-W: Kettlebell: 53#-M/35#-W
----------------------------------------------
Muscle Up-6(or Ring Dip-10)
1 Arm DB Rows-15L/15R-Unbroken AHAP/Straps

x3 Sets: NFT
-----------------------------------------------

The Human Get Up

WOD

Clean + Front Squat+ Split Jerk(1+1+1)

15min to Find a 1RM for the Day:
-------------------------------------------
Sled Push-140ft(70/70)
2KB Suitcase Reverse Lunge-16(8/8)-70#-53#-M/44#-35#-W
L-sit/Hollow/Strict Pull Up-12

x4 Rounds NFT:
-------------------------------------------

Limber 11: Flexibility Routine

WOD

Swing(A)-70#/53#-M-44#/35#-W
Burpees

5,7,10,12, & 15reps of each for Time then;

Rest exactly 1min, then with the remaining time of the 22min start the following AMRAP:

200M Run
Squats-30
200M Run
Chest 2 Ground Push Up-20
200M Run
Pull Up-10

AMRAP-22min(22min Clock Starts on the first WOD)
-------------------------------------------------------------------

Outdoor Workout: Stone Complex

WOD

Thrusters-3(AHAP)

EMOM-10min:
-------------------------
Power Clean-3(205#-M/135#-W)
HSPU-5

AMRAP-5min/ 1min Break/AMRAP-4min/1min Break/AMRAP-3min:
--------------------------

HSPU Progression

WOD

Warm Up:

Double Unders-30/Triple Under Practice
Shoulder Touches-10
Muscle Up-5/Muscle Up Practice

x2 Rounds:
-------------------------------------------
Squat Clean- 1min Max Reps-165#-M/115#-W(*7 Reps Minimum)
3min Break
Squat Clean- 1min Max Reps-185#-M/125#-W(*6 Reps Minimum)
3min Break
Squat Clean-1min Max Reps-205#-M/145#-W(*5 Reps Minimum)
3min Break

x2 Rounds:

*If the minimum required reps is not reached, 10 Burpee penalty for each rep not met. Penalty Burpees to be completed during the break.

Handstand Walk Progression

WOD

Snatch + Snatch Balance 1+1: 40%x2(3), 50%x1(3), 60%x1(3)
Snatch: 70%x2(3), 75%x2(3)
Jerk(Rack) 70%x3(3), 75%x3(4), 80%x1(3), 85%x1(2)
Back Squat: 75%-80%x5(5)
-------------------------------------------------------------------
Warm Up:

Goblet Squat-10(53#KB-M/35#KB-W)
Evil Wheel-12-20reps

x3sets:
---------------------------------------------------
Barbell Floor Press-SM(8-12reps)
1 Arm Floor Press-15-20reps Each Arm(Straps/AHAP)

x4 Sets:
--------------------------------------------------
Full Gasser-1
Ab Crusher-15

x3 Sets:
--------------------------------------------------

Barbell Floor Press

WOD

Front Squat-10(4sets) @ 65%-75%
-------------------------------------------
KB/DB Snatch-50(25/25)
Shuttle Sprint-5(100ft(50ft/50ft)
KB/DB Snatch-40(20/20)
Shuttle Sprint-5
KB/DB Snatch-30(15/15)
Shuttle Sprint-5
KB/DB Snatch-20(10/10)
Shuttle Sprint-5

AFAP; NFT:
------------------------------------------

9-11-01 Never Forget

WOD

Hang Clean & Press-8(95#-135#-M/55#-85#-W)
Barbell Angle(45deg) Lunge-12(6/6)
Bear Crawl-100ft(50/50)

AMRAP-18min:
-----------------------------------------------
DB Floor Press-SM(8-12reps)
Halo-20(10CW/10CCW)-45#-M/35#-W-Plate
L-sit Pull Up-8-12reps

x4 Sets: NFT;
------------------------------------------------

Barbell 45deg Lunge

WOD

Wall Ball-50(20#/14#-10ft)
KB/DB Snatch-40(Total)53#M/35#W
Target Burpees-30
Push Up-20
1000M Run
Push Up-20
Target Burpee-30
KB/DB Snatch-40(Total)
Wall Ball-50

For Time: 35min Time Cap:
------------------------------------

The TRUTH about Abs

WOD

Front Squat-10(185#-M/125#-W)
Pull Up-20
Double Unders-50


AMRAP-18min:
---------------------------------------------

Pistol Squat Progression-Pt 1.

