Bench Press-SM @75%-80%
1Arm DB Rows-12L/12R-UB-AHAP
Ab Crushers-15 UB
x8 Rounds: 1min-2min Rest between Rounds
------------------------------------------------------
This weeks schedule:
Wednesday: Open Gym: 4pm-6pm
Thursday: Closed
Friday: 5:30am
Saturday: Closed
Wednesday, December 31, 2014
Tuesday, December 30, 2014
WOD + Schedule Update
Indoor Shuttle Sprints 5X5
---------------------------------
Front Squat-10(165#-M/125#-W)
Double Under-50
C2B Pull Ups-15
AMRAP-18min:
-------------------------------------
This weeks Class Schedule:
Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-5:30am, 9am, Open Gym: 4pm-6pm
Thursday-Closed
Friday-5:30am Class Only
Saturday-Closed
---------------------------------
Front Squat-10(165#-M/125#-W)
Double Under-50
C2B Pull Ups-15
AMRAP-18min:
-------------------------------------
This weeks Class Schedule:
Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-5:30am, 9am, Open Gym: 4pm-6pm
Thursday-Closed
Friday-5:30am Class Only
Saturday-Closed
Monday, December 29, 2014
WOD + Schedule Update
Power Snatch-2 @AHAP
EMOM-10min Then;
4min to find a Heavy Single:
----------------------------------
Burpee-15
Wall Ball-20
AMRAP-10min:
----------------------------------
This weeks Class Schedule:
Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-5:30am, 9am, Open Gym: 4pm-6pm
Thursday-Closed
Friday-5:30am Class Only
Saturday-Closed
EMOM-10min Then;
4min to find a Heavy Single:
----------------------------------
Burpee-15
Wall Ball-20
AMRAP-10min:
----------------------------------
This weeks Class Schedule:
Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-5:30am, 9am, Open Gym: 4pm-6pm
Thursday-Closed
Friday-5:30am Class Only
Saturday-Closed
Quick Tips for a Bigger Bench-Mak Bell
-------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Sunday, December 28, 2014
Schedule for Dec. 29th - Jan. 3rd
This weeks Class Schedule:
Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-5:30am, 9am, Open Gym: 4pm-6pm
Thursday-Closed
Friday-5:30am Class Only
Saturday-Closed
-------------------------------------------------------
Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-5:30am, 9am, Open Gym: 4pm-6pm
Thursday-Closed
Friday-5:30am Class Only
Saturday-Closed
-------------------------------------------------------
Wednesday, December 24, 2014
Updated Schedule for Week of Dec. 24th -thru- Dec 27th
Updated Schedule for this week:
Wednesday: 5:30am, 9am, & Open Gym 4pm-6pm.
Thursday Closed.
Friday: 5:30am & 8am Class.
Saturday: Closed.**
------------------------------------------------------------
Wednesday: 5:30am, 9am, & Open Gym 4pm-6pm.
Thursday Closed.
Friday: 5:30am & 8am Class.
Saturday: Closed.**
------------------------------------------------------------
Tuesday, December 23, 2014
WOD
Back Squat: 80% x 6 Reps(6 Sets)
------------------------------------------
Front Racked Lunges(115#-135#-M/85#-95#-W)
Up and Over Plyo Push Ups
L-sit Chin Ups
30-20-10 Reps Of Each: NFT
------------------------------------------
**This weeks schedule:
Tuesday Normal Classes.
Wednesday: 5:30am, 9am, & Open Gym 4pm-6pm.
Thursday Closed.
Friday: 5:30am & 8am Class.
Saturday: Closed.**
------------------------------------------
Front Racked Lunges(115#-135#-M/85#-95#-W)
Up and Over Plyo Push Ups
L-sit Chin Ups
30-20-10 Reps Of Each: NFT
------------------------------------------
**This weeks schedule:
Tuesday Normal Classes.
Wednesday: 5:30am, 9am, & Open Gym 4pm-6pm.
Thursday Closed.
Friday: 5:30am & 8am Class.
