Weightlifting Program Posted in the Red Room:
----------------------------------------------------------
Stone Loading-5
DB Shoulder Press-SM
DB Row-SM
--1min Rest--
Swings(R)-30(88#-70#-M/70#-53#-W)
x6 Rounds NFT:
--------------------------------------------------------
Friday, January 30, 2015
425# Stone Loading
------------------------------------------------------------
Strongman, Olympic Weightlifting, Kettlebells, and more at CrossFit Seguin!
Morning and evening Classes, Monday thru Saturday.
Contact us for a FREE week of training!
Thursday, January 29, 2015
WOD
Front Squat: 3-3-2-2-1-1....Start first set of 3 at 75%
20min:
---------------------------------------------------------------
Hang Power Clean-3(115#-M/85#-W)
Front Squat-3
Push Press-3
Pull Up-6
Burpee-9
AMRAP-10min:
---------------------------------------------------------------
20min:
---------------------------------------------------------------
Hang Power Clean-3(115#-M/85#-W)
Front Squat-3
Push Press-3
Pull Up-6
Burpee-9
AMRAP-10min:
---------------------------------------------------------------
Wednesday, January 28, 2015
WOD
Deadlift-10(UB) @60-65#(Add Weight Each Set)
1 Arm DB Row-15L/15R-AHAP(100#-80#-M/80#-50#-W)*
2KB Alternating Military Press-6L/6R(53#-M/35#-W)
x6 Rounds NFT:
-----------------------------------------------------------------
*Straps allowed on the Row.
1 Arm DB Row-15L/15R-AHAP(100#-80#-M/80#-50#-W)*
2KB Alternating Military Press-6L/6R(53#-M/35#-W)
x6 Rounds NFT:
-----------------------------------------------------------------
*Straps allowed on the Row.
Tuesday, January 27, 2015
WOD
Partner Leg Levers: 40sec on/15sec off x3sets
x2 Rounds:
--------------------------------------------------------
Wall Ball-12
Snatch-12(6L/6R)-53#-M/35#-W
C2B Pull Up-12
400M Run
AMRAP-20min:
-------------------------------------------------------
x2 Rounds:
--------------------------------------------------------
Wall Ball-12
Snatch-12(6L/6R)-53#-M/35#-W
C2B Pull Up-12
400M Run
AMRAP-20min:
-------------------------------------------------------
Monday, January 26, 2015
WOD
Power Snatch + OHS: 1+2 @50-60%
EMOM 7min: Add weight during.
---------------------------------------------
Hang Squat Snatch + OHS: 1+1
EMOM 7min: Add weight during.
---------------------------------------------
Snatch-1
EMOM 7min: Add weight during.
--------------------------------------------
1 Round of "Cindy"
Power Clean-5(135#-M/95#-W)
AMRAP-10min:
-------------------------------------------
"Cindy" = Pull Up-5/Push Up-10/Squat-15
EMOM 7min: Add weight during.
---------------------------------------------
Hang Squat Snatch + OHS: 1+1
EMOM 7min: Add weight during.
---------------------------------------------
Snatch-1
EMOM 7min: Add weight during.
--------------------------------------------
1 Round of "Cindy"
Power Clean-5(135#-M/95#-W)
AMRAP-10min:
-------------------------------------------
"Cindy" = Pull Up-5/Push Up-10/Squat-15
Chinese Weightlifters Training
-----------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Saturday, January 24, 2015
WOD
KB or DB 1 Arm Snatch Test: 53#-M/35#-W
5min Max Reps
---------------------------------------
Front Squat(225#-M/155#-W)
> 10-8-6-4-2 Reps of Each
C2B Pull Up
Double Under-100-80-60-40-20
For Time:
---------------------------------------
5min Max Reps
---------------------------------------
Front Squat(225#-M/155#-W)
> 10-8-6-4-2 Reps of Each
C2B Pull Up
Double Under-100-80-60-40-20
For Time:
---------------------------------------
Friday, January 23, 2015
WOD
Deadlift-5-7reps @75%-80%
DB Shoulder Press-Sub Max
Shuttle Sprint-6(indoor)
x5 Rounds:
-------------------------------
Dragon Flag-7x4 Sets
------------------------------
DB Shoulder Press-Sub Max
Shuttle Sprint-6(indoor)
x5 Rounds:
-------------------------------
Dragon Flag-7x4 Sets
------------------------------
Dragon Flag Demo
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Try a FREE week of classes at CrossFit Seguin! Classes Monday thru Saturday.
No sign up fees, No contracts, No B.S., just hard core training!
Contact: crossfitseguin@gmail.com
Thursday, January 22, 2015
WOD
E-Hang Snatch(Squat)-2(Start at 70-75%)
O-Double Under-30
EMOM-10min (E/O)
------------------------------------------------
4min AMRAP of:
Thruster-15(95#-M/65#-W)
Box Jump Up and Over-12
x2 Rounds then Max Reps Burpees with remaining time:
x3 Rounds/1min Break between Rounds. Score is total number of Burpees.