WOD

"Mary"

HSPU-5
Pistol-10(5L/5R)
Pull Up-15

AMRAP-20min:
-----------------------

Plyo Pistols: Steve Cotter

WOD

Snatch + Hang Snatch 1+2: 60%x1(4), 65%x1(3)
Snatch + Hang Snatch 1+1: 70%x1(3), 75%x1(3), 80%x1(2)
Power Clean: 65%x3(3), 70%x2(2), 75%x2(5), 80%x1(3)
Front Squat: 75%x4(2), 80%x3(3), 85%x2(3)
-------------------------------------------------------------------------
2KB Step Ups-8L/8R Alternating
1 Arm DB Row-12L/12R-AHAP
Hammer Strikes-15L/15R-Max Effort

x6 Rounds: NFT
------------------------------------------------------------------------

77kg(170#) Lifter Throwing Some Weight!!

WOD

Deadlift-Work up to a 5RM:
-----------------------------------
Deadlift-5 @75%-85% of 5RM
Weighted Chin Ups-7 or More
Box Jump-9(30"-M/24"-W)

x5 Rounds NFT:
-----------------------------------

Konstantin Konstanovs 836# Dealift x4 Reps

WOD

200M Run
Push Press-3(135#-165#-M/95#-115#W)
C2B Pull Up-6

AMRAP-8min:
-------------------
2min Break
-------------------
Hang Power Clean-4(Weight Same as Above)
Lateral Burpee-8

AMRAP-8min:
--------------------
Finish:

DB Floor Press-SM
Double Rope Climb-2

x4 Sets:
--------------------

Wade Double Rope Climb at CF Seguin

WOD

1mile Partner Sprint Relay (8 Laps Each)

15min Time Cap:
--------------------------------------------------
Push Ups-20
Swings(R)-30(88#-70#-M/53#-44#-W)
Hindu Squats-40

AMRAP-15min:
---------------------------------------------------

Hindu Squats

WOD

Hang Squats Clean + Jerk: 2+2 (AHAP)

EMOM: 10min
---------------------------------------
12min AMRAP of: (1 Round of "Cindy" and 1 Round of "DT")

Pull Up-5
Push Up-10
Squat-15

Deadlift-12 (155#-M/105#-W)
Hang Power Clean-9
Shoulder to Overhead-6
--------------------------------------------------

Klokov "DT"

WOD

"HotShots 19"

Squats-30
Power Cleans-19(135#M/95#W)
Strict Pull Ups-7
400M Run

x6 Rounds For Time:
--------------------------

WOD

Snatch: 70%x2(3), 75%x2(3), 80%x2(2), 85%x1(4)
Jerk(Rack) 65%x2(3), 70%x2(2), 75%x1(4), 80%x1(2), 85%x1
Back Squat: 60%x10, 70%x8, 75%x6, 80%x4
Clean Pulls(Straps) 100%x3(2), 105%x2(5), 110%x1(3)
---------------------------------------------------------------------
Stone Loading-5 AHAP
Farmers Walk-70ft/70ft-AHAP
Hammer Drills-15L/15R

x4-6 Rounds:
----------------------------------------
Double Rope Climb-2
200M Sprint

x4 Rounds:
-----------------------------------------

Double Rope Climb

WOD

Front Squat-5x5(75%-85% of 1RM)
--------------------------------------------
Barbell Lunges-16(Total)115#-95#-M/85#-75#-W
Target Burpees-8

AMRAP-15min:
---------------------------------------------

Front Squat 5x5

WOD

Push Press-4 @65%-75% of 1RM
Hanging Leg Raise or T2B-8

AMRAP-12min:
-----------------------------------------
Weighted Ring Push Ups-10 or Sub Max(35#-M/15#-W)
1 Arm DB Row-12L/12R-AHAP

x5 Rounds: NFT;
------------------------------------------

Hanging Leg Raise

WOD

600M Run
Lateral Burpees-30
Thrusters-20(135#-115#M/95#-85#W)
Strict Pull Ups-10

x3 Rounds For Time: 40min Time Cap.
------------------------------------------------
Finish: Evil Wheel 60 Reps, anyhow.

