WOD

3 Position Clean w/3sec hold at each position:

50%x3
60%x3
70%x3
---------------------------------------------------
EMOM 14min: Even/Odd

Bear Complex-1(155#-M/115#-W)-Even
Pistol-4/Wall Ball-8/Box Jump-10(24"/20")-Odd
--------------------------------------------------

WOD/Open Gym

Weightlifting Program Posted in the Red Room
---------------------------------------------------------
DB Bench Press-Sub Max Reps(5-8reps)
Weighted Pull Up-8
2KB Suitcase Lunges-16(8L/8R)

x5 Rounds:
---------------------------------------------------------
Friday Open Gym: 4pm-8pm

Hip Mobility& Flexibility

WOD

Back Squat: 8-10reps @75%

x4 Sets:
-------------------------------------
2 Rounds of:

Power Clean-3(95#-115#-M/65#-75#-W)
Push Press-6
Front Squat-9

Then with remaining time: Max Wall Ball

2min AMRAP: 1min Break; x5 Rounds(Score is total Wall Ball from all 5 Rounds)
---------------------------------------

Pistol Squat Progression

WOD

Plate Plyo Push Ups-12
1 Arm DB Row-15L/15R-(AHAP-1/2 BW or More, Unbroken)
Deadlift-7(T&G @70%-75%)

x5 Rounds NFT:
------------------------------------
Warm up to your heaviest weight before starting your sets. Straps allowed on Rows only.

Konstantin Konstantinovs RAW Total: 2,105lbs(955kg)

WOD

Jerk(Rack)-3-3-2-2-1-1-1

15min: Start first set at 60% of Jerk 1RM
--------------------------------------------------
Burpee-10
Swings(A)-15(70#-M/53#-W)
Double Unders-15,20,25,30,35,40...by 5's each round

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

Double Unders-Technique

WOD

Power Snatch + Hang Squat Snatch + Snatch (1+1+1)

12min to find a Max Weight
-----------------------------------------------------------------
Wall Ball-5,10,15,20,25,30,35...by 5s each round
Hang Power Clean-5(165#-205#-M/110#-135#-W)

AMRAP-10min:
----------------------------------------------------------------

214 CF Games Behind the Scenes

WOD

Buy In: 800M Run then;

3 Rounds of:

Front Squat-15(155#-M/105#-W)
Burpee Box Jump-20
Swings(A)-30(70#-M/44#-W)

Cash Out: 800m Run

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

WOD

Power Clean-5(155#-M/105#-W)
Lateral Burpee-10
200M Run

x5 Rounds(15min Time Cap) Then;

Double Under-50
Burpee-10
Double Under-40
Burpee-10
Double Under-30
Burpee-10
Double Under-20
Burpee-10
Double Under-10
Burpee-10

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

Best Internal Rotation Fix

WOD

Bench Press-Find a 1RM

20min:
----------------------------------
Pull Ups-5
Push Ups-10
Swings(A)-15(53#-M/35#-W)

AMRAP-10min:
----------------------------------
**Reminder: This Saturday Class is at 8am. Weightlifting Seminar starts at 9am in the Red Room.

WOD

Back Squat: 75%x8-10reps(5sets)
-----------------------------------------
Pistols-20(10L/10R-Alt)
1 Arm Snatch-12(6L/6R-70#-M/44#-W)
Burpee Box Jump-5

AMRAP-12min:
----------------------------------------
**Reminder: Saturday Class has been moved to 8am, this Saturday.
Olympic Weightlifting Seminar starts at: 9am.

Bodyweight Exercises

WOD+ Schedule Change

Power Clean-3 (AHAP)


EMOM-10min, Then; Drop weight for 1min  Max Reps.
--------------------------------------------------------------------
Thruster-7(95#-M/65#-W)
Pull Ups-7

AMRAP-5min:

1min Break Then;

Power Clean-5(115#-M/75#-W)
Double Under-25

AMRAP-5min:
----------------------------------------------------------------
**Saturday Class has been moved to 8am this Saturday. Olympic Weightlifting Seminar starts at 9am in the Red Room.

Workout Motivation

WOD

Power/Split Snatch: 3-3-2-2-1-1-1

15min: Start first set at 65% 1RM PS
---------------------------------------------
Lateral Burpees-60
OHS-30(125#-M/95#-W)
Muscle Ups-10

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

Assistance Snatch Work

WOD

G.V.T.

DB Bench Press-Sub Max Reps
Pull Ups*-10
2KB Squats-10(70#-53#-M/44#-35#-W)

x10 Rounds NFT:
------------------------------------------------
*Scale Up or Down

CrossFit Motivation

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

CrossFit Seguin: Morning and evening classes, Monday thru Saturday, plus Open Gym times.

Training in Olympic Weightlifting, Strongman, Kettlebells, and more!

WARNING: No whiners, complainers, or excuse makers allowed!

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

WOD

1 Mile Partner Sprint Relay

15min Time Cap:
---------------------------------
Deadlift-7(T&G: 225#-M/155#-W)-Even
T2B-10-Odd

EMOM-16min; E/O.
---------------------------------

Zone Greek Freak Salad

WOD

9min AMRAP:

Hang Squat Clean-9(95#-M/65#-W)
S.T.O-9
Push Up-9
------------
3min Rest:
------------
6min AMRAP:

Hang Squat Clean-6(115#-M/75#-W)
S.T.O-6
Push Up-6
-------------
2min Rest
-------------
 3min AMRAP:

Squat Clean & Jerk-Max Reps(135#-M/95#-W)
--------------
1min Rest:
--------------
3min AMRAP

Target Burpees-Max Reps

Upcoming Events

February 21st, 2015: Weightlifting Seminar with Coach Oleg Kechko

Sign Up at CrossFit Seguin: Time: 9am-12noon
----------------------------------
March 7th: Olympic Weightlifting Meet in Austin

Time: TBT
-----------------------------------

WOD

Weightlifting Program Posted in the Red Room
----------------------------------------------------------
Skill: Muscle Up
----------------------
DB Renegade Rows-10L/10R
Sand Bag Ground to Shoulder-8L/8R
Barbell Reverse Get Up-4L/4R

x5 Rounds:
-----------------------------------------------------------
Body Parts:

DB Curls-Max
Supine Ring Rows-15

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

How To: Log Press

Zone Chili with Butternut Squash

WOD

Bench Press-Sub Max @75%
Weighted Pull Up-10(53#-M/25#-W)
1 Arm DB Row-12L/12R(100#-80#-M/90#-60#-W)

X6 Rounds NFT: Cash Out: 8 Laps
---------------------------------------------------------------

Reebok-Freak Show-Be More Human

WOD

Snatch Dead Lift + High Hang Snatch (1+1)
------------------------------------------------------
2KB/DB Snatch-5L/5R(70-53#-M/44-35#-W)
Burpee-8
2KB/DB Thruster-6L/6R
Box Jump-8

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

Olympic Weightlifting Seminar Feb 21th: CF Seguin

CrossFit Seguin will be hosting a Olympic Weightlifting Seminar Feb. 21st with Coach Oleg Kechko

Details on the CF Seguin members page.

WOD

Hang Clean+ Front Squat+ Thruster+ Push Press(1+1+1+1) @65%

15min to complete 5-7sets:
------------------------------------------------------------------------------
Hang Clean + Thruster-8(115#-135#-M/75#-95#-W)
Burpees-12
Swings(A)-16(53#-M/35#-W)

AMRAP-10min:
------------------------------------------------------------------------------

Grocery Store Tour