WOD

13.2: 10min AMRAP of:

S.T.O-5(115#-M/75#-W)
Deadlift-10
Box Jump-15
-----------------------
3 Min Break, Then;
-----------------------

15.4: 8min AMRAP of the Following Sequence:

HSPU-3
Clean-3(185#-155#-M/125#-105#-W)
HSPU-6
Clean-3
HSPU-9
Clean-3
HSPU-12
Clean-6
HSPU-15
Clean-6
HSPU-18
Clean-6
------------------------------------
3min Rest, Then;
------------------------------------
3min Max Reps Lateral Burpees
------------------------------------

WOD

Weighted Push Up-20 to Max Reps(45#-M/35#-W)
Weighted Pull Ups-10 to 15 Reps
Bulgarian Split Squats-20(10L/10R)-2x70#-M/2x53#-W

x5 Rounds:
--------------------------------------------------------------------

New Year, New Schedule: Starting January 11th

This is the new schedule for 2016. Just a few changes. New schedule goes in to effect January 11th, 2016. The new 4:10pm Class is a Kettlebell Class. All other classes are normal CrossFit Classes.
-------------------------
Monday: 5:30am, 9am, 4:10pm(KB), 5pm & 6pm
Tuesday: 9am, 4:10pm(KB), 5pm & 6pm
Wednesday: 5:30am, 9am, 5pm & 6pm
Thursday: 9am, 4:10pm(KB), 5pm & 6pm
Friday: 5:30am, Open Gym: 8:30am-11am & 4pm-8pm
Saturday: 10am

WOD+ Schedule

5min AMRAP of:

Bar Muscle Up-4   or    Pull Up-6
Squat-12                        Squat-12
----------------------
1min Rest: Then;
-----------------------
7min AMRAP of:

1 Arm Snatch-16(8L/8R)-53#-M/35#-W
Burpee-12
-----------------------
2min Rest: Then;
-----------------------
12min AMRAP of:

Hang Power Clean-9(115#-M/85#-W)
Hand Release Push Up-12
Wall Ball-15
-------------------------------------------------
New Years Schedule:

Wednesday-Normal Schedule
Thursday-9am Only
Friday-Closed
Saturday-Closed

Marathon Row

Wade C. finishing a Marathon Row..That's 42,195 Meters!! 

WOD

3 Position Clean + Jerk @70%-75%

EMOM: 8min
---------------------------------------------
Double Under- 80-60-40-20
Swing(R)       - 40-30-20-10 (88#-70#-M/53#-44#-W)
Burpee           -20-15-10-5

For Time:
--------------------------------------------------

New for 2016: Kettlebell Classes

New Kettlebell Classes Starting January 11th at CrossFit Seguin. Monday's Tuesday's and Thursday's at 4:10pm. FREE to all current CrossFit Seguin Members.
----------------------------------------------------------------------

Merry Christmas!

Merry Christmas CrossFit Seguin!! We're closed the rest of the week. Back on it on Monday!

WOD

Bench Press-4 to Sub max Reps @80%
Renegade Rows-16(8L/8R-Alt)-AHAP

x5 Rounds:
-----------------------------------------------
Double Kettlebell/Dumbbell Alternating Military Press-10-20 Total
Muscle Up-5-10reps

x4 Rounds:
-------------------------------------------------

WOD + Schedule

Back Squats: 70%-75% x6 to Sub Max Reps
Hanging Leg Raise: 15

x4 Sets Each
----------------------------------------------------------
12min AMRAP of:

2KB Squats-12
V-Ups-15
2KB Suitcase Lunges-12
Clapping Push Ups-15
----------------------------------------------------------
Holiday Schedule:

Wednesday-Normal Class Schedule
Thursday-9am Only
Friday-Closed
Saturday-Closed

WOD

EMOM: 21 Min

1st min: Power Clean-6(155#-135#-M/110#-95#-W)
2nd min: Wall Ball-15
3rd min: 200M Run
------------------------------------------------------------------

Holiday Schedule

Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-Normal Class Schedule
Thursday-9am Only
Friday-Closed
Saturday-Closed
----------------------------------------------

WOD

Weightlifting Program Posted in the Red Room:
----------------------------------------------------------
SWOD:

DB Bench Press-6 to 12 Reps
Supine Ring Rows-15 to Sub Max
Deadlift-4-8 Reps T&G 275%-80%

x5 Rounds:
----------------------------------------------------------
Calisthenics:

Dive Bomber Push Up
Sit Out
V-Up
Bodyweight Squat

40-30-20-10 AFAP
-----------------------------------------------------------
Conditioning

"Wittman"

Swings-15(70#-M/44#-W)
Power Clean-15(95#-M/65#-W)
Box Jump-15(24"/20")

x7 Rounds:
---------------------------------------------------------

Calisthenics Workout on the board for Open Gym: 40-30-20-10 of: Dive Bomber Push ups, Sit outs, V-Ups & Squats. #crossfitseguin #bodyweighttraining #calisthenics #fridayopengym #pushups #vups #squats