Bar Brutes-Pull Ups/ Freestyle Bar Work

WOD

Power Clean + Squat Clean 1+2 @ 75%-85% of 1RM

EMOM-10min:
-----------------------------------------
Box Jump-12(30"M/24"W)
Hang Power Clean-9(185#M/125#W)
C2B Pull Up-6

AMRAP-12min:
------------------------------------------

Becoming a Strong Man

WOD

Wall Ball-50(20#/14#-10'/9')
C2B Pull Up-25
Med Ball Lunge-15L/15R

7min Time Cap. At the 7min Mark start the following:

Deadlift (315#M/205#W)
Box Jump (30"-M/24"-W)

21, 15, and 9 Reps of each For Time:
--------------------------------------------

The Navy SEALs Workout

WOD

Snatch: Singles to Max; 85%x2(3)
Clean and Jerk: Singles to Max; 85%x2(3)
Back Squat: 75%-80%x3(8)
Snatch Pulls (Straps)  100%x3(3), 105%x3(5)
---------------------------------------------------------
Deadlift-Find a 1RM for the day

Deadlift-SM @65%-70% of 1RM x2 Sets
---------------------------------------------------------
DB Floor Press-SM
Ab Crusher-12
Sled Dog- 200ft(100/100)

x6 Rounds(4 rounds w/Sled; 2 Rounds wo/Sled)

Weightlifting Motivation

WOD

Stone Over Shoulder-4(T)
2KB/DB Thrusters-8(53#M/35#W)

AMRAP-10min:
--------------------
5min Break
--------------------
OH-Lunge-16(T) 35#M/25#W-Plate
Lateral Burpee-8(Bench or Box)

AMRAP-10min:
---------------------

A Day In The Life of Lauren Fisher

WOD

DB Floor Press-SM(8-12 Reps)
Hammer Drills-15L/15R-M/10L/10R-W-Max Effort

x4 Sets:
----------------------------------------------------------------
HSPU-5
C2B Pull Up-7
Swing(R)-9(88#-70# M/53#-44# W)

AMRAP-22min:
----------------------------------------------

AMPED Warm Up

WOD

Front Squat-8reps(5sets) @ 65%-70% of 1RM
---------------------------------------------------------
Hang Curtis P-3,6,9,12,15,18...Continue by 3's each round
Double Under-30

AMRAP-12min:
---------------------------------------------------------
Evil Wheel-12-20reps
Saxon Side Bend-20(T)35-25#-M/25-15#-W: Plate)

x3 Sets:
---------------------------------------------------------

Curtis P- Demo

WOD

OHS-10(135#M/95#W)
200M Run
Swing(A)-10(70#M/53#W)
200M Run
T2B-10
200M Run

AMRAP-20min:
-----------------------------------

Outdoor WOD: "Fran"

WOD

Bear Complex-3 @Bodyweight or 3/4 BW-Even min
C2B Pull Up-8-Odd Min

EMOM-16min(E/O)
------------------------------------
3min Break:
------------------------------------
Wall Ball-Max Reps-5min; EMOM-1 Bear Complex (with same weight as above)
------------------------------------

"The Giants of Iceland"-Strong Man Documentary

WOD + Schedule Update

Front Squat-5@ 75%-80% 1RM
KB Farmers Walk-300ft(2x70#M/2x53#W)

x5 Rounds NFT:
------------------------------------------
DB Floor Press-SM

x4 Sets:
------------------------------------------
**Reminder NO OPEN GYM this evening! Come over to New Braunfels CrossFit for the Benefit WOD for Jana! CrossFit Seguin Crew will be out there to show our support!

The History of Weightlifting

WOD + Schedule Update

400M Run
Pull Ups-15
OH Lunges-30(15/15- Alt)35#M/25#W-Plate
Double Unders-60

AMRAP-22min:
---------------------------------
KB Tornado-12CW/12CCW(44#-35#M/30#-20#W)
Back Extension-10 (Bodyweight or Weighted)

x4 Rounds: NFT
---------------------------------
**No Friday EVENING Open Gym. Normal morning Class/Open Gym are still a GO on Friday.

