WOD

400M Run
Burpee Broad Jump-70ft(Over)
Bear Crawl-70ft(Back)
Ab Crusher-15
OH Lunge Steps-30(15/15)(35#M/25#W)


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

WOD

Push Press-8 @75% of 1RM
Strict Chin Up-12M/8W
Shuttle Sprint-4(50ft/50ft)


AMRAP-20min:
------------------------------------
Iron Core Finisher:


L-Sit Hold-30sec
Ab Crusher-12(35#M/25#W)


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

WOD

Barbell Complex:


Power Clean + Hang Squat Clean + Thruster (1+1+1; Unbroken)
(As Close To Body Weight As Possible)


EMOM 24min:
-----------------------------------------------------------

WOD

Power Clean-5(185#M/135#W)
Burpee-10
200M Run
x5 Rounds Then;(No Break)


Double Under-50
Burpee-10
Double Under-40
Burpee-10
Double Under-30
Burpee-10
Double Under-20
Burpee-10
Double Under-10
Burpee-10


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

WOD

Snatch(Straps): 80%x2(3), 85%x2(3), 90%x1(4)
Jerks(Rack): 70%x3(3), 75%x2(5)
Back Squat: 85%x3(10)
Clean Pull(Straps): 85%x3(3), 90%x3(2), 100%x3x2, 105%x2(5)
-------------------------------------------------------------------------------
SWOD:


Hammer Drills-20L/20R(ME)
Tire Flip-10(AHAP)
Renegade Rows-20(10L/10R)
x4 Rounds: Then;


Rope Climb-2
Ring Push Ups-Sub Max
x3 Rounds:
-------------------------------------

WOD

1st Min: C2B Pull Ups-10M/6W
2nd Min: 2KB Squats-Max Reps(2x70#M/2x44#W)
3rd Min: Rest


EMOM-30min: Score is total 2KB Squats.
----------------------------------------------------

WOD

Power Snatch-5(95#-135#M/65#-95#W)
Box Jump-7
AMRAP-10min:
----------------------
5min Break: Add Weight For:
----------------------
Power Clean-5(135-185#M/95#-135#W)
Dive Bomber Push Up-7
AMRAP-12min:
-----------------------

WOD

Muscle Up-5
200M Run
HSPU-10
200M Run
Pistol-12(6L/6R)
200M Run


AMRAP-20min:
--------------------------
Skill Work: Pistols

WOD

Power Clean/Hang Power Clean/Push Jerk(1+1+1)


Every 30sec for 10min: AHAP
-------------------------------------
1Arm Over Head Lunge-5L/5R(53#M/35#W)
Hand Release Push Up-15
1 Arm Over Head Lunge-5L/5R(53#M/35#W)
Push Press-15(95#M/65#W)


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

WOD

Pause Snatch(Knee-3sec) 60%x2(3) 65%x2(2) 70%x1(3)-No Straps
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)
Snatch Pull(Straps) 85%x3(3) 90%x3 100%x3(2) Then; Add 10# x3(4), Add 20# x2
------------------------------------------------------------------------------------------------------
SWOD


Stone Loading-4
2KB Step Ups-8L/8R(2x53#M/2x35#W)
Sled Row(90ft/90ft)
x5 Rounds:


Decline DB Press-SM
Hammer Drills(ME)-15L/15R
x3 Rounds
----------------------------------------------------

WOD

Push Press + Split Jerk(1+1 from Rack)


15min to find a 1RM:
--------------------------------------------------
Push Press-4(135#M/95#W)
Burpee-8
Double Under-16


AMRAP 7min (1min Break) x2 Rounds:
(Continue where you left off from the 1st AMRAP)

WOD

Dead Lift-5@ 70-75% of 1RM(One weight, no laddering up)
Body Weight Squat-15
Pull Up+T2B-5


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


L-sit Hold-30sec/45sec Break
x4 Rounds or Plank 1min on 1min Off x4 Rounds:
--------------------------------------------------------------

WOD

Shuttle Sprints-4
x4 Rounds:
--------------------------
2KB/DB Suitcase Lunges-12(6L/6R)-Even Min.
Pull Ups-15-Odd Min.


