Weightlifting Program Posted in the Red Room:
----------------------------------------------------------
SWOD:
Sand Bag Ground to Shoulder-10L/10R-80#/50#
Leg Levers-20 Unbroken
Sled Push-140ft(70/70)
x5 Rounds:
----------------------------------------------------------
Body Parts:
Barbell Strict Press-3-6reps
Double or Single Rope Climb-3
x4 Sets:
-----------------------------------------------------------
Conditioning:
"Morrison"
Wall Ball 20#/14#
Box Jump 24"/20"
Swing(A)-53#-M/35#-W
50-40-30-20-10 Reps of Each AFAP:
-----------------------------------------------------------
Friday, July 31, 2015
Thursday, July 30, 2015
WOD
Back Squat:
75%x6-8reps (4sets)
Drop Set: 55%-60% x Max Reps (1set)
------------------------------------------------
Overhead Lunge-10(5L/5R-Alt) 115#-M/85#-W)
T2B-12
AMRAP 12min:
-------------------------------------------------
75%x6-8reps (4sets)
Drop Set: 55%-60% x Max Reps (1set)
------------------------------------------------
Overhead Lunge-10(5L/5R-Alt) 115#-M/85#-W)
T2B-12
AMRAP 12min:
-------------------------------------------------
Wednesday, July 29, 2015
WOD
Bench Press-3-6reps @3-6reps
Weighted Pull Ups-8-12reps AHAP
x6 Rounds NFT:
---------------------------------------------
Ring Dips-Sub Max (10+ Reps)
Hanging Leg Raise-10
x3 Sets:
---------------------------------------------
Weighted Pull Ups-8-12reps AHAP
x6 Rounds NFT:
---------------------------------------------
Ring Dips-Sub Max (10+ Reps)
Hanging Leg Raise-10
x3 Sets:
---------------------------------------------
Tuesday, July 28, 2015
WOD
Barbell Complex: @70% of Push Press-1RM
Power Clean-1
Front Squat-2
Push Press-3
EMOM-10min:
--------------------------------------------------------
Double Unders-40
HSPU-8
Power Clean-6(185#-165#-M/125#-115#-W)
AMRAP-15min:
--------------------------------------------------------
Power Clean-1
Front Squat-2
Push Press-3
EMOM-10min:
--------------------------------------------------------
Double Unders-40
HSPU-8
Power Clean-6(185#-165#-M/125#-115#-W)
AMRAP-15min:
--------------------------------------------------------
Monday, July 27, 2015
WOD
Snatch
0:00-2:00-5reps @70%-75%
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
--------------------------------------------
Friday Night Throwdown WOD: New Braunfels CrossFit
200M Run-Power Snatch-Max Reps-2min (115#-M/85#-W)
200M Run-Swings(A)-Max Reps-2min(53#-M/35#-W)
200M Run-Box Jumps-Max Reps-2min(24"/20")
200M Run-Pull Ups-Max Reps-2min
200M Run-Back Squats-Max Reps-2min(115#-M/85#-W)
10min Total, no break between sets: Score is total movements completed.
--------------------------------------------------------------------------------------------
0:00-2:00-5reps @70%-75%
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
--------------------------------------------
Friday Night Throwdown WOD: New Braunfels CrossFit
200M Run-Power Snatch-Max Reps-2min (115#-M/85#-W)
200M Run-Swings(A)-Max Reps-2min(53#-M/35#-W)
200M Run-Box Jumps-Max Reps-2min(24"/20")
200M Run-Pull Ups-Max Reps-2min
200M Run-Back Squats-Max Reps-2min(115#-M/85#-W)
10min Total, no break between sets: Score is total movements completed.