Klokov Snatch Ladder: 176#-374#

WOD

Deadlift-3reps(8sets) @70%-80% of 1RM
---------------------------------------------------
2KB Squats-10(88#-70#M/53#-44#W)
Lateral Burpee-12
Shuttle Sprint-5(140ft(70'/70')

x4 Rounds NFT:
---------------------------------------------------

How to Deadlift

WOD + Schedule Update

Push Press-Find a 3RM Then;

Push Press-Max Reps @65%=70% of 3RM(From Above)

x2 Sets:
----------------------------------------------------------------------
DB Floor Press-Sub Max(8-12reps)
Halo-12CW/12CCW(35#M/25#W)
KB Farmers Walk-300ft(Unbroken)(88#-70#M/53#-44#W)

x4 Rounds NFT:
-----------------------------------------------------------------------
Finish: 1000M Run AYP:
-----------------------------------------------------------------------
Reminder: No Friday Evening Open Gym this week. Meet us at New Braunfels CrossFit for the Benefit WOD for Jana Beth Wilhite. 6pm to 8pm

Be The Hero of Your Own Movie

WOD

Hang Clean Pull + Hang Clean(Below Knees) @75%-80% 1RM

Every 30sec for 8min:
---------------------------
Wall Ball-18(20#/14#)
Pull Up-15
Swing(A)-12(70#-M/53#-W)
HSPU-9

AMRAP-15min:
---------------------------------------

CF Seguin Music: The Chainheart Machine- Soilwork

WOD

Saturday:

Partner Leg Levers-20 x 3sets each

800M Run
-2min Rest-
T2B-25
Double Under-150
T2B-25
OH Walk-300ft(70%-80% of 1RM Split Jerk)
T2B-25
Double Under-150
-2min Rest-
800M Run

22min Time Cap:
---------------------------------------------------------
Friday:

Option-1:

Tire Flip-3
2KB Thruster-6(70-53#M/44-35#W)
Target Burpee-9

x10 Rounds NFT:
-------------------------------------------------------
Option- 2:

Tire Flip-10
Ring Push Up-20
Sled Push-140ft

x5 Rounds NFT:
------------------------------------------------------

Bodyweight "300" Workout

WOD

HSPU-8
200M Run
Strict Pull Up-8
200M Run
KB/DB Snatch-16(8L/8R)(70-53#M/44-35#W)
200M Run

AMRAP-22min:
------------------------------------------------

2014 CrossFit Games Highlights

WOD + Schedule Update

Front Squat-2RM Then; Drop to 65% of 2RM for:

Front Squat-Max Reps @65% of 2RM x2sets:
------------------------------------------------------------
2KB/DB Step Ups-20(10L/10R Alt)44#-40#M/30#25#W)
Target Burpees-12

x4 Rounds NFT:
------------------------------------------------------------
**Schedule Update: No Evening Open Gym(4pm-8pm) This Friday Evening.**

What's Your Passion?-Allan Watts/Elliott Hulse/Joe Rogan

WOD

Hang Clean and(Push)Press-6(95#-135#M/65#-95#W)
Burpee Box Jump Over-6(24"M/20"W)
Strict C2B Pull Up-6

AMRAP-15min:
-------------------------------------------------
Ring Push Ups-Max Reps
Halo-10CW/10CCW-45#Plate-M/35# Plate-W)
1 Arm DB Row-12L/12R

x4 Rounds NFT:
--------------------------------------------------

"Outlawed" Exercise...Not at CrossFit Seguin!!

WOD

Power Clean-5(135#-185#M/95#-125#W)-Even Min
Back Squat-5(No Rack)-Odd Min

EMOM-20min(E/O)
----------------------------------------------------------------

Monday Motivation!