Saturday: Closed.**
Monday, December 22, 2014
WOD
12min: To Find a 1RM on Hang Squat Clean
-------------------------------------------------------
Hang Squat Clean-1 @ 80% of 1RM
Every 30sec for 5min:
-------------------------------------------------------
Swings(A)-21(70#-M/53#-W)
Goblet Squat-15(70#-M/53#-W)
C2B Pull Up-9
AMRAP-10min:
------------------------------------------------------
**This weeks schedule: Monday-Tuesday Normal Classes. Wednesday: 5:30am, 9am, & Open Gym 4pm-6pm. Thursday Closed. Friday: 5:30am & 8am Class. Saturday: Closed.**
-------------------------------------------------------
Hang Squat Clean-1 @ 80% of 1RM
Every 30sec for 5min:
-------------------------------------------------------
Swings(A)-21(70#-M/53#-W)
Goblet Squat-15(70#-M/53#-W)
C2B Pull Up-9
AMRAP-10min:
------------------------------------------------------
**This weeks schedule: Monday-Tuesday Normal Classes. Wednesday: 5:30am, 9am, & Open Gym 4pm-6pm. Thursday Closed. Friday: 5:30am & 8am Class. Saturday: Closed.**
Stretching after a workout by Russian Olympic Athlete: Nadi Evstyuhkhina
-----------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
WOD
Saturday:
1,600M Run
Deadlifts-Max Reps with remaining Time: 225#-M/155#-W
10min; then with no break,
800M Run
Power Clean-Max Reps with remaining Time: 135#-M/95#-W
6min: then with no break,
400M Run
Front Squats-Max Reps with remaining Time: 135#-M/95#-W
4min:
Sore is total Reps completed:
---------------------------------------------------------
This weeks schedule: Monday-Tuesday Normal Classes. Wednesday: 5:30am, 9am, & Open Gym 4pm-6pm. Thursday Closed. Friday: 5:30am & 8am Class. Saturday: Closed.
1,600M Run
Deadlifts-Max Reps with remaining Time: 225#-M/155#-W
10min; then with no break,
800M Run
Power Clean-Max Reps with remaining Time: 135#-M/95#-W
6min: then with no break,
400M Run
Front Squats-Max Reps with remaining Time: 135#-M/95#-W
4min:
Sore is total Reps completed:
---------------------------------------------------------
This weeks schedule: Monday-Tuesday Normal Classes. Wednesday: 5:30am, 9am, & Open Gym 4pm-6pm. Thursday Closed. Friday: 5:30am & 8am Class. Saturday: Closed.
Friday, December 19, 2014
WOD
Weightlifting Program Posted in the Red Room:
-----------------------------------------------------------
Bench Press-Sub Max Reps
Deadlift(Fat Bar)-7
Weighted Pull Up/Muscle Up-9
x5 Rounds NFT:
-----------------------------------------------------------
Finish: DB Alt Hammer Curls-Max Reps x4 Sets
-----------------------------------------------------------
**Christmas Party this Saturday! 7:30pm-Close at the Guadalupe Grill House in Seguin!
-----------------------------------------------------------
Bench Press-Sub Max Reps
Deadlift(Fat Bar)-7
Weighted Pull Up/Muscle Up-9
x5 Rounds NFT:
-----------------------------------------------------------
Finish: DB Alt Hammer Curls-Max Reps x4 Sets
-----------------------------------------------------------
**Christmas Party this Saturday! 7:30pm-Close at the Guadalupe Grill House in Seguin!
Love to Lift!
----------------------------------------------------
Friday Open Gym: 4pm-8pm; Lifting and SWOD posted on the board!
