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

WOD

Bear Complex-5(135#M/105#W)
Bear Crawl-100ft
Bear Complex-4(155#M/115#W)
Bear Crawl-100ft
Bear Complex-3(165#M/125#W)
Bear Crawl-100ft
Bear Complex-2(185#M/135#W)
Bear Crawl-100ft
Bear Complex-1(205#M/145#W)
Bear Crawl-100ft


For Time: 24min Time Cap
---------------------------------------------

WOD

Snatch 60%x2, 70%x2(3), 75%x2(2), 80%x1(3)
Clean and Jerk(2+2) 60%x1, 70%x3, 75%x2
Back Squat-60%x5, 70%x5, 75%x5(2), 80%x3, 85%x2
Front Squat-60%x5, 65%x5, 70%x5(2)
---------------------------------------------------------------
Dead Lift-7 @65%-75%(T & G)
DB Bench Press-Sub Max Reps


x6 Rounds: Then;


Weighted Pull Ups-8 x 4sets (35# or More Men/15# or More Women)
---------------------------------------------------------------

WODing and SWODing

WOD

Buy in: 800M Run; Then


18min AMRAP of:


HSPU-5
DB/KB Snatch-10 (5L/5R)-70#-53#M/44#-35#W)
Double Under-15. 20, 15, 30, 35...Continue by 5's Each Round: Then;


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

Kettlebell Quick Finishers 1-3

WOD

EMOM 20min(E/O) of:


Power Clean-2/Front Squat-4(165# Plus Men/115# Plus Women)-Even
Ab Crusher-15(35#M/25#W)-Odd
-------------------------------------------
Bonus:


DB Military Press-Sub Max
x4 Sets
------------------------------------------

Man The F*ck Up!

WOD

Strict Pull Ups-12
Staggered Plyo Push Ups-24(T)
Sled Push-140ft(70/70)-205#-185#


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


Evil Wheel-12 or Sub Max
L-Sit Hold-30sec


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

Strict Pull Ups-CF Seguin

WOD

Jerk(Rack)- Work up to a 2RM


12min:
----------------------------------------
Burpees-5,10,15,20,25...Continue by 5's each round
Hang Power Clean-5(165#+M/125#+W)


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

Clean and Jerk-PR City!

Some of the CrossFit Seguin Ladies on the platform at the Woman's Throwdown.
Amanda H. tied her PR at 170#, Tricia hit a new PR 170#, and Diana finished out with a new PR 175#!

No Class

No Class today, Saturday. Women's Throwdown going down in Austin. Good Luck to our Ladies competing in the Throwdown!

WOD

Hang Snatch: Work Up to a 2RM (No Straps)
Push Press(Rack) 65%x3(2) 70%x3 75%x3 80%x3(5)
Back Squat 60%x5 70%x5 75%x5(2) 80%x5
Front Squat 60%x5 65%x5 75%x5(3)
-------------------------------------------------------------
Stone 2 Shoulder-2(T)AHAP
DB Snatch-3L/3R AHAP
Sled Push-140ft(70ft/70ft)


x6 Rounds: NFT
--------------------------------------------------------------
**Reminder: NO CLASS TOMORROW, SATURDAY.

WOD

Clean + Hang Clean + Clean(1+1+1)-1(Even-AHAP)
Evil Wheel-15(Odd)


EMOM-18min(E/O)
-----------------------------------------------------------------
Finish:


DB Military Press(Strict)-Sub Max
x3 Sets: NFT
-------------------------------------------
**Reminder: No Class This Saturday. Women's Throwdown going down in Austin!

WOD

Farmers Walk-160ft(80ft/80ft)
HSPU-10 or Sub Max
Bulgarian Split Squat-10L/10R(53#M/35#W)


x5 Rounds: NFT;
----------------------------------------------------------
**No Class This Saturday**

WOD

Push Press-20 @80-85%


15min: Break it up in sets of 2-4 reps:
----------------------------------------------
10min AMRAP of


Thrusters(95#M/65#W)-3,6,9,12,15...continue by 3's
Pull Ups-5
------------------------------------------------

WOD

"Kelly"
400M Run
Box Jump-30
Wall Ball-30


x5 Rounds
--------------------------------

WOD

Saturday's WOD:


Double Kettlebell Cluster(Clean + Thruster)
Pull Up + T2B


1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
---------------------------------------------