WOD

Front Racked Lunges-50ft(Bodyweight Plus-Men/75% BW-Women)

EOMOTM-20min:
------------------------

Music From The TKC/CrossFit Seguin Playlist:

WOD

Snatch: Singles to Max; 85%x2(3)
Clean and Jerk: Singles to Max; 85%x2(3)
Front Squat: 75%-80%x3(10)
Snatch Pulls(Straps) 90%x3(2), 100%x3(2), 105%x3(5)
-------------------------------------------------------------------
SWOD:

Stone Loading-4(AHAP)
DB Hang Power Snatch-8(4L/4R)
Weighted Pull Up or Chin Up-10

x6 Rounds:
------------------------------------------
Farmers Walk-300ft (Unbroken)

x3 Rounds: 88#-70#M/53#-44#W
------------------------------------------

"Alpha As F**K"

WOD

400M Run
2KB/DB Thrusters-50 (35#M/25#W)
Target Burpees-30
600M Run
Target Burpees-30
2KB/DB Thrusters-50
400M Run


For Time: 35min Time Cap:
----------------------------------

TBT: Kettlebells 2008

WOD

Back Squat-6 Reps(5 Sets)65%-75% of 1RM
-------------------------------------------------------
DB/KB Snatch-10L/10R(80#-53#M/50#-35#W)
Box Jump-10(30" Plus- M/24" Plus-W)
Shuttle Sprint-5x100ft

x4 Rounds NFT:
-------------------------------------------------------
Jumping Lunges-50(25/25)

Simple Fat Loss Tips! Take Action!

WOD

Push Press-8(60%-75% of Bodyweight)
C2B Pull Up-8
Double Under-40

AMRAP-15min:
-------------------------------------------------
2DB Renegade Rows-16(8L/8R)
Hammer Drills-15L/15R-M/10L/10R-W

x4 Rounds:
-------------------------------------------------

Train As Hard As You Want to Breathe

WOD

400M Run
Hang Power Clean-Max Reps (135#M/95#W/With remaining time)

3min/1min Break, Then;

Body Weight Squats-50
Push Press-Max Reps (135#M/95#W/With remaining time)

3min/1min Break, Then;

Squat Clean-12(135#M/95#W)
HSPU-Max Reps (With remaining time)

3min/ 1min Break Then:

Repeat all for 2 Total Rounds:
-----------------------------------------

Grip Training-Dumbbell, Kettlebells, Plates, Pull Up Variations, and Ropes

WOD

Back Squat-50(135#M/95#W)
Pull Up-40
Shoulder to Overhead-30
Front Squat-50(95#M/65#W)
Pull Up-40
Shoulder to Overhead-30
Overhead Squat-50(75#M/55#W)
Pull Up-40
Shoulder to Overhead-30

30min Time Cap:
---------------------------------------------

Maria "The Mad Russian: Front Squat PRs: 5RM/1RM

WOD

Red Room: Weightlifting:

Snatch: 80%x2(3), 85%x2(3), 90%x1(4)
Jerk(Rack): 70%x3(3), 75%x2(5), 80%x1(3), 85%x1(2)
Back Squat: 80%-85%x3(10)
Snatch Pulls(Straps): 85%x3(3), 90%x3(2), 100%x3(2), 105%x2(5)
----------------------------------------------------------------------------------
SWOD:

2KB Racked Step Ups-8L/8R(53#-44#M/35#-30#W)
Stone 2 Shoulder-4(AHAP)
Sled Push-140ft(70ft/70ft)

x5 Rounds NFT:
-----------------------------------------------------------------
Rope Climb-2
Ring Push Ups-Max Reps

x3 Rounds NFT:
------------------------------------------------------------------

Atlas Stone Shouldering Technique

WOD

Ab Crusher to Russian Twist-Tabata
---------------------------------------------
2KB/DB Thrusters-3(70#amp;-53#M/44#-35#W)
Dive Bomber Push Up-6
V-Ups-9

AMRAP-12min:
---------------------------------------------
1 Arm DB Row-20L/20R-AHAP
Halo-12CW/12CCW-(35#M/25#W-Plate)

x4 Rounds NFT:
---------------------------------------------

1 Arm Row: "Kroc Row"

WOD

Hang Power Clean-5(95#-135#M/65#-95#W)
Push Press-5
Double Under-15,20,25,30,35....Continue by 5's

AMRAP-15min:
-----------------------------------------------------------
Strict DB Military Presses-Sub Max
Weighted Pull Up-8-12reps

x4 Rounds NFT:
-----------------------------------------------------------

It's about movement!

