WOD

Hang Power Clean-3 AHAP-(Even Min.)
Push Press/Jerk-3 AHAP-(Odd Min.)


EMOM 16min then (No Break); 2Min AMRAP Max Clean & Push Press/Jerk
---------------------------------------------------------------------------------
Wall Ball-8
Burpee-8
Swing(A)-12


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

WOD

Front Squats-7(155#-185#M/110#-115#W)
1 Arm Rows-15L/15R(70#M/50#W)


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

WOD

Kettlebell Complex(Unbroken at: 2x53#/70#M/2x35#W)


2KB Swing-5
2KB Clean-5
2KB Thruster-5
Plate Plyo Push Up-10


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

WOD

TGU-3L/3R(53#M/35#W)


AMRAP-7min:
----------------------------------------------------
Over Head Lunge-10(T)(95#M/65#W)
Swing(R)-12
Burpee-15


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

WOD

Saturday:


Power Clean-3(155#M/110#W)
Racked Lunge-6
Burpee-9


AMRAP-3min x5 Rounds(Continue where you left off on the AMRAP)


Cash Out-600M Run/Double Unders-50
---------------------------------------------------
Friday:


OHS-8Sets of 3Reps From Rack:
------------------------------------------
SWOD:


2KB Front Squat-10(2x70#M/2x44#W)
Ring Push Ups-20


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

9am Class Cancelled today

Attention CrossFit Seguin, 9am Class has been cancelled due to icy roads.


Here is a WOD you can do at home:


Hindu Squats-30
Hindu Push Ups-20
V-Ups-15


AMRAP-20min: Cash Out: Sit Outs-30 AFAP
--------------------------------------------------------

5:30am Cancelled Tomorrow

Friday 5:30am class has been cancelled due to weather. 9am and 5pm classes are still a go!

WOD

Dead Lift-5-7Reps @ 70%-80% of 1RM
1 Arm DB/KB Row-15L/15R(AHAP)


x6 Rounds NFT: Every 2 Rounds finish with: Evil Wheel-20reps
------------------------------------------------------------------------

WOD

1Arm Snatch-5,4,3 Reps Each Arm(Unbroken)
Burpees-12


x2 Rounds Then; Sled Push(140ft)


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

WOD

Swings(A)-8(70#M/44#W)
Up and Over Push Up-16
Double Under-24


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


Stone To Shoulder-4(T)
T2B-10


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

WOD

400M Run
Thruster-12(115#M/75#W)
Back Rack Lunge-12(T)
Hollow Pull Ups-12


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


Ring Dips-SM
DB/KB Bent Row-10L/10R(AHAP)


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

WOD

Saturday:


Wheelbarrow Walk(Partner) x4 Rounds
------------------------------------------------


Strict Pull Up-9
Burpee Box Jump-7
Dead Lift-5(225#M/185#W)


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

WOD

Back Squat-3RM
--------------------------
SWOD:


Farmers Walk-100ft(unbroken)
Ring Push Ups-Max Reps


x6 Rounds: Then;


DB Hammer Curls(Alt)-Max Reps x3 Sets(1min Rest between Sets)
-----------------------------------

WOD

Clean-1
Hang Clean-1
Split Jerk-2


EMOM-5min: Then Add Weight for:


Hang Clean-1
Split Jerk-1


EMOM-7min(Add During) Then:


Front Squat-3-5reps


EMOM-5min:
----------------------------------------------------------
WOD:


Lateral Burpees-8
T2B-8
Swings(A)-12(70#M/44#W)


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

WOD

200M Run
HSPU-8
200M Run
C2B Pull Up-12
200M Run
Swing(A)-24(53#M/35#W)
200M Run
Double Under-32


x5 Rounds: 45min Time Cap:
---------------------------------------

WOD

Front Squats-10(135#M/95#W)
Ab Crushers-20(35#M/25#W)
Push Ups-10


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

WOD

1 Arm Snatch-12L/12R(53#M/35#W)
Burpee Broad Jump-2x 24ft
Sled Push(140ft Total)


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

WOD

"Whitten"


Swings(A)-22(53#M/35#W)
Box Jump-22
400M Run
Burpees-22
Wall Ball-22


x5 Rounds For Time:
------------------------------------------
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten

WOD

5pm Skill:


Snatch Complex From Blocks/Straps:


Snatch Grip Dead Lift-1
Snatch Pull-1
Snatch-1


x3 reps x 3sets x3 Rounds(Add Weight Each Round)


Finish:


Clean Grip Dead Lift-1
Clean Pull-1
Clean-1


x3 reps x3 sets x1 Round:
--------------------------------------------------
6pm SWOD


Sled-140ft
DB Floor Press-SM(12-15 Rep Range)
Ring Rows-SM


x5 Rounds

WOD

Jerk Rack-2RM


15min:
-----------------------------------
Burpee-8
Swings(A)-12
200M Sprint


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

WOD

Front Squat-10(155#M/115#W)
Double Unders-30
C2B Pull Up-15


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

WOD

Wall Ball-8
Snatch-10(5L/5R)(53#M/35#W)
Up and Over Plyo Push Up-12(T)


AMRAP-18min: Then;


Hollow Pull Up-10
Burpee Broad Jump-2x 60ft


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

WOD

Power Clean-8@ 60-70% of 1RM
Muscle Up-4

AMRAP-12min, Then; 90sec Break;

Push Press-8(Same Weight)
Lateral Burpee-4

AMRAP-12min:
-----------------------------------------------------
**No Friday 5pm Class this week. Come out and support your local CrossFitters at Travis County Strength. Friday Night SWOD in Austin, TX.

CrossFit Seguin -2013

WOD

Suicide Sprints-4 Rounds(Teams of 3)
-----------------------------------------------
Ring Dips-12
Power Clean-10(115#M/75#W)
Lateral Burpee-8

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

WOD

Front Squat-7 @5-10# added from last Friday's weight.

x4 Rounds; Then Drop Weight-20-30# For:

Front Squat-Max Reps

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

Stone Loading-Max Reps(Every 3 Reps drop and do 5 Burpees)

6min AMRAP
-------------------------------------------------------
KB/DB Snatch-3,2,1 Reps Each Arm
Bear Crawl-2x/30ft

6min AMRAP
-------------------------------------------------------
Supine Ring Rows-10
Sand Bag Zercher Squat-7

6min AMRAP
-------------------------------------------------------

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX

crossfitseguin@gmail.com