WOD

Split Push Press + Split Jerk 3+2
55%x 5 Singles
60%x 4 Singles
65%x 3 Singles
-------------------------------------------
200M Run
Pull Up-12
200M Run
KB/DB Snatch-12(6L/6R)70#-M/50#-W)
200M Run
Burpee Broad Jump-100ft(50/50)

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

Klokov-Jerk Drills

WOD

Snatch- 8 Singles at 75%-85%

12min:
--------------------------------------
Thrusters-30sec on/1min Rest- Max Reps(95#-M/65#-W)

x7 Rounds: Score is total Thrusters completed.
----------------------------------------------------------------------

Klokov-Failure Before Success

WOD

Weightlifting Program Posted in the Red Room:
----------------------------------------------------------
DB Bench Press-5-8Reps
Trap Bar DL + Shrug-6-12reps(T&G-AHAP)
Hammer Strikes-15L/15R

x5 Rounds NFT:
----------------------------------------------------------
L-sit Hold 30-40sec x4 Sets: ----------------------------------------------------------
Friday Open Gym Hours: 8:30am-11am and 4pm-8pm

Open WOD: 15.5 Standards

WOD

EMOM 10min Of:

Power Clean+ Front Squat + Jerk(1+1+1)
@65%-70% of PC 1RM, Add During.
---------------------------------------------------------------
5 Rounds For Time Of:

Power Snatch-5(135#-M/95#-W)
Back Racked Lunges-10(5L/5R-135#-M/95#-W)
Double Under -30
--------------------------------------------------------------

How to Stop Being A "Little B**ch" (Adult Language Warning)

WOD

Push Press 70%x5reps(3sets), 75%x3reps(5sets).
----------------------------------------------------------
DB/KB Hang Power Snatch-10L/10R @1/2 BW
Weighted Pull Up-8-12reps(AHAP)
Sled Push-100ft(50/50) @2xBW or AHAP

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

Motivation-Strength Beyond The Barbell

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX

crossfitseguin@gmail.com

Contact us for a FREE Trial week of training! No contracts, No B.S.

WOD

Thrusters-Find a 2RM

10min: From the floor.
-----------------------------------
"300"

Pull Ups-25
Deadlift-50(135#-M/95#-W)
Push Ups-50
Box Jumps-50(24"/20")
Floor Wipers-50(135#-M/95#-W)
1 Arm KB Dead Clean & Press-50(35#-M/25#-W)
Pull Ups-25

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

"If" by Rudyard Kipling

WOD

10min AMRAP:

Jumping Lunges-30(15L/15R-Alt)
Swings(A)-30(53#-M/35#-W)
Push Ups-30

2min Rest: Then;

12min AMRAP:

Burpees-10
Front Squats-10(165#/115#-W)
Deadlift-10
-----------------------------------------

How Much Muscle Can You Build Naturally?

WOD

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

Ring Push Ups-Max Reps
2KB Racked Step Ups-16(8L/8R)-2x53#-M/2x35#-W
Sled Push-140ft(70/70)

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

Incline DB Bench-SM
Row-600M AFAP

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

15.4 Standards

WOD

Front Squat: 5x5 @80%
------------------------------
14min AMRAP of:

T2B-10
Wall Ball-50(20#/14#-10ft/9ft)
Double Unders-100
-------------------------------

Julie Foucher: A day in the Life of

WOD

Bench Press-Sub Max Reps @60-65%
1 Arm DB Rows-12L/12R (80#-100#-M/60#-100#-W)

x5 Rounds NFT:
---------------------
Ring Dips-Sub Max
Swings(R)-25(88#-M/70#-W)

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

REAL World Strength

WOD

EMOM-8min Of:

3-Position Clean + Jerk-1 @60%-70% of 1RM Clean
----------------------------------------------------------------
EMOM-14min: Even/Odd

E-Thruster-3 @Bodyweight or 3/4 Bodyweight(Add weight during)
O-Double Under-20, Burpee to Plate-8
----------------------------------------------------------------

Demo: 3 Position Clean

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com

Morning and evening Classes, Monday thru Saturday. CrossFit, Strongman, Olympic Weightlifting, Kettlebells and more! Try a FREE trial week of training and see what CrossFit Seguin is all about!