WOD

Front Squat-Work up to a 5RM

then, Drop weight to 65%-70% of 5RM for:
---------------------------------------
Front Squat-Max Reps @ 65%-70% of 5RM

x2 Sets: AYP
--------------------------------------
Swings(R)-Max Reps(88#-70# M/70#-44#W)
Strict Ab Crusher-20(30#-25#M/20-15#W)

x5 Rounds NFT:
--------------------------------------

*AYP: At Your Pace

Chinese Lifters: Little Girls, Big Weights!!!

WOD

Split Jerk(Rack)

15min to find a 1RM:
----------------------------
400M Run
Pull Ups-15
Hang Power Snatch-7(95#-115#-M/65#-85#-W)

x3 Rounds For Time:
------------------------------

Becoming Stronger-Best of Elliott Hulse

WOD

Weightlifting Sets, Reps and Percentages are posted in the Red Room:

Snatch + Hang Snatch 1+1
Push Press(Rack)
Back Squat
Front Squat
--------------------------------------------------------
SWOD:

Deadlift-6(75%-80% T & G)
Weighted Chin Ups-8(44#M/25#W)

x5 Rounds: Then; Drop weight for:
------------------------------------------
Deadlift-SM (60%-65% of 1 RM, T & G)
Strict Pull Ups-SM

x2 Rounds:
-------------------------------------------
Finish:

DB Bench Press-SM

x3 Rounds:
--------------------------------------------------------
**Reminder: No Class Tomorrow, Saturday. Olympic Lifting Seminar starts at 9am.

Olympic Weightlifting: Snatch in Super Slow-Motion

Olympic Weightlifting Seminar is this Saturday at CrossFit Seguin,
with Russian Coach Oleg Kechko.

WOD

Clean+ Squat+ Jerk 1+2+1

EMOM-4min: Start at 65%-70%
---------------------------------------- 90sec Break
Clean +Squat+ Jerk 1+1+1

EMOM-8min: Add Weight During:
----------------------------------------90sec Break
Clean and Jerk 1+1

Every 90sec x 4 Rounds: Add Weight Every Round.
---------------------------------------
200M Sprint
2KB Thruster-3,6,9,12,15,18...by 3's each round:

AMRAP-12min:
----------------------------------------- **Reminder: No Class Saturday. Olympic Weightlifting Seminar starts at 9am.

Controlling Fear: Spetsnaz Style!

WOD

Hang Clean and Press-10(95#-155#M/65#-95#W)
1 Arm DB Bent Rows-15L/15R-AHAP

x5 Rounds: NFT Then;
---------------------
Evil Wheel-15-20reps
Full Gasser Sprint

x4 Rounds: NFT
---------------------------------------

Alan Watts

WOD

20min to complete the following:

Back Squat- Find a 3RM for the day, Then drop to 75% for:

Back Squat-Max Reps at 75% x2 Sets:
-------------------------------------------------
Front Racked Lunge-6(3L/3R) 135#M/95#W
Lateral Burpee-8

AMRAP-12min:
---------------------------------------------------

Mobility WOD Principles

It's an hour long but I recommend everyone take some time and check it out.

WOD

Toe 2 Bar-7
Thruster-4(155#M/105#W)
Double Unders-20

AMRAP-20min
-------------------------------

Meanwhile in Russia....

WOD

Power Snatch + OHS: 60%x3+3(2) 65%x3+3(2) 70%x3+3(3)
Power Snatch: 75%x2, 80%x2, 85%x1(2)
Push Press: 60%x3, 65%x3(2), 70%x3(3)
Front Squat: 60%x4(2)-W/3sec Pause) 65%x4(2), 70%x4(2), 75%x4(3), 80%x3(2)
----------------------------------------------------------------------------
SWOD:

Tire Flip-4(AHAP)
Kettlebell Tornado-8CW/8CCW
Decline Renegade Row-12(6L/6R-20" Box) AHAP

x10 Rounds:
----------------------------------------------------------------------------

Old School Kettlebells: KB Tornado @1:03

Kettlebell Tornado Demo at: 1:03

WOD

Clean and Jerk-2+2 (Start at 65%-75%)

EMOM-8min, Then 90sec Break Add Weight for:

Clean and Jerk-2+1 (Add Weight during)

EMOM-8min, Then 90sec Break Add Weight for:

