Happy Thanksgiving!!
Team WOD:
Buy in: Team "Fran"
Thrusters(95#-M/65#-W)
Pull Ups
21-15-9 Reps of Each then;
Sled Push-100ft(50/50) Then;
C2B Pull Up-5
Burpee-7
Swing(A)-9
(Every 6 Rounds cash out with 1 Sled Push)
AMRAP-35min:
*Team "Fran": Partner 1 completes 21 Thrusters, then Partner 2 completes 21 Thrusters, then Partner 1completes 21 Pull ups followed by Partner 2....continue until each person completes 9 Thrusters and 9 Pull Ups. After completing "Fran" Partner 1 will Push the Sled 50ft, Partner 2 will Push the Sled 50ft back and begin the next part of the WOD.
With the remaining time on the cock AMRAP the following: C2B Pull Ups-5/Burpee-7/Swings(A)-9. Partner 1 completes a full round then Partner 2 will complete a full round while Partner 1 rests. Every 6 rounds cash out with 1 Sled Push, Partner 1 50ft/Partner 2 50ft back.
--------------------------------------------------------------------------------------
Thursday, November 27, 2014
Wednesday, November 26, 2014
WOD + Thanksgiving Schedule
Warm Up Sets: Press(Split Jerk Stance) + Split Jerk 2+1: 2-2-1-1
Split Jerk(Rack): 2-2-1-1-1-1 Start first set at 70%-75% of Jerk 1RM
-----------------------------------------------------------------------------------
Bench Press-Sub Max @70-75% of 1RM
Weighted Pull Up or L-sit Pull Up-8-12reps
Ab Crusher-12
x5 Rounds: NFT
--------------------------------------------------
**Thanksgiving Week Schedule:
Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-Normal Class Schedule
Thursday-9am Class Only(Team WOD), Closed in the evening.
Friday-Closed
Saturday-Closed
Split Jerk(Rack): 2-2-1-1-1-1 Start first set at 70%-75% of Jerk 1RM
-----------------------------------------------------------------------------------
Bench Press-Sub Max @70-75% of 1RM
Weighted Pull Up or L-sit Pull Up-8-12reps
Ab Crusher-12
x5 Rounds: NFT
--------------------------------------------------
**Thanksgiving Week Schedule:
Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-Normal Class Schedule
Thursday-9am Class Only(Team WOD), Closed in the evening.
Friday-Closed
Saturday-Closed
539#(245kg)Jerk From Rack!
-------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Tuesday, November 25, 2014
WOD + Thanksgiving Schedule
Curtis P(95#-115#-M/65#-85#-W)
T2B
12-9-6 Reps of Each then, Rest 1min; with the remaining time on the clock:
Shuttle Sprint-4(100ft)
Hang Power Clean-8
Staggered Plyo Push Up-18(Total)
AMRAP-22min:
--------------------------------------------
**Thanksgiving Week Schedule:
Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-Normal Class Schedule
Thursday-9am Class Only(Team WOD), Closed in the evening.
Friday-Closed
Saturday-Closed
T2B
12-9-6 Reps of Each then, Rest 1min; with the remaining time on the clock:
Shuttle Sprint-4(100ft)
Hang Power Clean-8
Staggered Plyo Push Up-18(Total)
AMRAP-22min:
--------------------------------------------
**Thanksgiving Week Schedule:
Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-Normal Class Schedule
Thursday-9am Class Only(Team WOD), Closed in the evening.
Friday-Closed
Saturday-Closed
Curtis P Demo
----------------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Monday, November 24, 2014
WOD + Thanksgiving Schedule
Snatch-1
EMOM-15min: @70%-5min/@75%-5min/@80%-5min
--------------------------------------------------------------------
Squat Clean-1 @75% of C&J 1RM
Front Squat-2
Lateral Burpee-8
EMOM-10min:
--------------------------------------------------------------------
**Thanksgiving Week Schedule:
Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-Normal Class Schedule
Thursday-9am Class Only(Team WOD), Closed in the evening.
Friday-Closed
Saturday-Closed
EMOM-15min: @70%-5min/@75%-5min/@80%-5min
--------------------------------------------------------------------
Squat Clean-1 @75% of C&J 1RM
Front Squat-2
Lateral Burpee-8
EMOM-10min:
--------------------------------------------------------------------
**Thanksgiving Week Schedule:
Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-Normal Class Schedule
Thursday-9am Class Only(Team WOD), Closed in the evening.
