WOD

Back Squat-Find a 1RM
------------------------------
Thrusters-12
Lateral Burpees-8

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

Losing Weight with Derek Weida

WOD

Muscle Up-8
Power Snatch-8(135#-115#-M/95#-75#-W)
Double Unders-40

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

It's Going Down...this Friday!

This Friday Night at CrossFit Seguin! Reserve your spot!

Register Here>>> https://www.eventbrite.com/e/central-texas-friday-night-throwdown-2015-tickets-17056600752

WOD

Reverse Turkish Get Up-2L/2R(70#-53#-M/44#-35#-W)

AMRAP-7min:
-----------------------------------------
Deadlift-5 @65%-70%
HSPU-7
Box Jump-9 (30"-M/24"-W)

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

WOD

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

Stone Loading-4 @Bodyweight or BW Plus
Sled Push-120ft(60/60)-@2x BW
Hammer Strikes-15L/15R -Max Effort

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

Double Rope Climb-3
2DB Shoulder Press-Sub Max

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

Buy in: 1000M Row then;

Bear Complex(115#-M/75#-W)
Lateral Burpee
1,2,3,4,5,6,7,8,9,10 Reps of Each: AFAP
---------------------------------------------------------
New format: Pick two workouts: Example; SWOD and Body Parts or Conditioning and Body Parts. If you're doing the weightlifting program, only do the program.

Friday Night Throwdown:

CrossFit Seguin will be hosting the Friday Night Throwdown next Friday(July 3rd).

Click the link for WOD and Event Details: >>>FRIDAY NIGHT THROWDOWN

WOD

Back Squat
70%x8 (2)
75%x6 (2)
80%x4 (1)
----------------------------------------------
Wall Ball-8(20#/14#-10ft)
Burpee-8
1 Arm Snatch-4L/4R(80#-70#-M/53#-44#-W)

AMRAP-4min/1min Break: x3 Rounds:
-------------------------------------------------

Tires and Weighted Push Ups!

CrossFit Seguin ladies flipping Tires and repping out Weighted Push Ups!
Visit us on Hwy 46 in Seguin! 

WOD

DB Bench-5-10 Reps @AHAP

x4 Sets:
-------------------------------------
Weighted Ring Push Ups-Max Reps(15+)@45#-M/35#-W
Weighted Pull Ups-8-12 Reps
Tire Flip-10 @AHAP

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

How To: Flip a Tire

WOD

EMOM-30min Of:

1st Min: Pull Ups-8
2nd Min: 1 Arm KB/DB Thruster-8L/8R (60-53#-M/40-35#-W)
3rd Min: 200M Run
----------------------------------------------------------------------------

Maybe Iron Does Sharpens Iron..But..

WOD

Snatch Deadlift +Hang Snatch+ Snatch (1+1+1) @75%-80%

x5 Sets: 12min Time Cap:
--------------------------------------------------------------------------
Hang Squat Clean-5(155#-M/105#-W)
Bar Facing Burpee-7

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

The Snatch: Second Pull

WOD

Saturday:

15-12-9-6-3 Reps of Each
Push Press(115#-M/85#-W)
Pull Up
Then;
10-8-6-4-2 Reps of Each
Front Squat
T2B
Then;
5-4-3-2-1 Reps of Each
Snatch(SQ or Power)
Muscle Up

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

WOD

Weightlifting Program Posted In The Red Room:
-----------------------------------------------------------
SWOD:

Incline DB Bench Press-8-12reps
Barbell Curls-Max Reps
Deadlift-5-8reps @70%-80%

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

Evil Wheel-12-20reps
Bulgarian Split Squat-10L/10R(2x53#-M/2x35#-W)

x3 Rounds:
----------------------------------------------------------
Conditioning:

Buy in: 2000 M Row(Sub-10min) then;

1 Arm Snatch(70#-53#-M/44#-35#-W)
Target Burpees

5,7,10,12,15, &20 Reps For Time:
---------------------------------------------------------
Pick two workouts for your WOD: Example: SWOD and Body Parts or Conditioning and Body Parts. If you're doing the Weightlifting, then do only the Weightlifting Program.