Clean and Jerk 1+1 (Add Weight During)

EMOM-4min: Post Final Weight.
-------------------------------------------
Finish: 1000M Run
-------------------------------------------

Clean and Jerk 2+1: 100kg(220#)

WOD

DB Strict Military Press-Sub Max(Minimum-10reps)
Bench & Box Jump Overs/Bear Crawl Circuit-2
Farmers Walk-AHAP(70ft/70ft-Handles/90ft/90ft-KBs)

x5 Rounds NFT:
---------------------------------------------------------------------

Survival of the Fittest-Spartan HQ

WOD

Hollow Pull Up-8
2KB Bulgarian Split Squat-16(8/8)

AMRAP-18min: Then;
------------------------------
Renegade Rows-16(8/8) AHAP
Evil Wheel-12-20reps

x4 Rounds, NFT:
--------------------------------------

Bulgarian Split Squat

WOD

Hang Power Clean-3(185#M/125#W)
Ring Dip-6
Box Jump-9(30"M/24"W)
Double Under -27

AMRAP-20min:
---------------------------------------

Monday Motivation From The Underground

WOD

Power Clean-10(135#M/95#W)
Box Jump Overs-15(30"M/24"W)
Wall Ball-25

x3 Rounds Then; 1-3min Rest Then;

800M Run
Double Under-50

x2 Rounds For Time: 27min Time Cap:
------------------------------------------------

People are AWESOME!

WOD

Snatch: 60%x2, 70%x2, 80%x2, 85%x2, 90%x1
Clean & Jerk: 60%x2+1, 70%x2+1(3), 80%x2+1, 90%x1+1
Back Squat: 60%x3, 70%x3, 75%x3, 80%x3, *85%x3, Then Ladder Back Down to 60%.
(*85% is only done once)
----------------------------------------------------------
DB Bench Press-Sub Max
Evil Wheel-15
Sandbag Shoulder/Farmers Walk-90ft(Right Shoulder/Left Hand)
Sandbag Shoulder/Farmers Walk-90ft(Left Shoulder/Right Hand)

x7 Rounds:
--------------------------------------------------------------

Sandbag Shoulder/Farmers Walk Combo

WOD

KB/DB Snatch-5,4,3 Reps Each Arm Unbroken(53#M/35#W)
Burpee Broad Jumps-100ft(50ft/50ft)

AMRAP-15min: Then;
------------------------------------
DB 1 Arm Row-20L/20R AHAP!!!
Hammer Strikes-15L/15R-M/12L/12R-W(16# Hammer)

x4 Rounds: NFT
------------------------------------- **Reminder: Normal Class Schedule Tomorrow(Friday, July 4th) Class Times: 5:30am, Open Gym: 8:30am-11am, and Open Gym: 4pm-8pm

Kettlebell Snatch Technique

WOD

Push Press
Front Rack Lunges >80% of BW or a % of BW above 50%.
C2B Pull Ups

30-20-10 Reps of Each, then;

Cash Out: 1000M Run(5Laps)
----------------------------------------

Hardgainers Nutrition Tips from Kali Muscle

WOD

2KB/DB Thrusters-8
Suicide Sprints-3 Stops(50ft/70ft/90ft)
Target Burpees-8

AMRAP-15min then;
---------------------------
DB Strict Shoulder Press-Sub Max
Russian Twist-20(total)(35#M/25#W-Plate)

x4 Rounds:
------------------------------------------------------

Target Burpees!

Wait, Wait!!...That's Burpees at Target...wrong video..lol

WOD

Power Clean
12min: Work Up to a 3RM:
----------------------------------
3min Round:
Wall Ball-30
KB Snatches-Max Reps With Remaining Time(Switch hands every 5reps)

2min Break; Then;

3min Round:
Wall Ball-30
Pull Ups- Max Reps With Remaining Time.