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 18, 2015 at 6:47am PST

WOD

3 Rounds of:

400M Run
Burpee-20
------------
Then;
------------
2 Rounds of:

Double Kettlebell Thrusters-30(2x53#-M/2x35#-W)
T2B-20
-----------
Then;
-----------
1 Round of:

Double Under-90
Wall Ball-60 (10ft)

For Time:
--------------------------------------

WOD

Rope Climb-2
Weighted Dips-12 to Sub Max Reps
Weighted Chin Ups-8-12reps
Sled Push-1.5xBW(140ft) or 2xBW(100ft)

x4-5 Rounds:
----------------------------------------------------

New CrossFit Seguin Hoodies!

WOD

EMOM-12min(E/O)

Power Clean-7(115#-M/85#-W)/Double Under-30-Even Minute
Burpee-7/Wall Ball-7(10ft All)-Odd Minute

4min Rest Then;

EMOM-10min(E/O)

Swing(A)-10(70#-M/44#-W)/Double Under-30
Push Press-5/Lateral Burpee-7
------------------------------------------------------------------------------

WOD

Back Squats: 75%-80% x6Reps (6Sets)
------------------------------------------------
"FRAN"

Thruster(95#-M/65#-W)
Pull Up

21-15-9 Reps of Each: For Tine: 10min Time Cap
-------------------------------------------------

WOD

5 Rounds of "Cindy"
"Isabel"
5 Rounds of "Cindy"
"Grace"
5 Rounds of "Cindy"

For Time:
--------------------------------------------------------------------
1 Round of Cindy =5 Pull Ups, 10-Push Ups, 15-Squats
Isabel =30 Snatches (135#-M/95#-W)
Grace=30 Clean & Jerk(135#-M/95#-W)
---------------------------------------------------------------------

WOD

SWOD:

Weighted Push Ups-12 to Max Reps (45#-M/35#-W)
DB Renegade Rows-16(8/8-Alt) AHAP
Sled Push-140ft(70/70) @1.5x BW

x4 Rounds:
----------------------------------------------------------------
Conditioning:

Power Clean-25(125#-M/85#-W)
Double Under-50
Front Squat-25
Double Under-50
Push Press-25
Double Under-50
Back Squats-25
Double Under-50
800M Run

For Time:
--------------------------------------------------------------------

WOD

EMOM-12min E/O

Power Clean-4 @75%-80%-Evern Minute
Front Squat-8-Odd Minute
-----------------------------------------------------
10min AMRAP of:

200M Sprint
Burpee
Goblet Squats(70#-M/53#-W)

3-6-9-12-15-18-21...Continue by 3's
----------------------------------------------------

WOD

Bench Press-6 to Sub max Reps @75%
Curls-10 to Max Reps

x5 Rounds:
------------------------------------------------
2KB/DB Military Press-8-12reps
Supine Ring Rows-Sub Max Reps + Pull Ups-Max Reps
Band Pull A Part-15

x4 Rounds:
------------------------------------------------

CrossFit Seguin In Action!

WOD

800M Run
Double Under-60
Hang Squats Clean-30(135#-115#-M/95#-75#-W)
Pull Up-20

x3 Rounds For Time: 40min Time Cap:
------------------------------------------------------------

WOD

0:00-10:00

Wall Ball-150 (20/14-10ft All)
------------------------------------
10:00-20:00

Power Clean(115#-M/85#-W)
HSPU

21-15-9
------------------------------------
20:00-30:00

Thruster(115#-M/85#-W)
Bar Muscle Up

15-12-9
-----------------------------------

WOD

12min AMRAP of:

HSPU-8
Box Jumps-12(24"/20")
Swings(A)-15(70#-M/53#-W)

--2min Rest Then;

12min AMRAP of:

Double Kettlebell Squats-12(2x70#-M/2x53#-W)
C2B Pull Up-9
200M Run
-------------------------------------------------------------

A little fun with Weighted Dips and Weighted Pistols: 15-20-Dips/12-Pistols x5....#weightedbodyweight #dips #pistols #calisthenics #crossfitseguin #opengym

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 4, 2015 at 7:08am PST

WOD

Weightlifting Program Posted in the Red Room:
----------------------------------------------------------
SWOD:

Stone 2 Shoulder-5 @3/4 Bodyweight
Weighed Dips-12 to Max
Farmers Walk-140ft(70/70) @ Bodyweight/BW + Each Arm

x4-5 Rounds:
-------------------------------------------------------------
Skill:

Rope Climb-3
HSPU-6(Strict)

x4 Rounds:
------------------------------------------------------------
Conditioning:

Thruster(2x53#-M/2x35#-W)
Lateral Burpee              >25-20-15-10-5 Reps of Each
Double Unders                50-40-30-20-10 Reps