WOD

Hang Snatch(Straps)

15min to find a 3RM:
---------------------------
12min AMRAP of:

Power Clean-3(155#-M/105#-W)
Burpee Box Jump-10
Power Clean-6(155#-M/105#-W)
Burpee Box Jump-10
-------------------------------

How to use Straps for Olympic Weightlifting

WOD

Power Clean + Jerk (2+1) @80% of Power Clean 1RM

EMOM: 8min:
--------------------------------------------------------------------
Thrusters(95#-M/65#-W)
Pull Ups

15-12-9 Reps of each, Then;

600M Run

Thrusters
Pull Ups

12-9-6 Reps of Each, Then;

400M Run

Thrusters
Pull Ups

9-6-3 Reps of Each, Then;

200M

For Time:

WOD

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

DB Bench Press-5-8Reps
Tire Flip-10 @3xBW or AHAP
Farmers Walk-AHAP

x5 Rounds NFT:
---------------------------------------------------------
Skill Work: Pull Ups, Kipping Pull Ups, Muscle Ups, Double Unders:

How to Flip a Tire-Musical Edition

WOD

Back Squat:
70%x 8reps(2sets)
75%x 6reps(2sets)
80%x 4Reps(2sets)
Drop Set: 55%-60%x Max Reps(1set)
---------------------------------------------
10min AMRAP of:

Double Unders-30
Front Racked Lunges-20(10L/10R-Alt)-85#-M/65#-W)
Hang Power Clean & Press-10

Then @ the 10min Mark: 2min of Max Lateral Burpees:
--------------------------------------------------------------------

How to Squat: High Bar/Low Bar

Intro: 0:00-4:52

High Bar Squat: 4:52-8:32

Low Bar Squat: 8:32-13:35

WOD

Deadlift-8 @70%-75%
Weighted Pull Up-12
Plate Plyo Push Ups-16

x4 Rounds NFT: Then;

2DB Standing Military Press-Sub Max(8-12reps)
Suicide Sprint-1(3 Stops)

x3 Rounds NFT:
------------------------------------------------------------

Butternut Squash Lasagna

WOD

EOMOM-6Rounds (12min)

Snatch: Start at 70%-75% Add weight every other round.
0:00-2:00-5Reps
2:00-4:00-5Reps
4:00-6:00-4Reps-Add Weight
6:00-8:00-4Reps
8:00-10:00-3Reps-Add Weight
10:00-12:00-3Reps
-------------------------------------------
5Min AMRAP of:

Bar Muscle Up-4
Box Jump-8(24"/20")

--1Min Break Then;

5min AMRAP of:

KB/DB 1 Arm Snatch-12(6L/6R)-53#-M/35#-W
Burpee-12

--1min Break Then;

800M Run For Time:
--------------------------------------------------

Snatch Warm Up

WOD

Push Press+ Split Jerk 2+1(Rack)

15min to Find a Max Weight:
----------------------------------------
Wall Ball-50
Swings(A)-20(70#-M/53#-W)
Shoulder 2 Overhead-7(185#-M/125#-W)

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

CrossFit Seguin Lifters in Action!

WOD

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

Reverse Sand Bag Get-Ups-3L/3R(80#-M/50#-W)
Stone Loading-4-AHAP
Target Burpee-6

x10 Rounds NFT:
---------------------------------------------------------
Normal Class Schedule tomorrow, Saturday. Olympic Lifting Meet starts at 4pm at Woodward CrossFit in Austin.

Demo: Sand Bag Get-Up

WOD

Back Squat: 75%x5(2sets), 80%x3(3sets), 85%x2(3sets)
--------------------------------------------------------------------
Power Clean & Press(or Jerk)-15(135#M/95#-W)
Burpee Box Jump-12(24"/20")
Power Clean & Press-10(155#-M/105#-W)
Burpee Box Jump-12
Power Clean & Press-5(165#-M/115#-W)
Burpee Box Jump-12
Power Clean & Press-Max Reps w/ Remaining Time-(185#-M/125#-W)

AMRAP-12min:
----------------------------------------------------------------------
Reminder, Olympic Weightlifting Meet this Saturday at Woodward CrossFit. CrossFit Seguin will have 9 Lifters on the platform!! Meet starts at 4pm, weigh ins at 3pm. Come out to support our Lifters!! BBQ to follow!

1 Year Steroid Transformation

WOD

Bench Press-5-8Reps @70-75%
Strict Pull Ups-10

x5 Sets NFT:
--------------------------------------
2KB Thrusters-12(70-53#-M/44-35#-W)
2DB Renegade Rows-16(Total)AHAP
Ab Crushers-18-Unbroken

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

Big on the Basics-Dan Green, Bench Press

WOD

Snatch + High Hang Snatch(1+1)

EMOM 8min: Start at 70%-75% Add weight during.
--------------------------------------------------------------
Deadlift-9(155#-M/105#-W)
Hand Release Push Up-12
Box Jump-15(24"/20")

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

World's Best Weightlifters:

Reminder: Olympic Weightlifting meet is this Saturday. Weigh in at 3pm. Meet starts at 4pm. We will have 9 Lifters on the platform. Come out to Woodward CrossFit to support our lifters!

BBQ to follow the meet!

WOD

Clean Grip Deadlift + High Hang Squat Clean + Low Hang Squat Clean(1+1+1)

EMOM 10min: AHAP
----------------------------
6min AMRAP of:

Double Under-30
OHS-15(155#-M/105#-W)

--2min Break: Then;--

6min AMRAP of:

Squat Clean-10(135#-M/95#-W)
Ring Dips-10
-----------------------------

It's cold, it's wet...."Get Comfortable Being UNcomfortable"