2min Break; Then:

Wall Ball-30
Burpees-Max Reps With Remaining Time
----------------------------------------------------

Moday Motivation: Real Talk From Elliott Hulse

WOD

"300"


Pull-up-25
Deadlift-50 (135#M/95#W)
Push-up-50
Box Jump-50 (32"/24" Box)
Floor Wiper-50 (135#M/95#W: one-count)
2 KB Clean and Press-50 (35#M/25#W (KB must touch floor between reps)
Pull-up-25


For Time:
--------------------------------------------------------

300 Spartan Workout

WOD

Snatch: Singles to Max, 85%x2(4)
Clean and Jerk: Singles to Max, 85%x2+1(4)
Front Squat: 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1, 85%x2(2)
Back Extensions -10reps x3sets
-------------------------------------------------------
Stone Loading-3(AHAP)
DB Thrusters-6(AHAP)
Target Burpees-9


x10 Rounds NFT:
-------------------------------------------------------

Stone Loading

WOD

Partner 1mile Relay(8 Laps each)


15min Time Cap
-----------------------------------------
Strict Press-Max Reps (95#-135#M/65#-95#W)
Double Under-30


AMRAP-12min
-----------------------------------------
Weighted Plank Hold-1min (45# Plate-M/35# Plate-W)


x4 Rounds:
-----------------------------------------

Klokov 308# Strict Press!

WOD

Clean-2(Power or Squat)-BW Plus Men/BW Women
Front Squat-4
Strict C2B Pull Up-6


x10 Rounds For Time:
--------------------------------------------------------------------

8yr Old Chinese Lifter/Clean and Jerk-165#(75kg)

WOD

T2B-12
Pistol-12(6L/6R-Alt)
Staggered Plyo Push Up-12


AMRAP-18min:
-------------------------------------
Finish:


Hammers-20L/20R-M/12L/12R-W( 110% HAM)
1 Arm Farmers Walk-90ft/90ft-AHAP


x3 Rounds NFT:
----------------------------------------

Your Excuse is Invalid

WOD

Hang Snatch


15min: Work up to a 1RM:
-----------------------------------
Push Press-8(95#/65#)
Burpee-8
C2B Pull Up-6


AMRAP-10min:
------------------------------------

Monday Motivation: The Mentality

WOD

"Rankel"


Deadlift-6(225#M/155#W)
Burpee Pull Up-7
Swings(A)-10(70#M/44#W)
200M Run


AMRAP-20min:
--------------------------------------------
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

TKC/CrossFit Seguin WOD Music:

WOD

Power Snatch 60%x2, 65%x2, 70%x2, 75%x2(2), 80%x1
Power Clean + Power Jerk 60%x2+1, 65%x2+1, 70%x2+1(3), 75%x2+1(2) 80%x1+1
Front Squat 75%x6(3), 80%x4(4) 85%x3(2)
Snatch Pull (Straps) 95%x3(2), 100%x2(3). 105%x2(3)
---------------------------------------------------------------------
Ring Push Ups(Box)-30 or SM
1 Arm DB Rows-15L/15R AHAP
Keg Carry----->50ft
Bear Crawl 50ft <------
Bear Crawl ------> 50ft
Keg Carry 50ft <------


x6 Rounds:
------------------------------------------

Snatch Pull

WOD

Front Squats


15min: Work up to a 1RM
--------------------------------
Wall Ball-9
Burpee-7
KB Snatch-5L/5R


AMRAP-10min:
---------------------------------

Amazing Bulgarians!

WOD

DB Snatch-3L/3R-AHAP
Muscle Up-4(Ring or Bar)
Tire Flip-5-AHAP


AMRAP-25min:
--------------------------------------------------

Women's Throwdown Highlights-2014

WOD

1000M Run
Double Under-100
HSPU-20
Muscle Ups-15M/12W
Thrusters-30(95#/65#)
Front Rack Lunge-40(20/20)(95#/65#)


For Time with a 25min Time Cap: Cash Out: 1000M Run:
---------------------------------------------------------------------
This WOD is a variation of "The Box" Magazines WOM for July/August issue.

Weightlifting Seminar-July 19th

Olympic Weightlifting Seminar at CrossFit Seguin with Coaches Oleg and Marshall of OK Weightlifting. Log in to the members page for details and to sign up.


Oleg in action with a 429# Clean and Jerk!

WOD

Stone 2 Shoulder-4L/4R
Sled --->
Ring Push Ups-Sub Max
Sled <----


25min AMRAP:
----------------------------------------

Monday Motivation: Always Evolving

---------------------------------------------------------------------------
TKC/CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
crossfitseguin@gmail.com