For Time:
-------------------------------------------------------------
Row: Intervals: 400M x5 (1min Rest Between Rounds) AFAP
-------------------------------------------------------------

Got this killer WOD done with my bro Travis. #wodkillers #itreallykilledus #doublekettlebell #kettlebellwod #fridayopengym #whosnext #crossfitseguin #texaskettlebellclub #PhotoGrid

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 4, 2015 at 9:10am PST

WOD

Back Squats: 75%x7-10reps(3 Sets), 80%x4-8reps(3 Sets)
----------------------------------------------------------------------
Double Unders-30
Wall Ball-12(20/14-10ft)
Deadlift-9(115#-M/85#-W)
Hang Squat Clean-6
Push Press-3

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

WOD

Bench Press-3-3-2-2-1-1-To Max
----------------------------------------
Weighted Push Up-12 to Max Reps
Weighted Pull Up-10 to 15reps
Ab Crusher-10 + Leg Lever-15

x4-5rounds:
----------------------------------------

WOD

Lateral Burpees-7
Thrusters-10(135#-M/95#-W)

AMRAP-8min, Then;

2min Break, Then;

For Time:

200M Run
Swing(A)-30(70#-M/53#-W)
400M Run
Snatch-30(15L/15R)
600M Run
Racked Kettlebell Squat-30(15L/15R)
800M Run

---------------------------------------------------------

WOD

Warm Up:

Jump Rope-1min
20sec Rest
Weighted Plank-1min
20sec Rest

x3 Rounds:
------------------------------------------------
Burpee-10
Hang Snatch-30(75#/55#)
Burpee-20
Hang Snatch-30(115#/75#)
Burpee-30
Hang Snatch-30(135#/85#)
Burpee-40

For Time: 25min Cap
-------------------------------------------------

Schedule

Thursday: 9am Only: WOD Posted in the Members Only page
Friday: Open Gym: 4pm-8pm
Saturday: Closed

WOD + Schedule

Bench Press-4-8reps @75%-80%
Curl Bar Curls-10 to Max Reps

x5
----------------------------------------
1 Arm DB Rows-15L/15R-AHAP
Weighted Dips-12 to Max Reps

x4
---------------------------------------
Thanksgiving Schedule:

Wednesday: Normal Class Schedule
Thursday: 9am Class Only
Friday: Open Gym 4pm-8pm Only
Saturday: Closed

WOD + Schedule

Split Stance Press + Split Jerk(2+1) 3-3-3-3-3-3

Start with Empty Bar and add weight each Round:
------------------------------------------------------------
Hang Power Clean-5
Front Squat-5     > Complex: (115#-95#-M/85#-65#-W)
Push Press-5
Thruster-5
Lateral Burpee-10
Double Under-50

AMRAP-15min:
-------------------------------------------------------------
Thanksgiving Schedule:

Wednesday: Normal Class Schedule
Thursday: 9am Class Only
Friday: Open Gym 4pm-8pm Only
Saturday: Closed

WOD + Schedule

Back Squat: 70%-75% x8-10reps x3 Sets

Then; Add 10#-20# for 1 set of Max Reps:
----------------------------------------------------
EMOM-14min (Even/Odd)

Power Clean-4 @70-75%-Even Minute
Burpee-8 & Wall Ball-12(10ft-All)-Odd Minute
-----------------------------------------------------
Thanksgiving Schedule:

Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: Normal Class Schedule
Thursday: 9am Class Only
Friday: Open Gym 4pm-7pm Only
Saturday: Closed

Thanksgiving Schedule:

Thanksgiving Schedule:

Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: Normal Class Schedule
Thursday: 9am Class Only
Friday: Open Gym 4pm-7pm Only
Saturday: Closed
----------------------------------------------

WOD

Weightlifting Program Posted in the Red Room:
-----------------------------------------------------------
SWOD:

Double Kettlebell Alternating Mil-Press-10-20reps Total
Dumbbell Renegade Rows-20(10/10-Alt)
Sled Push-70ft @1.5x BW
Sled Drag-70ft

x5 Rounds:
------------------------------------------------------------
Gainz: Barbell Curl-3 Sets of Max Reps
------------------------------------------------------------
Intervals: Row: 300M x5 (1min Break Between Sets)
-------------------------------------------------------------
Conditioning:

200M Run
Target Burpee-20
200M Run
Med Ball Slam-20(25#/18#)
200M Run
Double Kettlebell Cluster-20(53#-M/35#-W)
200M Run
T2B-20

x3 Rounds For Time:
------------------------------------------------------------

WOD

Snatch(Power or Squat)-3 @75%-80%

EMOM-7min:
-----------------------------------------------
Wall Ball-100(20#/14#-10ft)
Double Under-90
Muscle Up-30

AMRAP-15min:
-----------------------------------------------

TBT: 6 Mile Ruck-2013

Throwback: 2013- 6 Mile Ruck Run/Walk
--------------------------------------------------
Next GoRuck Train Up this Saturday. Check the members page for details.