Thursday, December 18, 2014
WOD
Clean + Front Squat(1+1) @90% of Clean 1RM
Every 90sec x 8 rounds:
-----------------------------------------------------------
Thrusters-Max Reps(115#-M/85#-W)
Burpee Pull Up-8
AMRAP-10min: Score is total Thrusters:
------------------------------------------------------------
Every 90sec x 8 rounds:
-----------------------------------------------------------
Thrusters-Max Reps(115#-M/85#-W)
Burpee Pull Up-8
AMRAP-10min: Score is total Thrusters:
------------------------------------------------------------
From FAT to JACKED!-Mark Bell
-----------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
Wednesday, December 17, 2014
WOD
Push Press: 75%-80%x5(5)
----------------------------------
DB Bench Press-Sub Max
Weighted Chin Up-8-12reps
Evil Wheel-12
x7 Rounds NFT:
----------------------------------
----------------------------------
DB Bench Press-Sub Max
Weighted Chin Up-8-12reps
Evil Wheel-12
x7 Rounds NFT:
----------------------------------
500#x10 Back Squat!!
-----------------------------------------------------------------
FREE Trial Week of training at CrossFit Seguin!
Classes mornings and evenings, Monday thru Saturday plus Open Gym Times.
Olympic Weightlifting, Strongman, and Kettlebells programed in a group class setting.
Contact us: crossfitseguin@gmail.com
Tuesday, December 16, 2014
WOD
Back Squats: 85%x2reps(6sets)
--------------------------------------
2KB Thrusters-8(70#-53#-M/44#-35#-W)-Even min
Burpee Box Jump Overs-8(24"/20")-Odd min
EMOM-12min(E/O)
-------------------------------------
**Reminder: Christmas Party this Saturday!
--------------------------------------
2KB Thrusters-8(70#-53#-M/44#-35#-W)-Even min
Burpee Box Jump Overs-8(24"/20")-Odd min
EMOM-12min(E/O)
-------------------------------------
**Reminder: Christmas Party this Saturday!
12miles of HELL-12mile Ruck March/Run
-----------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
Contact us for a FREE trial week of classes!
Monday, December 15, 2014
WOD
Power Clean-1
Jerk-1
Squat Clean-1
Jerk-2
x5 Sets @80%of C&J 1RM: NFT
-----------------------------------------
DB Snatch(70#-M/50#-W)
C2B Pull Up
10min AMRAP: 2,4,6,8,10, Then Start back at 2 and ladder back up:
----------------------------------------- **Reminder: CrossFit Seguin Christmas Party this Saturday!
Jerk-1
Squat Clean-1
Jerk-2
x5 Sets @80%of C&J 1RM: NFT
-----------------------------------------
DB Snatch(70#-M/50#-W)
C2B Pull Up
10min AMRAP: 2,4,6,8,10, Then Start back at 2 and ladder back up:
----------------------------------------- **Reminder: CrossFit Seguin Christmas Party this Saturday!
Masters Strongman World Championships-2014
--------------------------------------------------------------------
Strongman Training at CrossFit Seguin!
Group Classes Monday thru Saturday, mornings and evenings, plus Open Gym Times.
Instructors Certified in:
CrossFit, Kettlebells(RKC/SFG), Strongman, Olympic Weightlifting,
and Underground Strength Coach
-------------------------------------------
Contact us for a FREE Week of training: crossfitseguin@gmail.com
Friday, December 12, 2014
WOD
Weightlifting Program and Percentages Posted in the Red Room
-----------------------------------------------------------------------------
DB 1Arm Snatch-5L/5R @1/2 BW
Tire Flip-10 @ 3xBW
Target Burpees-12
x5 Rounds:
-----------------------------------------
Skill: Pull Up/Kipping/Muscle Up
-----------------------------------------
-----------------------------------------------------------------------------
DB 1Arm Snatch-5L/5R @1/2 BW
Tire Flip-10 @ 3xBW
Target Burpees-12
x5 Rounds:
-----------------------------------------
Skill: Pull Up/Kipping/Muscle Up
-----------------------------------------
3 Position Clean
---------------------------------------------------------------
Olympic Lifting and SWOD every Friday at CrossFit Seguin!