-------------------------------------------------
O-Double Under-30
EMOM-10min (E/O)
------------------------------------------------
4min AMRAP of:
Thruster-15(95#-M/65#-W)
Box Jump Up and Over-12
x2 Rounds then Max Reps Burpees with remaining time:
x3 Rounds/1min Break between Rounds. Score is total number of Burpees.
-------------------------------------------------
John North: 308#(140kg) Hang Snatch x2
--------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155
Wednesday, January 21, 2015
WOD
Dumbbell Bench Press-Sub Max Reps
Strict C2B Pull Up-10-M/6-W
Back Squat-8 @75%
x 5 Rounds NFT
-------------------
Strict C2B Pull Up-10-M/6-W
Back Squat-8 @75%
x 5 Rounds NFT
-------------------
Tuesday, January 20, 2015
WOD
Buy in: "Annie"
Double Under
Sit Up
50-40-30-20-10 reps of each for time, Then with the remaining time on the clock:
Hang Power Clean-5(95#-115#-M/65#-85#-W)
Front Squat-10
Push Press-5
Burpee-10
AMRAP-22min:
----------------------------------------------------------------
Double Under
Sit Up
50-40-30-20-10 reps of each for time, Then with the remaining time on the clock:
Hang Power Clean-5(95#-115#-M/65#-85#-W)
Front Squat-10
Push Press-5
Burpee-10
AMRAP-22min:
----------------------------------------------------------------
From Singles-Unders to Double-Unders
------------------------------------------------------------------
TKC-CrossFit Seguin....not you normal gym!...Olympic Weightlifting, Strongman, Kettlebells, and Underground Strength!
Contact us for a FREE trial week of training: crossfitseguin@gmail.com
Morning and Evening Classes, Monday thru Saturday plus Open Gym times.
Located on Highway 46 N.
Monday, January 19, 2015
WOD
Power Clean + Hang Squat Clean + Jerk(1+1+1)
EMOM 12min:
------------------------------------------------------------
Power Clean-5
T2B-10
Wall Ball-15
AMRAP-10min:
------------------------------------------------------------
EMOM 12min:
------------------------------------------------------------
Power Clean-5
T2B-10
Wall Ball-15
AMRAP-10min:
------------------------------------------------------------
Sunday, January 18, 2015
Saturday's WOD
Hollow Rock Hold-30sec on/15off
Handstand Hold(Wall)-30sec on/15off
x3 Rounds:
-----------------------------------------------
5min AMRAP of:
HSPU-5
Push Press-7(75#-M/55#-W)
Box Jump On and Over-9
----------------------------------------------
Power Snatch-21(95#-M/65#-W)
Burpee-21
Pull Up-21
OHS-15(95#-M/65#-W)
Burpee-15
Pull Up-15
Snatch(Squat)-9(95#-M/65#-W)
Burpee-9
Pull Up-9
Cash Out: Double Under -100
For Time:
-----------------------------------------------
Handstand Hold(Wall)-30sec on/15off
x3 Rounds:
-----------------------------------------------
5min AMRAP of:
HSPU-5
Push Press-7(75#-M/55#-W)
Box Jump On and Over-9
----------------------------------------------
Power Snatch-21(95#-M/65#-W)
Burpee-21
Pull Up-21
OHS-15(95#-M/65#-W)
Burpee-15
Pull Up-15
Snatch(Squat)-9(95#-M/65#-W)
Burpee-9
Pull Up-9
Cash Out: Double Under -100
For Time:
-----------------------------------------------
Friday, January 16, 2015
WOD
Weightlifting Program Posted in the Red Room:
----------------------------------------------------------
SWOD:
Stone 2 Shoulder-4(T)AHAP
Bulgarian Split Squat-8L/8R-AHAP
Plate Plyo Push Up-12
x5 Rounds NFT:
----------------------------------------------------------
Kettlebell Tornado-12CW/12CCW
Ab Crusher-or Evil Wheel-15
x3 Sets:
----------------------------------------------------------
Skill: Muscle Up or HSPU(Handstand Walk)
----------------------------------------------------------
SWOD:
Stone 2 Shoulder-4(T)AHAP
Bulgarian Split Squat-8L/8R-AHAP
Plate Plyo Push Up-12
x5 Rounds NFT:
----------------------------------------------------------
Kettlebell Tornado-12CW/12CCW
Ab Crusher-or Evil Wheel-15
x3 Sets:
----------------------------------------------------------
Skill: Muscle Up or HSPU(Handstand Walk)
The Open is upon us!
--------------------------------------------------------
TKC-CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX
Thursday, January 15, 2015
WOD
Snatch-12min to finds a 1RM for the Day:
---------------------------------------------------
Clean & Jerk(1+1)
EMOM-10min: Start at: 70%-75%
--------------------------------------------------
---------------------------------------------------
Clean & Jerk(1+1)
EMOM-10min: Start at: 70%-75%
--------------------------------------------------
Iron Mind Videos:
------------------------------------------------------
Morning and evening classes, Monday thru Saturday plus Open Gym Times at CrossFit Seguin!