WOD

Dumbbell Bench-8-15reps
Back Squat-8-10reps @70-75%

x8 Rounds: Every 2 Rounds; 1 Sets of Max Pull Ups:
----------------------------------------------------------------

WOD

Ab Crusher-10
Partner Leg Levers(oblique)-20

x3 Rounds Each:
-------------------------------------
Deadlift-4(255#-M/185#-W)
HSPU-8
Box Jump-12(24"/20")

AMRAP-18min:
--------------------------------------

Muscle Up Progression

WOD

400M Run
Wall Ball-Max Reps with Remaining Time:

2min(40sec Rest) x4 Rounds: Score is Total Wall Ball Completed
-------------------------------------------------------------------------------
3min Rest, Then;
-------------------------------------------------------------------------------
Double Under-30
Pull Up-10
Hang Clean & Press-5(135#-115#-M/95#-75#-W)

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

Congrats Teams!

Congrats to our Teams! Both Teams took 4th Place in their Division at the Wurst Games!

NO CLASS

Reminder: No Class today. Come out to Alpha CrossFit to support our Teams. Team Comp starts at 8am.

WOD

Weightlifting Program Posted in the Red Room:
----------------------------------------------------------
SWOD

Yoke Walk-100ft(50/50) @2x Bodyweight
Dips(Weighted or BW)-12-25reps
Farmers Walk-200M(88#-70#-M/70#-53#-W)

x4-5 Rounds NFT:
----------------------------------------------------------
Intervals:

Row: 500M x3(1min Rest between Sets) AFAP

Log in your Total Time, Including Rest Time:
----------------------------------------------------------
Conditioning:

"Holleyman"

Wall Ball-5(10ft)
HSPU-3
Power Clean-1(225#-M/155#-W or75%-80% of your PC 1RM)

x30 Rounds: For Time:
-----------------------------------------------------------

Yoked!

Warming up on the BeastMetals Yoke! Getting ready to SWOD! #crossfitseguin #swodkilla #beastmetals #strongwoman #fridayswod #yoked

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 13, 2015 at 6:02am PST

WOD

Back Squats: 80%x5 (2sets), 85%x3(3sets)
----------------------------------------------------
Double Under-40
Front Racked Lunges-30(115#-M/85#-W)
Hang Power Clean-20
Push Press-10

x3 Rounds: 20min Time Cap:
-----------------------------------------------------
**Reminder: No Class this Saturday.

WOD

Dumbbell Bench Press-6-12 Reps
Deadlift-6-8 Reps @75%+ (T&G)

x5 Rounds:
------------------------------------------
Weighted Pull/Chin Up-50
HSPU(Strict)-50

Break up the reps anyhow:
-----------------------------------------

Happy Veterans Day!

Happy Veterans Day to ALL my Brothers and Sisters who have served! Thank you for your service!

J. Gaitan: U.S. Army, Korea 2002

WOD

Lateral Burpees-Max Reps 45sec
15sec Rest
OHS-Max Reps 45sec (115#-95#-M/85#-65#-W)
15sec Rest
V-Ups-1min Max Reps

x6 Rounds: 90sec Rest Between Rounds:
-------------------------------------------------

WOD + Schedule Change

12min AMRAP of:

Jumping Lunges-30(15/15-Alt)
Swings(A)-30(70#-M/44#-W)
Push Ups-30

-2min Break; Then;

14min AMRAP of:

Burpee-10
Deadlift-10(155#-M/105#-W)
Front Squat-10

---------------------------------------------------
**Schedule Change for this week: No Class this Saturday. We will have two Teams at the Wurst Games. Come out to Alpha CrossFit to cheer on our Teams!

Be STRONGER Than Your Excuses!!

WOD

Warm Up:

Single Jumpo Rope-50
Wall Walk-3
Goblet Squat-12(53#-M/35#-W)
Swing(A)-12

x3 Rounds NFT:
-------------------------------------
Buy in: 600M Run:

OHS-10(135#-M/95#-W)
C2B Pull Up-10
Box Jump Over-10(24"/20")

AMRAP-20min:
----------------------------------------

Eat Well, Lift Often

WOD

Weightlifting Posted in the Red Room:
------------------------------------------------
SWOD

Med Ball Slames-20(25#-M/18#-W)
Weighed Pull Up-8-12reps
Sled Push-140ft(70/70) @1.5x BW

x5 Rounds:
-------------------------------------------------
Skills:

Rope Climb-3
Pistols-12(6L/6R)-Alt

x4 Rounds:
------------------------------------------------
Conditioning:

1000M Row
Hang Power Clean-20 (115#-95#-M/85#-65#-W)
Thrusters-30
Lateral Burpee-40
Wall Ball-60