Friday-Closed
Saturday-Closed
Old School Russian Weightlifting Training Video
-----------------------------------------------
Strongman--Olympic Weightlifting--Kettlebells at CrossFit Seguin.
Try a week of FREE classes.
Membership discounts for Military, L.E., Veterans, Teachers and Students.
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
830-556-4180
----------------------------------------------------------------
Sunday, November 23, 2014
Thanksgiving Week Schedule:
Thanksgiving Week Schedule:
Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-Normal Class Schedule
Thursday-9am Class Only(Team WOD), Closed in the evening.
Friday-Closed
Saturday-Closed
-----------------------------------------------------------------------------
Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-Normal Class Schedule
Thursday-9am Class Only(Team WOD), Closed in the evening.
Friday-Closed
Saturday-Closed
-----------------------------------------------------------------------------
Saturday, November 22, 2014
WOD
Saturday:
Wall Ball
OHS(115#-135#-M/75#-95#-W)
Pull Up
21,18,15,12, & 9 Reps Each:
-----------------------------------
Friday:
2DB Renegade Rows-18(AHAP)
2KB Step Ups-16(2x53#-M/2x35#-W)
Sled Push-100ft(50/50)
x5 Rounds NFT:
-----------------------------------
Double Rope Climb-2
Keg Press-5
x3 Sets:
-----------------------------------
Wall Ball
OHS(115#-135#-M/75#-95#-W)
Pull Up
21,18,15,12, & 9 Reps Each:
-----------------------------------
Friday:
2DB Renegade Rows-18(AHAP)
2KB Step Ups-16(2x53#-M/2x35#-W)
Sled Push-100ft(50/50)
x5 Rounds NFT:
-----------------------------------
Double Rope Climb-2
Keg Press-5
x3 Sets:
-----------------------------------
Thursday, November 20, 2014
WOD
Snatch: 2-2-2-2-1-1 Start first set at 75% of 1RM
------------------------------------------------------------
Thruster-12(95#-M/65#-W)
Muscle Ups-6
DB/KB Snatch-5,4,3 Reps of Each(53#-M/35#-W)
AMRAP-12min:
-------------------------------------------
------------------------------------------------------------
Thruster-12(95#-M/65#-W)
Muscle Ups-6
DB/KB Snatch-5,4,3 Reps of Each(53#-M/35#-W)
AMRAP-12min:
-------------------------------------------
"I love the smell of chalk in the morning"
-----------------------------------------------------------------
Certified in:
Olympic Weight Lifting-Strongman-Kettlebells-CrossFit
Try a week free at CrossFit Seguin! Morning and Evening Classes available Monday thru Saturday!
Come visit us on Hwy 46!
Wednesday, November 19, 2014
WOD
DB Bench Press-SM
Barbell Bent Row-12-Unbroken-AHAP
x5 Rounds: NFT;
-----------------------------------------------
Strict Shoulder Press-SM 95#-155#-M/65#-115#-W)
Chin Ups(Weighted/L-Sit/Odd Grip)-8-12reps
x3 Rounds: NFT:
------------------------------------------------
Barbell Bent Row-12-Unbroken-AHAP
x5 Rounds: NFT;
-----------------------------------------------
Strict Shoulder Press-SM 95#-155#-M/65#-115#-W)
Chin Ups(Weighted/L-Sit/Odd Grip)-8-12reps
x3 Rounds: NFT:
------------------------------------------------
Shoulder Stretches
-------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Tuesday, November 18, 2014
WOD
Back Squats: 5-5-4-4-2-2
Start First Set at 75% of 1RM.
---------------------------------------
Swings(A)-30(70#-53#-M/44#-35#-W)
Plyo Up and Over Push Ups-20
Burpee Box Jumps-10(30"/24")
AMRAP-12min:
----------------------------------------
Start First Set at 75% of 1RM.
---------------------------------------
Swings(A)-30(70#-53#-M/44#-35#-W)
Plyo Up and Over Push Ups-20
Burpee Box Jumps-10(30"/24")
AMRAP-12min:
----------------------------------------
Tatiana Kashirina: 5 World Records at the Weightlifting Worlds!