Deadlift Technique-Scot Mendelson

WOD

EOMOM-12min: (6 Rounds)

Power Clean-5 @65%-70% of SQ-Clean 1RM (Add Weight During)
-----------------------------------------------------------------------
Power Clean-3(185#-155#-M/125#-105#-W)
Front Squat-6
Lateral Burpee-9

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

Technique: The Clean

WOD

"Lynne"

Bench Press-Max Reps @Bodyweight
Pull Ups-Max Reps

x5 Rounds:
----------------------------------------------
2KB Alternating Press-Sub Max
2DB Renegade Rows-16(8L/8R-Alt)

x3
-----------------------------------------------

Your Excuse is Invalid!

 

WOD

Front Squat:
80%x6 (3sets)
85%x3 (2sets)
------------------------------------------
200M Run w/ Med Ball
Wall Ball-15(20#/14#-10ft)
Power Clean-12(95#-M.65#-W)
Push Up-10

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

Technique: The Front Squat

WOD

Snatch

12min to find a 1RM for the day.
-----------------------------------------
DB/KB Hang Power Snatch-5L/5R(88-70#-M/53-44#-W)
Burpee Box Jump-7
T2B-9

AMRAP-14min:
------------------------------------------

Oly Analysis: Chad Vaughn Snatch

WOD

"Cindy"

Pull Ups-5
Push Ups-10
Squats-15

AMRAP-3min/1min Break x3 Rounds: (Start where you left off from the previous round)
------------------------------------------------
22min AMRAP of:

Burpee to Plate-15
Back Squats(Rack)-Sub Max Reps(155#-185#-M/95#-135#-W)
Ab Crushers20(Unbroken)-35#-M/25#-W
--------------------------------------------------

Outdoor Workout: Rope Climb/Push Ups

Outdoor Workout:
Rope Climb-5,4,3,2,1 Reps(ladder down each round)
Dive Bomber Push Ups-12
x5 Rounds: NFT
---------------------------------------------------------

WOD

Weightlifting Program Posted in the Red Room:
-----------------------------------------------------------
Weighted Ring Push Ups-Max Reps(35#-M/25#-W)
Sandbag Ground to Shoulder-10L/10R-80#-M/50#-W)
Farmers Walk-70ft Over/70ft Back-AHAP

x5 Rounds:
-----------------------------------------------------------
2 DB Shoulder Press-Sub Max Reps
Rope Climb-5,4,3,2,1 Reps(ladder down each round)

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

200M Run
Swings(R)-20(53#-M.35#-W)
200M Run
Snatch-20(10L/10R)
200M Run
Burpee Box Jump-20
200M Run
Push Ups-20

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

Warrior Injection of Inspiration: "Mr. Ugly"

WOD

Power Clean+ Push Press + Jerk (1+1+1) @75%-80% of PC 1RM

EMOM-10min:
---------------------------------------------------------------------------------
200M Run
Target Burpees-12
Swings(A)-8(70#-53#-M/44#-35#-W)
Goblet Squat-8

AMRAP-14min:
------------------------------------------------

Bro Session: Bench and Rows

Wednesday evening Crew on the Bench, making GAINZ!

Jay hitting the Circus Dumbbell for reps on the Row! 145lbs! "Papitas"

WOD

Bench Press-4-6reps (80%-85%)
1 Arm Bent Row-12L/12R-AHAP
Weighted Pull/Chin Up-6-10reps-AHAP

x5 Rounds NFT:
-------------------------------------------------
Barbell Strict Press-Max Reps(135#-85#-M/85#-55#-W)
V-Ups-20

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

Gainz!

Coach Kelle on Bench, Weighted Pull Ups and 100lbs DB Rows! Warrior Wednesday at CrossFit Seguin!

The guys on the Barbell knocking out Back Squats during Tuesday's Strength Session!

 

CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

Contact us for a FREE trial Week of Training:

830-556-4180

WOD

Back Squats: 75%-6=80%x6 Reps (3Sets)
---------------------------------------------------
18min EMOM of:

1st Min: Power Cleans-4 (165#-135#-M/115#-95#-W)
2nd Min: Thrusters-6
3rd Min: Front or Back Racked Lunges-8(4/4-Alt)
-----------------------------------------------------

Squats and More Squats!