For Time:
-------------------------------------------------

The Butcher, Balls and Bells

WOD

Bulgarian Split Squats-15-20reps Each Leg x3 Sets:
---------------------------------------------------------------
Double Unders-40
Front Squat-15(115#-M/85#-W)
HSPU-9

AMRAP-15min:
----------------------------------------------------------------

TBT: 2009

WOD

Bench Press-8-12reps @60%-65%
Barbell Curl-10 to Max Reps
Back Squat-8-12reps @65%-70%

x5-7rounds NFT:
--------------------------------------------

WOD

Even Minute: 3-Position Clean + Jerk @75% of C&J 1RM
Odd Minute: T2B-12

EMOM-20min: Even /Odd
------------------------------------------------------------------------
Suicide Sprint 4sets x4 stops (W/Partner for Rest)
------------------------------------------------------------------------

3-Position Clean

WOD

C2B Pull Up-7

Barbell Cluster-7(135#-M/95#-W)

x4 Rounds; Then;

Double Unders-100: Then;

400M Run

Wall Ball-12

x4 Rounds: For Time:

------------------------------------------------

Warm Up:

3 Position Clean @95#-M/65#-W

Burpee-5

EMOM 5min:

------------------------------------------------

GoRuck Train Up

The ladies completed their first GoRuck train up! 4 plus miles, 20+ pounds. Getting ready for GoRuck 2016. #ruckup #morningpt #crossfitseguin #goruck

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 1, 2015 at 6:29am PST

WOD

Bear Complex:  1-2-3-4-5-6-7-8-9-10 (135#-115#-M/95#-85#-W)
Burpee Pull Up:10-9-8-7-6-5-4-3-2-1

For Time: 35min Time Cap
---------------------------------------------------------------------------------
Adv: Muscle Ups

Happy Halloween!

WOD

Weightlifting Posted in the Red Room:
------------------------------------------------
SWOD

Stone 2 Shoulder-4
Evil Wheel-10-20reps
2KB Thruster-8 @AHAP

x5 Rounds:
------------------------------------------------
Skill:

Muscle Up(Progression)-6
Handstand Hold-10-30sec(Free or Wall)

x4 Sets:
-----------------------------------------------
Conditioning:

Row-1000M AFAP
Power Clean-10 (115#-M/85#-W)
Thruster-20
Bar Facing Burpee-30
Wall Ball-60

For Time: AFAP
-----------------------------------------------

WOD

Back Squats 5x5 @80%
------------------------------
Swing(A)-50-40-30-20-10 Reps(70#-53#-M/44#-35#-W)
Burpee-12

For Time: 15min Time Cap:
-----------------------------------------------------------------------

CrossFit Seguin Crew

Saturday Crew SMASHED it!! #saturdaycrew #wodkillers #crossfitseguin #brockskillerwodz #trainingintherain

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Oct 24, 2015 at 9:14am PDT

WOD

Dumbbell Bench Press-6 to Sub Max Reps
Barbell Curls-10 to Max Reps

x5 Rounds NFT:
---------------------------------------------------
Weighted Dips-10 to Max Reps
farmers Walk-200M(70#-M.53#-W)

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

Dumbbell Bench & Curls

Making some Gainz!! 2x80# Dumbbell Bench & Max Rep Curls. #lastset #warriorwednesday #gainz #dumbbellbenchpress #curlsforthegirls #crossfitseguin

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Oct 28, 2015 at 9:07am PDT

WOD

400M Run
Burpee Braod Jump-100ft(50/50)
Wall Ball-12(20/14-10ft All)
1 Arm Snatch-10L/10R(70#-53#-M/44#-35#-W)

AMRAP-22min:
------------------------------------------------------------

Run, Ruck, Lift...It's What We Do!

WOD

Weighted "Cindy"

Weighted Pull Ups-5
Weighted Push Ups-10(45#-M/35#-W
Weighted Pistol-12(6/6-Alt)

AMRAP-30min:
------------------------------------------------

Weighted "Cindy"

Weighted variation of "Cindy": Weighted Pull Ups-5, Weighted Push Ups-10, Weighted Pistols-12(6/6). #playtime #gainz #CrossFit #crossfitseguin #weightedpullups #weightedpistols #weightedpushups

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 10, 2015 at 3:29pm PDT

WOD

EMOM 10min:

Clean + Thruster+ Jerk (1+1+1) @70%-80% of C&J 1RM
-----------------------------------------------------------------------
Double Unders-40
Deadlift-40(95#-M/65#-W)
Hang Power Clean-40
Push Press-40
Barbell Overhead Lunge-40
Wall Ball-40

For Time: 20min Time Cap:
-----------------------------------------------------------------------

Reverse Barbell Turkish Get Up

Reverse Barbell TGU...getting my SWOD on! #CrossFit #turkishgetup #barbell

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Oct 23, 2015 at 6:58am PDT

WOD

Weightlifting Program Posted in the Red Room:
-----------------------------------------------------------
SWOD:

Sandbag Ground to Shoulder-10(5L/5R)
Swing(R)-15 Unbroken(88#-M/70#-W)
Reverse Turkish Get Up-3L/3R(KB/BB/DB)

x5 Rounds:
----------------------------------------------------------
Skill:

Rope Climb-3
HSPU-4-8reps(Strict)

x4 Rounds:
----------------------------------------------------------
Wall Ball-20
Push Up-40
Jumping Lunge-40
Swing(A)-20(53#-M/35#-W)

x4 Rounds AFAP:
----------------------------------------------------------

Flex Friday

Wade C.