Friday Open Gym Times: 8:30am-11am & 4pm-8pm
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Thursday, December 11, 2014
WOD
Back Squat-75%-80%x6reps(5sets)
-------------------------------------------
Wall Ball-12
SDLHP-12(95#-M/65#-W)
Racked Lunges-12(T)
AMRAP-10min:
------------------------------------------
-------------------------------------------
Wall Ball-12
SDLHP-12(95#-M/65#-W)
Racked Lunges-12(T)
AMRAP-10min:
------------------------------------------
Sam Briggs- 4 on 1:
-------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Wednesday, December 10, 2014
WOD
Bench Press-Sub Max Reps @70-75% of 1RM
Halo-12CW/12CCW(25#-45#)
Supine Ring Rows-20
x5 Rounds NFT:
-------------------------------------------------------
Weighted Sit Up-60reps(25#-35#)
Halo-12CW/12CCW(25#-45#)
Supine Ring Rows-20
x5 Rounds NFT:
-------------------------------------------------------
Weighted Sit Up-60reps(25#-35#)
Tuesday, December 9, 2014
WOD
Double Under-30
Pistol-10(Alt-5/5)
EMOM-10min:
-------------------
3-5min Break
-------------------
Thruster(95#-M/65#-W)
T2B
3,6,9,12,15,18,12...Contine By 3's
AMRAP-8min:
----------------------
Finish: Skill
Rope Climb: 5 Singles
----------------------
Pistol-10(Alt-5/5)
EMOM-10min:
-------------------
3-5min Break
-------------------
Thruster(95#-M/65#-W)
T2B
3,6,9,12,15,18,12...Contine By 3's
AMRAP-8min:
----------------------
Finish: Skill
Rope Climb: 5 Singles
----------------------
CrossFit Motivation
------------------------------------------------------------------------
Classes Monday thru Saturday plus Open Gym Times: Instructors Certified in:
CrossFit, Kettlebells, Olympic Weightlifting, Strongman,
and Underground Strength Coach
Check out our Class Calendar and stop by for a FREE WEEK of training:
Monday, December 8, 2014
WOD
Hang Snatch
12min to find a 1RM:
--------------------------
Hang Snatch-1
Every 30sec for 5min @ 80% of 1RM above:
-------------------------------------------------------
Double Under-21
Swings(A)-15(53#-M/35#-W)
Burpees-9
AMRAP-10min:
--------------------------------------------------------
12min to find a 1RM:
--------------------------
Hang Snatch-1
Every 30sec for 5min @ 80% of 1RM above:
-------------------------------------------------------
Double Under-21
Swings(A)-15(53#-M/35#-W)
Burpees-9
AMRAP-10min:
--------------------------------------------------------
Weightlifting Motivation 2014 Highlights
----------------------------------------------------------------
Try a FREE week of training at CrossFit Seguin: Kettlebells, Strongman, Olympic Weightlifting and more. Twenty classes a week Monday thru Saturday plus Open Gym Times.
Visit us on Highway 46 in Seguin:
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
WOD
Saturday:
400M Timed Run:
Rest 2-3min
Max Unbroken Push Ups:
Rest 2-3min
Max Unbroken Pull Ups:
Rest 2-3min
Max Height Box Jump:
------------------------------
Front Squat(155#-M/125#-W)
HSPU
Pistol(Alt)
20-14-8 Resp of Each For Time:
--------------------------------
400M Timed Run:
Rest 2-3min
Max Unbroken Push Ups:
Rest 2-3min
Max Unbroken Pull Ups:
Rest 2-3min
Max Height Box Jump:
------------------------------
Front Squat(155#-M/125#-W)
HSPU
Pistol(Alt)
20-14-8 Resp of Each For Time:
--------------------------------
Friday, December 5, 2014
WOD
Weightlifting Program and Percentages Posted in the Red Room
------------------------------------------------------------------------------
Skill: Rope Clime Technique
------------------------------------
Stone Loading-5-AHAP
Sled Push-100ft(50/50)-AHAP
Burpee-Pull up/Muscle Up
x5 Rounds: NFT:
------------------------------------
------------------------------------------------------------------------------
Skill: Rope Clime Technique
------------------------------------
Stone Loading-5-AHAP
Sled Push-100ft(50/50)-AHAP
Burpee-Pull up/Muscle Up
x5 Rounds: NFT:
------------------------------------
Olympic Weightlifting
----------------------------------------------------------
Olympic Weightlifting Every Friday during Open Gym at CrossFit Seguin!