------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Monday, November 17, 2014
WOD
Clean-1
Every 30sec for 5min: Add Weight During
1min Break: Then;
Clean-1
EMOM-5min: Add Weight During
------------------------------------------
Push Press-10(95#-135#-M/65#-95#-W)
Racked Lunges-10(5/5)
AMRAP-10min:
------------------------------------------
Every 30sec for 5min: Add Weight During
1min Break: Then;
Clean-1
EMOM-5min: Add Weight During
------------------------------------------
Push Press-10(95#-135#-M/65#-95#-W)
Racked Lunges-10(5/5)
AMRAP-10min:
------------------------------------------
105kg Lifters at the Weightlifting Worlds, setting World Records!
------------------------------------------------------------
Olympic Weightlifting and Strong(wo)man Training every Friday at CrossFit Seguin!
Try a FREE week of Classes!
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
Friday, November 14, 2014
WOD
Weightlifting Program Posted in the Red Room:
-----------------------------------------------------------
Farmers Walk x2
Stone to Shoulder-6-AHAP
DB Snatch-5,4,3 Reps Each Arm-AHAP
x5 Rounds:
------------------------------------------------------------
**Reminder: No Class this Saturday.
-----------------------------------------------------------
Farmers Walk x2
Stone to Shoulder-6-AHAP
DB Snatch-5,4,3 Reps Each Arm-AHAP
x5 Rounds:
------------------------------------------------------------
**Reminder: No Class this Saturday.
484#(220kg) Snatch From Blocks
---------------------------------------------------
SWOD and Olympic Weightlifting Every Friday during CrossFit Seguin's Open Gym:
8:30am-11am and 4pm-8pm
Thursday, November 13, 2014
WOD
OHS-5(95#-135#-M/55#-95#-W)
Lateral Burpee-10
Snatch-5
Double Under-40
AMRAP-18min:
--------------------
**Reminder: No Class this Saturday: Join us at the Wurst Games at Alpha CrossFit in New Braunfels!
Lateral Burpee-10
Snatch-5
Double Under-40
AMRAP-18min:
--------------------
**Reminder: No Class this Saturday: Join us at the Wurst Games at Alpha CrossFit in New Braunfels!
OHS Technique and Mobility
------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
Wednesday, November 12, 2014
WOD
Bench Press-Sub Max(5-8 Reps) @70-80% of 1RM
1 Arm DB Row-15L/15R-AHAP
x5 Rounds NFT:
-----------------------------------------
2KB Squats-10(88#-70#-M/53#-44#-W)
Ab Crusher-15
x3 Rounds NFT:
-----------------------------------------
**Schedule Reminder: No Class this Saturday. Join us at Alpha CrossFit!
1 Arm DB Row-15L/15R-AHAP
x5 Rounds NFT:
-----------------------------------------
2KB Squats-10(88#-70#-M/53#-44#-W)
Ab Crusher-15
x3 Rounds NFT:
-----------------------------------------
**Schedule Reminder: No Class this Saturday. Join us at Alpha CrossFit!
Embrace The Grind!
-------------------------------------------------------------------------
CrossFit-Kettlebells-Strong(wo)man-Olympic Weight Lifting at CrossFit Seguin!
Come visit us on Highway 46 in Seguin! Try a FREE week of classes!
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
Tuesday, November 11, 2014
WOD
2 Rounds of Cindy
400M Run
4 Rounds of Cindy
400M Run
6 Rounds of Cindy
400M Run
8 Rounds of Cindy
400M Run
10 Rounds of Cindy
400M Run
AMRAP 25min: **30-40# Ruck Optional. "Cindy"=5 Pull Ups/10 Push Ups/15 Squats
-------------------------------------------------------
**Reminder: No Class this Saturday.
400M Run
4 Rounds of Cindy
400M Run
6 Rounds of Cindy
400M Run
8 Rounds of Cindy
400M Run
10 Rounds of Cindy
400M Run
AMRAP 25min: **30-40# Ruck Optional. "Cindy"=5 Pull Ups/10 Push Ups/15 Squats
-------------------------------------------------------
**Reminder: No Class this Saturday.
Happy Veterans Day!
Happy Veterans Day to all My Brothers and Sisters in Arms! -J. Gaitan
-------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Monday, November 10, 2014
WOD
Snatch Grip Deadlift + Hang Snatch 1+1 @75%-85%
EMOM-10min:
-------------------------------------------------------------------
Double Under-30
Burpee-12
AMRAP-12min:
-------------------------------------------------------------------
EMOM-10min:
-------------------------------------------------------------------
Double Under-30
Burpee-12
AMRAP-12min:
-------------------------------------------------------------------
Your Excuse is Invalid!!
Your Excuse is Invalid!!