WOD

Back Squat: 70%x7-10reps(2sets), 75%x5-8reps(2sets)
------------------------------------------------------------------
Power Clean-4(165#-155#-M/115#-105#-W)
lateral Burpees-8
Front Squats-Max Reps with Remaining Time

90sec(45sec Rest) x6 Rounds:
-------------------------------------------------------------------

WOD

Bench Press-3-6reps @80% x6sets
-------------------------------------------
2KB/DB Alternating Military Press-10 to Sub Max Reps
Supine Ring Rows-15-30reps
Dips-8 to Sub Max Reps

x 4 Rounds:
---------------------------------------------

Bench Press Gainz!

#crossfitseguin #brosession #liftheavy #gainz #PhotoGrid

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jun 11, 2015 at 5:01am PDT

WOD

Clean-4 @80% (Squat or Power)

Every 90sec x6 Rounds:
-----------------------------------------
Muscle Up-6
2KB/DB Thruster-8(53#-44#M/35#-30#-25#-W)

AMRAP-12min;

Then;

2min Max Reps: Eight Count Bodybuilders
-----------------------------------------------------

WOD

800M Run
Wall Ball-50(20#/14#-10ft All)
Burpee-30
Hang Power Clean-20(135#-115#-M/95#-85#-W)
Burpee-30
Wall Ball-50
800M Run

For Time: 35min Time Cap:
-------------------------------------------------------------

GoRuck Tough Challenge 2015

Tony and Jesus after completing the GoRuck Tough Challenge in San Antonio

WOD

"Chipper"

400M Run
Double Under-120
200M Run
Squats-100
200M Run
Butterfly Sit Ups-80
200M Run
Burpees-60
200M Run
Clean and Press-40(95#-M/65#-W)
200M Run
HSPU-20

For Time: 30min Time Cap:
---------------------------------------------

WOD

Weightlifting Program Posted in the Red Room
----------------------------------------------------------
SWOD:

Dumbbell Bench Press-6-12reps
Med Ball Slam-25(25#-M/18#-W)-Max Effort
Sled Push-140ft(70/70)-1.5x BW

x5 Rounds:
---------------------------------------------------------
Conditioning:

Wall Ball-50-40-30-20-10 Reps(20#-M/14#-W-10ft All)
400M Run

For Time: AFAP:
---------------------------------------------------------
Friday Evening Open Gym Times: 4pm-8pm

Flex Friday at CrossFit Seguin

Liz G.

WOD

Front Squat:
60%x3
70%x3
80%x3(2sets)
85%x3(2sets)
---------------------------------------------------
800M Run
Burpee-30
Thruster-30(135#-115#-M/95#-75#-W)
Back Racked Lunge-30(Total-Alternating)

For Time: 15min Time Cap:
---------------------------------------------------

Front Squat Technique:

WOD

Z-Presses-5-10reps
Wide Grip Pull Ups-8-12reps
Deadlift-6-8 T&G Reps @75%(Add Weight each Set)

x5 Rounds NFT:
-------------------------------------------------------------------
Finish: 1000M Run

Z-Presses & Deads!

Z-Presses and Deadlifts...getting some work in before class. #zpress #Deadlift

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Oct 13, 2015 at 3:01pm PDT

WOD

Snatch-3 @80%

Every 90sec x6 Rounds:
------------------------------
1min Break: Then;
------------------------------
Snatch 3-5 Singles @85%-95%

4min Time Frame:
------------------------------
Deadlift-4(135#-M/95#-W)
Hang Power Clean*-6
Front Squat*-8
Double Under-40

AMRAP-12min:
---------------------
*Hang Power Clean & Front Squat-Unbroken(5 Burpee Penalty for each Drop)

Stay Motivated!