The ladies hitting some Back Squats at CrossFit Seguin 9am Class.

Zercher Squats with a Stone. Outdoor Training.

WOD

Snatch + OHS (1+2)

12min to Find a 1RM:
----------------------------
400M Run
Wall Ball-20
Power Snatch-10(115#-95#-M/85#-65#-W)

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

Congrats to Our Athletes!

Congrats to CrossFit Seguin Athletes Alvino G. and Amanda H.

Alvino took 2nd Place at the Hill Country Strongman Event in Austin, TX! Alvino will be heading to Nationals in October.

Amanda H. competed in a sanction Weightlifting meet at the Naturally Fit Games. Amanda took 3rd Place in her weight class, hitting a 7kg total PR!

WOD

Power Clean-3/FSQ-2/Jerk Balance-3
60%x3
65%x3
70%x3
75%x3
------------------------------------------------
15min Time Cap for:(Every 2min add 10-lbs to the Bar: Max Weight; Men-185#/Women-145#)

Clean(Power or Squat) Starting weight: 135#-M/95#-W
Burpee

12,11,10,9,8,7,6,5,4,3,2, &1 Reps of each
----------------------------------------------------
Men: 135#, 145#, 155#, 165#, 175#, 185#.
Ladies: 95#, 105#, 115#, 125#, 135#, 145#.

Good Luck!!

Amanda Hager and Alvino Garcia will be competing at the Naturally Fit Games in Austin today!

Amanda is competing in a sanctioned Weightlifting meet. Alvino is competing in a Strongman Comp!

WOD

Red Room Weightlifting Club: Weightlifting Program Posted in the Red Room.
-------------------------------------------------------------------------------------------------
1 Arm DB Power Snatch-8L/8R @1/2 Bodyweight
Weighted Chin Ups-8-12reps-AHAP
2KB Racked Step Ups-16(8/8-Alt)-53#-M/35#-W

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

Strict HSPU-5-8 Reps
Barbell Curl-Max Reps
Ab Crusher-20

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

Wall Ball-50(20#/14#-10ft/9ft)
Target Burpee-40
Swings(R)-30(70#-M.53#-W)
1000M Run
Swings(R)-30
Target Burpee-40
Wall Ball-50

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

CrossFit Seguin Ladies in Action!

Friday Open Gym: 8:30am-11am and 4pm to 8pm

WOD

Back Squat:
75%x7 Reps (2 sets)
80%x5 Reps (3 sets)
85%x3 Reps (1 Sets)
-------------------------------------
2 minutes of:

Hang Power Clean-4(115#-95#-M/75#-55#-W)
Thruster-6
Back Racked Lunges-8(4/4)
x2 Rounds then; Max Rep: Lateral Burpees- with Remaining Time:

x5 Total Rounds, 1min Break between Rounds: Score is total number of Burpees Completed.
----------------------------------------------------------------------------------------------------------------

Throwback: Old School Kettlebells

WOD

Incline DB Bench Press-Sub Max Reps
Supine Ring Rows-Max Reps

x5 Rounds NFT:
------------------------------------------------
Weighted Ring Push Ups-Max Reps(35#-M/25#-W)
Barbell Bent Row-10-12reps
Sled Push-140ft(70/70)

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

CF Seguin Ladies: Thai Heavy Bag Work

WOD

Three Rounds of "Eva"

800M Run
Swings(A)-30(70#-M/53#-W)
Pull Ups-30

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

Either You Run the day or The Day Runs You!

 

WOD

Clean + Jerk(2+1) @70%-75%

EMOM-6min Then;

Clean + Jerk (1+1)

EMOM-6min: Add Weight During
-------------------------------------------
Friday Night Throwdown WOD:

10min Of:

Wall Ball-5
Power Clean-5(155#-M/105#-W)
Wall Ball-10
Power Clean-5
Wall Ball-15
Power Clean-5
Wall Ball-20
Power Clean-5
Wall Ball-25
Power Clean-5
Wall Ball-30
Power Clean-5
Continue laddering Wall Balls by 5's till the time runs out:
---------------------------------------------------------------------

This IS Weightlifting!