--------------------------------------------------------------------------------------------
Saturday, July 25, 2015
WOD
"Diane"
Deadlift (225#)
HSPU
21-15-9 Reps of Each;
Then;
Pull Up
Box Jump
Butterfly Sit Up
30-20-10 Reps of Each
Then;
3 Rounds of:
400M Run
Front Rackes Lunges-20(10/10-Alt)-95#-M/65#-W
Push Press-10
For Time: 35min Time Cap:
---------------------------------------------------------------
Deadlift (225#)
HSPU
21-15-9 Reps of Each;
Then;
Pull Up
Box Jump
Butterfly Sit Up
30-20-10 Reps of Each
Then;
3 Rounds of:
400M Run
Front Rackes Lunges-20(10/10-Alt)-95#-M/65#-W
Push Press-10
For Time: 35min Time Cap:
---------------------------------------------------------------
Friday, July 24, 2015
WOD
Weightlifting Program Posted in the Red Room:
----------------------------------------------------------
SWOD:
Weighted Ring Push Ups-Sub Max (15+)
Dumbbell Renegade Rows-16(8/8-Alt)
Tire Flips-8-12reps-AHAP
x5 Rounds NFT:
----------------------------------------------------------
Body Parts:
Supine Bicycle-20(10/10-Alt)
L-Sit Hold-30sec
x4 Sets:
-----------------------------------------------------------
Conditioning:
800M
Cluster-20
Pull Up-20
Burpee Box Jump-20
400M Run
Cluster-15
Pull Up-15
Burpee Box Jump-15
200M Run
Cluster-9
Pull Up-9
Burpee Box Jump-9
AFAP:
-----------------------------------------------------------
----------------------------------------------------------
SWOD:
Weighted Ring Push Ups-Sub Max (15+)
Dumbbell Renegade Rows-16(8/8-Alt)
Tire Flips-8-12reps-AHAP
x5 Rounds NFT:
----------------------------------------------------------
Body Parts:
Supine Bicycle-20(10/10-Alt)
L-Sit Hold-30sec
x4 Sets:
-----------------------------------------------------------
Conditioning:
800M
Cluster-20
Pull Up-20
Burpee Box Jump-20
400M Run
Cluster-15
Pull Up-15
Burpee Box Jump-15
200M Run
Cluster-9
Pull Up-9
Burpee Box Jump-9
AFAP:
-----------------------------------------------------------
Thursday, July 23, 2015
WOD
Back Squats: 70%x 8-10reps (4sets)
--------------------------------------------
Burpee Broad Jump-100ft(50/50)
Ab Crushers-15(25#/15#-Unbroken)
Bulgarian Split Squat-10L/10R-AHAP
x3 Rounds: 15min Time Cap:
---------------------------------------------
--------------------------------------------
Burpee Broad Jump-100ft(50/50)
Ab Crushers-15(25#/15#-Unbroken)
Bulgarian Split Squat-10L/10R-AHAP
x3 Rounds: 15min Time Cap:
---------------------------------------------
Wednesday, July 22, 2015
WOD
Dumbbell Bench Press-6-12reps
Supine Ring Rows-12-30reps
x5 Rounds NFT:
---------------------------------------
Barbell Strict Press-6-12reps
Double Rope Climb-3
x3 Rounds:
-------------------------------------
Supine Ring Rows-12-30reps
x5 Rounds NFT:
---------------------------------------
Barbell Strict Press-6-12reps
Double Rope Climb-3
x3 Rounds:
-------------------------------------
Tuesday, July 21, 2015
WOD
800M Run
Hindu Squats-50
Swings(A)-40 (70#-M/53#-W)
C2B Pull Up-30
Weighted Push Up-20(45#-M/35#-W)
1000M Run
Weighted Push Up-20
C2B Pull Up-30
Swings(A)-40
Hindu Squats-50
800M Run
For Time: (45min Time Cap)
----------------------------------------------
Hindu Squats-50
Swings(A)-40 (70#-M/53#-W)
C2B Pull Up-30
Weighted Push Up-20(45#-M/35#-W)
1000M Run
Weighted Push Up-20
C2B Pull Up-30
Swings(A)-40
Hindu Squats-50
800M Run
For Time: (45min Time Cap)
----------------------------------------------
Monday, July 20, 2015
WOD
3 Position Power Clean+ Power Jerk-1 @65% of C&J 1RM
EMOM-10min: (Floor/Below Knee/Above Knee)
------------------------------------------------------------------
Thruster-10 (115#-M/85#-W)
Box Jump Up & Overs-8 (24"/20")
Thruster-10
Box Jump Up & Over-8
Then with the remaining time on the clock: Max Rep-Pull Ups
AMRAP-4min/1min Break; x3 Rounds:
--------------------------------------------------------------------
EMOM-10min: (Floor/Below Knee/Above Knee)
------------------------------------------------------------------
Thruster-10 (115#-M/85#-W)
Box Jump Up & Overs-8 (24"/20")
Thruster-10
Box Jump Up & Over-8
Then with the remaining time on the clock: Max Rep-Pull Ups
AMRAP-4min/1min Break; x3 Rounds:
--------------------------------------------------------------------
Friday, July 17, 2015
WOD
Weightlifting Program Posted in the Red Room:
-----------------------------------------------------------
SWOD:
Stone 2 Shoulder 3L/3R
Weighted Push Ups-Max Reps(45#-M/25#-W)
"Circus Maximus" Sled Sprint
x5 Rounds:
---------------------------------------------------------
Body Parts:
Double Rope Climb-3
Strict Barbell Shoulder Press-Sub Max
x4 Sets:
---------------------------------------------------------
Conditioning:
Wall Ball-25
Burpee-25
V-Up-25
Push Ups-25
"Circus Maximus" Sled Sprint
x4 Rounds AFAP:
---------------------------------------------------------
New format: Pick two workouts. SWOD and Body Parts or Conditioning and Body Parts. If you're lifting in the Red Room, only do the Lifting Program.