WOD

Weighted Pull Up-10
Burpee Broad Jump-140ft(70/70)
Weighted Push Up-20(35#/25#)
Bear Crawl-140ft(70/70)

AMRAP-30min:
------------------------------------------

Hard Work=Results

WOD

Hang Snatch(Squat or Power)-5 (135#-95#-M/95#-65#-W)
Bar Facing Burpees-10

AMRAP-5min

2min Rest: Then;

Power Clean-7 (135#/M/95#-W)
Pull Up-14

AMRAP-5min

2min Rest: Then;

Box Jump Over-9(24"/20")
Wall Ball-18(20#/14#-10ft All)

AMRAP-5min:
-----------------------------------------------------------------------

Flex'n

Angelica and Moni after a tough Friday Morning EMOM at CrossFit Seguin!
------------------------------------------
TKC-CrossFitSeguin
2331 Hwy 46 N.
Seguin, TX 78155

Contact us for a FREE week of  training: crossfitseguin@gmail.com 

WOD

Weightlifting Program Posted in the Red Room:
----------------------------------------------------------
SWOD:

Sandbag Get Ups-12(6L/6R)-AHAP
Evil Wheel-15-20reps
Farmers Walk-140ft(70/70)@BW or BW+ Each Hand

x5 Rounds(4R with Skill Work)
----------------------------------------------------------
Skill:

Rope Climb-3
DB Floor Press-Sub Max Reps

x4 Sets:
---------------------------------------------------------
Conditioning:

800M Run
Double Kettlebell Thruster-12(2x70#-53#-M/2x44#-35#-W)
Target Burpee-12

x4 Rounds For Time: AFAP
---------------------------------------------------------

SWOD Time! Sandbag Get Ups & Farmers Walk

Knocking out the Open Gym SWOD at CrossFit Seguin! Sandbag Get Ups & Farmers Walk. #swodkilla #strongman #crossfitstrongman #fridayswod #crossfitseguin #fridayopengym #riseandgrind

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Oct 9, 2015 at 8:15am PDT

WOD

Back Squat-5reps x4sets @80%
---------------------------------------
Wall Ball-3-6-9-12-15-18-21..Continue by 3's each Round(20#/14#-10ft-All)
Squat Clean-3(155#-M/110#-W)

AMRAP12min:
---------------------------------------

Clean Up Your Squat with Layne Norton

WOD

Bench Press-4-6Reps @80% x5 Sets:
----------------------------------------------
Hang Clean and Press-6-12reps T&G(135#-95#-M/95#-55#-W)
Plate Plyo Push Ups-12
Supine Ring Rows-15-30reps(Unbroken Sets)

x4 Rounds:
-----------------------------------------------

Ricky C. Making some Gainz!

WOD

HSPU-4
Strict Pull Up-8
Double Kettlebell Racked Step Up-12(6.6-Alternating)-2x53#-44#-M/2x35#-25#-W

AMRAP-22min:
------------------------------------------------------------------

Weekend Running Crew:

Maria, Emily, Diana, & Jesus after a 6 Mile Run 

WOD

Lateral Burpee-8

OHS-Max Reps with Remaining Time: (115#-105#-M/85#-75#-W)

90sec on/40sec Off x10 Rounds:

--------------------------------------

Maria and Jay-Tandem Skydive

Happy Birthday Jay!

Yesterday a few of us from the gym did a pre B-Day celebration with Jay by jumping out of a plane at Skydive San Marcos!! What a RUSH!!

WOD

Skill Work: Kipping/Butterfly Pull Up and HSPU / Free Handstand 

----------------------------------------------------------------------------------

EMOM: 22min Even/Odd

Even-Double Unders-30, Swings(A)-10(70#-M/53#-W)

Odd-Pull Ups-12(or Burpee-12)

----------------------------------------------------------------------------------

Friday's WODs

Weightlifting Posted in the Red Room
----------------------------------------------
SWOD:

Dumbbell Bench Press-6-10reps
Plate Halos-12CW/12CCW(35#-M/25#-W)
Deadlift-4-6reps @75%-80% T&G

x5 Rounds:
----------------------------------------------
Skill: Pull Up/Muscle Up
----------------------------------------------
Conditioning:

800M Run
Double Under-50
Weighted Push Up-40(25#-M/15#-W)
Ab Crusher-30(25#-M/15#-W)

x3 Rounds For Time AFAP
-----------------------------------------------

WOD

Bulgarian Split Squat-8-10reps(80#-60#-M/53#-40#-W)

x4 Sets:
---------------------------------------------------------------------
Strict Pull Up-8
2KB Squat-Max Reps(2x70#-M/2x44#-W)

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

Bulgarian Split Squat

WOD

Z-Press-6-12 Reps
DB Renegade Rows-16(8L/8R-Alt)
Hanging Leg Raise-15

x5 Rounds:
--------------------------------------------
Finish: 1000M Run
--------------------------------------------

Z-Press: Demo

WOD

Barbell Cluster-10(155#-135#-M/110#-95#-W)
Burpee-40
Barbell Cluster-10
Burpee-30
Barbell Cluster-10
Burpee-20
Barbell Cluster-10
Burpee-10
Barbell Cluster-10

For Time: 30min Time Cap:
----------------------------------------------------------

Barbell Cluster Demo:

WOD

Clean + Hang Clean 1+1 @80% of Clean 1RM

EMOM-8min:
----------------------------------------------------------
Partner WOD "Grace"