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
Thursday, December 4, 2014
WOD
Snatch Grip DL + Snatch 1+1: 2-2-1-1-1-1
15min:
----------------------------------------------------
Hang Power Clean-5(95#-M/65#-W-Barbell Complex)
Front Squat-5
Push Press-5
Thruster-5
Double Under-30
AMRAP-10min:
---------------------------------------------------
15min:
----------------------------------------------------
Hang Power Clean-5(95#-M/65#-W-Barbell Complex)
Front Squat-5
Push Press-5
Thruster-5
Double Under-30
AMRAP-10min:
---------------------------------------------------
Snatch analysis:
--------------------------------------------------------
Classes Monday thru Saturday plus Open Gym times. Kettlebells, Olympic Weightlifting, Strongman training and more!
Try a FREE week of classes at CrossFit Seguin!
Contact Us: crossfitseguin@gmail.com or visit us on Hwy 46 in Seguin.
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
Wednesday, December 3, 2014
WOD
Deadlift: Work up to a 1RM for the day.
-----------------------------------------------
DB Strict Shoulder Press-Sub Max
Barbell Curls-10
Ab Crusher-15
x5 Rounds: NFT;
-----------------------------------------------
-----------------------------------------------
DB Strict Shoulder Press-Sub Max
Barbell Curls-10
Ab Crusher-15
x5 Rounds: NFT;
-----------------------------------------------
Mikhail Koklyaev: "My F#ucking CrossFit!
------------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Tuesday, December 2, 2014
WOD
Weighted Pull Up-6(AHAP)
Back Extensions-8(Weighted or BW)
x5 Sets:
-----------------------------------------------
1min: Ring Dips-Max Reps
1min: 2KB Squats-Max Reps 88#-70#-M/53#-44#-W)
1min: Rest
EMOM-18min:
------------------------------------------------
Back Extensions-8(Weighted or BW)
x5 Sets:
-----------------------------------------------
1min: Ring Dips-Max Reps
1min: 2KB Squats-Max Reps 88#-70#-M/53#-44#-W)
1min: Rest
EMOM-18min:
------------------------------------------------
Basic Kettlebell Work-Singles and Doubles
-----------------------------------------------------------------
TKC-CrossFit Seguin Instructors are Certified in:
Kettlebells(RKC/SFG), CrossFit, Strongman, Olympic Weightlifting, CrossFit Football
and Underground Strength Coach.
Try a FREE week of classes. Visit us on Hwy 46 N in Seguin.
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Monday, December 1, 2014
WOD
Hang Squat Clean+ Squat Clean + Jerk(1+1+1)
EMOM-12min; AHAP
---------------------------------------------------------
Hang Power Clean-15(175#-M/115#-W)
Wall Ball-50
Deficit HSPU-20(6"-M/4"-W)
AMRAP-12min(Goal: 2 Rounds, RX)
----------------------------------------------------------
**Push For Pets is this Saturday at New Braunfels CrossFit
EMOM-12min; AHAP
---------------------------------------------------------
Hang Power Clean-15(175#-M/115#-W)
Wall Ball-50
Deficit HSPU-20(6"-M/4"-W)
AMRAP-12min(Goal: 2 Rounds, RX)
----------------------------------------------------------
**Push For Pets is this Saturday at New Braunfels CrossFit
Lifting and Life
--------------------------------------------------------
TKC-CrossFit Seguin,
Morning and evening Classes, Monday thru Saturday plus Open Gym Times.
Try a FREE week of training and see what CrossFit Seguin is all about! No contracts, No sign up fees, No B.S.!
Beginners Classes and Women's only classes available, contact us for details: crossfitseguin@gmail.com
CrossFit Seguin Class schedule and prices>> http://www.crossfitseguin.blogspot.com/p/calendar.html
Subscribe to:
Posts (Atom)