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"