Buy in: 400m Run, Then;

Clean and Jerk-30* each (135#-M/95#-W) (*Break it up in to 6 Sets of 5 Reps each)

Cash out: 400M Run

For Time:
-----------------------------------------------------------

Weekend Skill Work:

Practicing mag change drills. #kalashnikov #762x39 #shootfirstshootfast #battledrills

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 26, 2015 at 3:58pm PDT

WOD

EMOM 12min Even/Odd

Even-HSPU-3, Pistol-6, Box Jump-9(24"/20")
Odd-Clean and Jerk-1 (Start at 65% add weight each Round)
---------------------------------------------------------------------------
4 Miute Break, Then:
---------------------------------------------------------------------------
800M Run
Box Jump-30(30"-M/24"-W)
Push Press-60(100#-M/70#-W)
Double Under-90(Immediate 3-Burpee Penalty for every Break)

For Time: 15min Time Cap:
----------------------------------------------------------------------------

Saturday Crew: 9-26-15

WOD

Weightlifting Program Posted in the Red Room:
----------------------------------------------------------
SWOD:

Stone to Shoulder-3 @Bodyweight or 3/4 BW
Sled Push-140ft x2(1min Rest Between) @ Bodyweight Plus or Bodyweight
Hammer Strikes-15L/15R Max Effort

x4 Rounds:
----------------------------------------------------------
Body Parts/Skill:

Double Rope Climb-3
Plate Plyo Push Up-12

x4
-----------------------------------------------------------
Conditioning:

"Bulger"

10 Rounds For Time of:

150M Run
C2B Pull Up-7
Front Squat-7(135#-M/95#-W)
HSPU-7
----------------------------------------------------------

Flex Friday!

Terri D., Jennifer M., and Stacey W.
------------------------------------------------
TKC/CrossFit Seguin
2331 Hwy 46 N,
Seguin, TX 78155

crossfitseguin@gmail.com

Contact us for a FREE trial week of classes: 830-556-4180

WOD

Back Squats: 70%x10-12reps (5 Sets)
-----------------------------------------------
Burpee Broad Jump-100ft (50ft over/50ft Back)
Wall Ball-30 (20#/14#-10ft All)

x3 Rounds For Time: 15min Time Cap:
-----------------------------------------------

Sean Garrison and the 3rd Watch Trio:

CrossFit Seguin Athlete, Sean Garrison, and his band will be performing this weekend
at the Freiheit Country Store. Check them out!

WOD

Bench Press-6 to Sub Max Reps @75%
Weighted Ring Row-12 to Sub Max(35#-M/15#-W)

x5 Rounds NFT:
---------------------------------------------------------------
Barbell Curls-Max Reps

x3 Sets:
---------------------------------------------------------------

Don't Wish For It, WORK for it!

WOD

EMOM-24min Even/Odd

Even Minute-Power Clean-5 @75% of PC 1RM
Odd Minute-Muscle Up*-5(3), Push Ups-10, Air Squat-15
------------------------------------------------------------
*Sub: C2B Pull Up-5/or/Pull Up-5/or/ Burpee-5

WOD

Power Snatch:
75%x 5 Singles
80%x 4 Singles
85%x 3 Singles*
---------------------------------------------
Buy in: 600M Run Then;

2KB/DB Thrusters(2x53#-M/2x35#-W)
Lateral Burpees

5-7-10-12-15 Reps of Each, Then;

Cash Out: 600M Run

For Time: 20min Time Cap
---------------------------------------------
* If your Technique is on point, add weight each rep.

6 Mile Sunday Run in the Books!

6 mile run followed by some calisthenics on the home playground! #runhard #doubetime #crossfitseguinrunningcrew #morningpt

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 20, 2015 at 7:06am PDT

WOD

EMOM-12min E/O

Even-Double Unders-50
Odd-Pull Ups-5/Push Ups-7/Squats-9
-----------------------------------------------
Hand Release Push Ups-10
Bent Rows-15 (135#-M/95#-W)
Ab Crushers-20(Unbroken @35#-M/25#-W)
Hang Power Cleans-Max Reps(135#-M/95#-W)

AMRAP-15min:
-------------------------------------------------

WOD

Weightlifting Program Posted in the Red Room:
----------------------------------------------------------
SWOD:

Tire Flip
Burpee
Pull Up

1-10 Reps (Heavy Tire)
1-12 Reps (Medium-Heavy Tire)
1-15 Reps (Light-Medium Tire)
---------------------------------------------------------
Body Parts/Skill:

Rope Climb-4-3-2-1
HSPU-6 (Strict)

x4 Rounds:
----------------------------------------------------------
Conditioning:

800M Run
Thrusters-21(95#-M/65#-W)
Pull Ups-21
600M Run
Thrusters-15
Pull Ups-15
400M Run
Thrusters-9
Pull Ups-9
200M Run

For Time: AFAP
----------------------------------------------------------