-----------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Sunday, November 9, 2014
WOD
Double Under-60
OHS-15(95#-115#-M/65#-75#-W)
Rope Climb-1
x5 Rounds Then;
Cash Out: 800M Run, For Time:
------------------------------------------------------------
OHS-15(95#-115#-M/65#-75#-W)
Rope Climb-1
x5 Rounds Then;
Cash Out: 800M Run, For Time:
------------------------------------------------------------
Super Heavy "Grace"
-------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
Friday, November 7, 2014
WOD
Weightlifting Program Posted in the Red Room:
-----------------------------------------------------------
Stone to Shoulder-1min Max Reps-AHAP
2KB Squats-10(88#-70#-M/53#-44#-W)
Sled Push-140ft-AHAP
x5 Rounds NFT:
-------------------------------------------------------------
-----------------------------------------------------------
Stone to Shoulder-1min Max Reps-AHAP
2KB Squats-10(88#-70#-M/53#-44#-W)
Sled Push-140ft-AHAP
x5 Rounds NFT:
-------------------------------------------------------------
Flash Back Friday: Sexy Beasts of CrossFit Seguin
TKC-CrossFit Seguin:
Morning and evening classes, Monday thru Saturday. CrossFit, Strongman, Weightlifting, and Kettlebells. Come see what CrossFit Seguin is all about! Try a week of free classes!
Contact: crossfitseguin@gmail.com or 830-556-4180
Thursday, November 6, 2014
WOD
Snatch + High Hang Snatch 1+1: 2-2-2reps, Start at 65% then;
Snatch: 1-1-1
-----------------------------------------------------
Muscle Up-6
Hang Clean and Push Jerk-Max Reps w/Remaining Time(155#-185#-M/115#-125#-W)
90sec Round/45 sec Break x7 Rounds:
------------------------------------------------------
Snatch: 1-1-1
-----------------------------------------------------
Muscle Up-6
Hang Clean and Push Jerk-Max Reps w/Remaining Time(155#-185#-M/115#-125#-W)
90sec Round/45 sec Break x7 Rounds:
------------------------------------------------------
Lydia Valentine: 253#(115kg) Snatch in Slow Motion
-----------------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46N.
Seguin, TX 78155
Wednesday, November 5, 2014
WOD
Bench Press-Find a 1RM
-------------------------------
Ring Push Ups-Sub Max(10+ Reps)
2DB Renegade Rows-16(8L/8R-Alternating)-AHAP
Ab Crushers-15
x5 Rounds NFT:
-------------------------------
-------------------------------
Ring Push Ups-Sub Max(10+ Reps)
2DB Renegade Rows-16(8L/8R-Alternating)-AHAP
Ab Crushers-15
x5 Rounds NFT:
-------------------------------
Camille takes on "Amanda" w/ Mens Weight
---------------------------------------------------------------
CrossFit/ Kettlebells/ Strongman/ Weightlifting and More at CrossFit Seguin!
Come see for yourself what everyone is talking about! Try a Free week at CrossFit Seguin!
Contact Us: 830-556-4180 or crossfitseguin@gmail.com
Tuesday, November 4, 2014
WOD
Back Squat: 5x5 @80%-85% of 1RM
20min to complete:
----------------------------------------------
Thrusters(95#-M/65#-W)
Pull Ups
10min AMRAP of the following sequence: 3,6,9,12,15,18,21....by 3's
-------------------------------------------------
20min to complete:
----------------------------------------------
Thrusters(95#-M/65#-W)
Pull Ups
10min AMRAP of the following sequence: 3,6,9,12,15,18,21....by 3's
-------------------------------------------------
Why You Can't Lose Weight:
-------------------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Monday, November 3, 2014
WOD
Thruster + Split Jerk(1+2) @AHAP
EMOM 8min:
---------------------------------------------
Med Ball Clean-20
200M Run w/Med Ball
Pull Ups-15
AMRAP-12min:
---------------------------------------------
EMOM 8min:
---------------------------------------------
Med Ball Clean-20
200M Run w/Med Ball
Pull Ups-15
AMRAP-12min:
---------------------------------------------
Monday Motivation!
----------------------------------------------------------
Interested in seeing what CrossFit Seguin is all about? We offer 22 Classes a week, No Contracts, No sign Up Fees, No B.S....Just hard training!
Try a Free week of classes anytime!
Contact us: crossfitseguin@gmail.com or 830-556-4180
Stop by and check out a class:
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
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