EMOM-20min (E/O) 2x 53#/70#M/2x 35#/44#W
--------------------------------------------------------------

WOD

Clean: 5,4,3,2(Ladder Up Weight) Then;


Clean 3x3 (T&G)@85% of finishing weight from above:
-----------------------------------------------------------
Power Clean-3(AHAP)
Plyo Clapping Push Up-6
Double Under-12


Every 90sec for 12min:
-----------------------------------

WOD

Dead Lift-10(315#M/215#W)
T2B-15
Deficit(4") HSPU-15
400M Run
2min Break


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

WOD

*Power Snatch: 65%x3(3), 70%x2(3), 75%x2(5), 80%x1(2)
*Clean High Pull: 60%x3(2), 70%x3(2), 80%x2(2), 90%x2(2)
*Clean Pull: 105%x2(3), 110%x2, 115%x2
Front Squat: 85%x3(8)
------------------------------------------------------------------------
*Straps
------------------------------------------------------------------------
SWOD:


Arnold Press-SM
Barbell Bent Row-12
x2 Then;
Sled Drag(D)
x4 Rounds:
------------------------------------------------------------------------

WOD

Snatch + OHS(1+2)
EMOM-3min Then;


Snatch + OHS(1+1)
EMOM-5min Then;


Snatch-1
EMOM-5min


5min Break Change Plates/Warm up for:


Clean + Squat + Jerk(1+1+1)
EMOM-6min


2min Break:


Clean & Jerk-1
EMOM-6min:
-----------------------------------
Post Snatch and Clean & Jerk numbers on the board.

WOD

400M Run
Swings(R)-30(70#-88#M/44#-53#W)
Pull Ups-15
Double Under-30


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

WOD

"Kalsu"


Thrusters-100(135#M/95#W)
Burpees-5 EMOM


35min Time Cap:
----------------------------------------
Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

WOD

Hang Power Clean-4(AHAP)


EMOM-10min: Last 2 Sets-Max Reps
-----------------------------------------------
Front Rack Lunge-6L/6R
Push Ups-SM
Barbell Bent Row-12


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

No Class today- Saturday, April 5th

The gym will be closed today, Saturday, April 5th. CrossFit Seguin Crew will be in Austin at CrossFit Central Downtown, cheering on our Sexy Bests in action at the Phoenix Competition. Competition starts at 8am.

WOD

Snatch + Snatch Balance(1+1)Empty Bar x3(3), 40%x2(3), 45%x1(3)
Snatch 65%x2(3), 70%x2(3), 75%x2(3), 80%x1(3), 85%x1(4)
Jerks(Rack) 70%x3(3), 75%x3(4), 80%x2(5)
Front Squat 75%x4(2), 85%x2(3), 90%2x(3)
Snatch Pull 100%x5(2), 105%x5(4)
--------------------------------------------------------
SWOD


Dumbbell Snatch-5,4,3 Reps Each Arm Alt(AHAP)
Stone Loading-4(AHAP)
Sled Push(90ft/90ft) 225# Plus-M/185# Plus-W


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

WOD

Dead Lift-25 @2xBody Weight-Men/1.5xBody Weight-Women)
Weighted Pull Up-35(15#-35#M/10#-20#W)
Ring Dip-45
Ab Crusher-65(35#M/25#W)


Not For Time:
-------------------------------------------------------------------------

WOD

Clean and Jerk@ 165#M/115#W


AMRAP-5min(Variation of CF Game Open WOD 11.3)
----------------------------------------
3min Break:
----------------------------------------
Power Clean-3(135#M/95-105#W)
Push Ups-6


AMRAP-7min:
----------------------------------------
3min Break:
----------------------------------------
Front Squat-8(135#M/95-105#W)
Burpee-8


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

WOD

Partner WOD:


Med Ball Run-1mile(8 laps each, 1 lap at a time/I go, you go. 2 hands on Ball during the laps)
Strict Pull Up-7men/4Women Then;
Push Ups-100(50 each)
Wall Ball-150(75 each)


For Time:


Partner 1 Runs a lap w/med ball, upon return Partner 1 hands off Med Ball to Partner 2, then Partner 1 completes a set of Pull Ups. When Partner 2 returns, he/she will complete their set of Pull Ups. The Team must complete 8laps(Plus Pull Ups) each before moving on the the Push Ups.
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