Try a FREE week of classes! Contact us: crossfitseguin@gmail.com
Wednesday, January 14, 2015
WOD
Bench Press-75%x Sub max Reps
x5 Sets:
-----------------------------------------
2DB Strict Shoulder Press-Sub Max Reps(8-12)
L-sit Pull Ups-8-12reps
Swings(R)-20(88#-70#-M/70#-53#-W)
x4 Rounds NFT:
-----------------------------------------
x5 Sets:
-----------------------------------------
2DB Strict Shoulder Press-Sub Max Reps(8-12)
L-sit Pull Ups-8-12reps
Swings(R)-20(88#-70#-M/70#-53#-W)
x4 Rounds NFT:
-----------------------------------------
Friday, January 9, 2015
WOD
Weightlifting Program and Percentages Posted in the Red Room:
-------------------------------------------------------------------------------
DB Hang Power Snatch-5,4,3 Reps Each Arm(80#-60#-M/50#-30#-W)
Weighted Pull Up-8(AHAP)
Sled Push-50ft x2
x4 Rounds NFT:
----------------------------------------------------
Sand Bag Get Up-5L/5R(80#-M/50#-W)
Up and Over Plyo Push Up-20
x3 Rounds.
---------------------------------------------------
-------------------------------------------------------------------------------
DB Hang Power Snatch-5,4,3 Reps Each Arm(80#-60#-M/50#-30#-W)
Weighted Pull Up-8(AHAP)
Sled Push-50ft x2
x4 Rounds NFT:
----------------------------------------------------
Sand Bag Get Up-5L/5R(80#-M/50#-W)
Up and Over Plyo Push Up-20
x3 Rounds.
---------------------------------------------------
Old School Kettlebells!
TKC-CrossFit Seguin, Morning and evening classes Monday thru Saturday plus Open Gym Times. Instructors Certified in: Kettlebells(RKC/SFG), CrossFit, Olympic Weightlifting, Strongman, and Underground Strength Coach.
Contact: crossfitseguin@gmail.com
Thursday, January 8, 2015
WOD
Double Under-40
Front Racked Lunges-30(Total)-75#-M/55#-W
Push Press-20
Lateral Burpee-10
AMRAP-20min:
----------------------
Front Racked Lunges-30(Total)-75#-M/55#-W
Push Press-20
Lateral Burpee-10
AMRAP-20min:
----------------------
Wednesday, January 7, 2015
WOD
2KB Alternating Military Press-8L/8R(2x70#-53#-M/2x44#-35#-W)
Ring Push Ups-Sub Max(15+ Reps)
2DB Renegade Rows-8L/8R-AHAP
Hammer Strikes-15L/15R-Max Effort
x6 Rounds NFT:
---------------------------------------------------------
Finish: Butterfly Sit Ups-100-Anyhow
---------------------------------------------------------
Ring Push Ups-Sub Max(15+ Reps)
2DB Renegade Rows-8L/8R-AHAP
Hammer Strikes-15L/15R-Max Effort
x6 Rounds NFT:
---------------------------------------------------------
Finish: Butterfly Sit Ups-100-Anyhow
---------------------------------------------------------
Interview: Warrior Diet Creator-Ori Hofmekler
----------------------------------------------------------------
CrossFit Seguin
2331 Hwy 46 N
Seguin, TX
Tuesday, January 6, 2015
WOD
Wall Ball-24
Power Snatch-8(95#-135#-M/65#-105#-W)
AMRAP-12min:
---------------------------------------------------------
Back Squat-SM @60%
x3 Sets; 2-3min Rest between sets.
---------------------------------------------------------
Power Snatch-8(95#-135#-M/65#-105#-W)
AMRAP-12min:
---------------------------------------------------------
Back Squat-SM @60%
x3 Sets; 2-3min Rest between sets.
---------------------------------------------------------
Monday, January 5, 2015
WOD
Power Clean+ Squat Clean+ Jerk(1+2+1)
3-5sets @80% 15min Time Cap
--------------------------------------------------
Bar Facing Burpees-12
Squat Clean-9(135#-M/95#-W)
C2B Pull Up-6
AMRAP-10min:
--------------------------------------------------
3-5sets @80% 15min Time Cap
--------------------------------------------------
Bar Facing Burpees-12
Squat Clean-9(135#-M/95#-W)
C2B Pull Up-6
AMRAP-10min:
--------------------------------------------------
Monday Motivation
-------------------------------------------------------
Strongman, Olympic Weightlifting, CrossFit, Kettlebells at CrossFit Seguin!
Morning and evening Classes Monday thru Saturday plus Open Gym Times.
Try a FREE week of training, Contact us: crossfitseguin@gmail.com
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