Weightlifting Program and percentages Posted in the Red Room.
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"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:
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Friday, October 31, 2014
Thursday, October 30, 2014
WOD
Back Squat: 4-4-3-3-2-2
18min to complete: Start first set at 75% of BSQ 1 RM
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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
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**Schedule Reminder: Friday Evening Open Gym Hours: 3pm-7pm. CLOSED on Saturday.
18min to complete: Start first set at 75% of BSQ 1 RM
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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
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**Schedule Reminder: Friday Evening Open Gym Hours: 3pm-7pm. CLOSED on Saturday.
Lu Xiaojun Squatting
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TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
830-556-4180
Wednesday, October 29, 2014
WOD
Bench Press-Sub Max(5-8Reps)
x6 Sets:
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Barbell Strict Shoulder Press-SM (8-12reps)
Weighted Pull Ups-8-10reps
x5 Rounds NFT:
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x6 Sets:
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Barbell Strict Shoulder Press-SM (8-12reps)
Weighted Pull Ups-8-10reps
x5 Rounds NFT:
------------------------------------------
Bench Press-How To:
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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
Tuesday, October 28, 2014
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
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.
Monday, October 27, 2014
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:
---------------------------------------------
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:
---------------------------------------------
Saturday, October 25, 2014
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.
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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.
----------------------------------------------------
Friday, October 24, 2014
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:
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Stone Loading-4(AHAP @48")
Sand Bag Get Up-5L/5R
Hammer Strikes-15L/15R
x4 Rounds:
----------------------------------
Thursday, October 23, 2014
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.
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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.
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Wednesday, October 22, 2014
WOD
Sumo Dead Lift-5 @70%-80% of 1RM
Evil Wheel-15-20reps
x5 Rounds: NFT
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DB Bench-Sub Max(5-10reps)
Weighted Chin Up-8
x4 Sets:
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Evil Wheel-15-20reps
x5 Rounds: NFT
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DB Bench-Sub Max(5-10reps)
Weighted Chin Up-8
x4 Sets:
-------------------------------------
Tuesday, October 21, 2014
WOD
Snatch: 3-3-2-2-2-1
18min to Complete: Start first set at 65%-70% of 1RM, ladder up each set.
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11.4(Modified)
Lateral Burpees-60
OHS-30(120#-M/90#-W)
Muscle Ups-10
AMRAP-12min:
--------------------------------
18min to Complete: Start first set at 65%-70% of 1RM, ladder up each set.
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11.4(Modified)
Lateral Burpees-60
OHS-30(120#-M/90#-W)
Muscle Ups-10
AMRAP-12min:
--------------------------------
Monday, October 20, 2014
WOD
Clean + *Hang Clean(1+1) @80-87% of 1RM
EMOM-10min: *Above Knee
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Thruster-10(95#-M/65#-W)
Double Under-20
AMRAP-10min:
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EMOM-10min: *Above Knee
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Thruster-10(95#-M/65#-W)
Double Under-20
AMRAP-10min:
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Saturday, October 18, 2014
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.
**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.
Friday, October 17, 2014
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
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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:
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Double Rope Climb x2
200M Run
x3 Rounds:
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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
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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:
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Double Rope Climb x2
200M Run
x3 Rounds:
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Thursday, October 16, 2014
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:
-----------------------------------------
-----------------------------------------
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:
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Wednesday, October 15, 2014
WOD
Push Press(Rack)-6 @3/4 BW/BW/or BW+
1 Arm DB Row-15L/15R-AHAP(Straps allowed )
x5 Rounds NFT:
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Ring Dips-10-12reps
Windshield Wipers-12(T)
x3 Sets NFT:
----------------------------------
1 Arm DB Row-15L/15R-AHAP(Straps allowed )
x5 Rounds NFT:
-------------------------------------------------------------
Ring Dips-10-12reps
Windshield Wipers-12(T)
x3 Sets NFT:
----------------------------------
Tuesday, October 14, 2014
WOD
Clean and Jerk: 3-3-2-2-2 Reps
18min to complete: First set starts at 65%, ladder up in weight each set.
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Lateral Burpees-4
Power Clean-8(135-155#-M/95#-115#-W)
Wall Ball-12(20#/14#-10ft)
AMRAP-15min:
-----------------------------------------------------
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:
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Monday, October 13, 2014
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.
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.
Friday, October 10, 2014
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)
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Keg Clean & Press- 1min Max Reps
Farmers Walk-AHAP(60ft/60ft)
Yoke-AHAP(60ft/60ft)
x5 Rounds NFT:
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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:
---------------------------------------------------------
Thursday, October 9, 2014
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
----------------------------------
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DB/KB Floor Press-Sub Max(5-10reps)
Deadlift-7(T&G-Unbroken)
Weighted Pull Up-9
x5 Rounds NFT:
----------------------------------
Finish: 1000M Run
----------------------------------
Wednesday, October 8, 2014
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:
-----------------------------------------
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:
-----------------------------------------
Tuesday, October 7, 2014
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:
------------------------------------------
3min Max Reps Alternating 1L/1R Bell must Touch the Ground
------------------------------------------
200M Run
HSPU-8
Pull Up-8
Double Under-40
AMRAP-20min:
------------------------------------------
Monday, October 6, 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
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
Thursday, October 2, 2014
WOD
Minute 1: Wall Ball-12
Minute 2: Burpees-Max Reps
Minute 3: Rest
EMOM 24min: Score is Total Number of Burpees:
-------------------------------------------------------------
Minute 2: Burpees-Max Reps
Minute 3: Rest
EMOM 24min: Score is Total Number of Burpees:
-------------------------------------------------------------
Wednesday, October 1, 2014
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:
--------------------
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:
--------------------
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