-----------------------------------------------------------
SWOD:
Stone 2 Shoulder 3L/3R
Weighted Push Ups-Max Reps(45#-M/25#-W)
"Circus Maximus" Sled Sprint
x5 Rounds:
---------------------------------------------------------
Body Parts:
Double Rope Climb-3
Strict Barbell Shoulder Press-Sub Max
x4 Sets:
---------------------------------------------------------
Conditioning:
Wall Ball-25
Burpee-25
V-Up-25
Push Ups-25
"Circus Maximus" Sled Sprint
x4 Rounds AFAP:
---------------------------------------------------------
New format: Pick two workouts. SWOD and Body Parts or Conditioning and Body Parts. If you're lifting in the Red Room, only do the Lifting Program.
Thursday, July 16, 2015
WOD
Front Squat: 6x6 @80%
-------------------------------
Push Press-8 (115#-M/85#-W)
Back Racked Lunges-12(6/6-Alt)
Double Unders-40
AMRAP-12min:
--------------------------------
-------------------------------
Push Press-8 (115#-M/85#-W)
Back Racked Lunges-12(6/6-Alt)
Double Unders-40
AMRAP-12min:
--------------------------------
Wednesday, July 15, 2015
WOD
Bench Press-3-6 Reps @75%-80%
1 Arm DB Rows-20L/20R
x4 Rounds NFT:
-------------------------------------------
Trap Bar Deadlift-8-12reps @315#-225#-M/225#-135#-W
Clapping Plyo Push Ups-20
x4 Rounds NFT:
-------------------------------------------
1 Arm DB Rows-20L/20R
x4 Rounds NFT:
-------------------------------------------
Trap Bar Deadlift-8-12reps @315#-225#-M/225#-135#-W
Clapping Plyo Push Ups-20
x4 Rounds NFT:
-------------------------------------------
Tuesday, July 14, 2015
WOD
OHS-Max Effort-45 seconds/15 sec Off (95#-M.65#-W)
Pull Ups-Max Effort-45 seconds
75 sec Break x7 Rounds: Score is total movements completed.
---------------------------------------------------------------------------
Pull Ups-Max Effort-45 seconds
75 sec Break x7 Rounds: Score is total movements completed.
---------------------------------------------------------------------------
Monday, July 13, 2015
WOD
Squat Clean + Front Squat + Jerk (1+2+1)@ 75%-80%-Even
Box Jump Over-12-Odd
EMOM-12min E/O
------------------------------------------------------------
Buy in: 400M Run
Then:
Thrusters-12 (95#-M/65#-W)
Lateral Burpees-6
AMRAP-6min:
------------------------------------------------------------
Box Jump Over-12-Odd
EMOM-12min E/O
------------------------------------------------------------
Buy in: 400M Run
Then:
Thrusters-12 (95#-M/65#-W)
Lateral Burpees-6
AMRAP-6min:
------------------------------------------------------------
Sunday, July 12, 2015
Friday, July 10, 2015
Schedule Reminder:
Saturday Class is at 8am(This Saturday only). Weigh ins for the meet are at 10am.
WOD
Weightlifting Program Posted in the Red Room:
----------------------------------------------------------
SWOD:
Weighted Pull Ups-8-12reps
2KB Step Ups-16(8L/8R)
Sled Push-140ft(70-over/70-back)
x5 Rounds NFT:
---------------------------------------
Body Parts:
Barbell Strict Shoulder Press-8-12reps
1 Arm DB Row-Max Reps L/R
x4 Sets:
----------------------------------------
Conditioning:
DB or KB Thrusters
Bar Facing Burpees
21,18,15,12,9,6, &3 Reps of Each For Time:
-----------------------------------------
----------------------------------------------------------
SWOD:
Weighted Pull Ups-8-12reps
2KB Step Ups-16(8L/8R)
Sled Push-140ft(70-over/70-back)
x5 Rounds NFT:
---------------------------------------
Body Parts:
Barbell Strict Shoulder Press-8-12reps
1 Arm DB Row-Max Reps L/R
x4 Sets:
----------------------------------------
Conditioning:
DB or KB Thrusters
Bar Facing Burpees
21,18,15,12,9,6, &3 Reps of Each For Time:
-----------------------------------------
Thursday, July 9, 2015
WOD+ Schedule
Back Squat: 75%x6 (3sets), 80%x4 (3sets)
----------------------------------------------------
Double Under-40
Wall Ball-20 (20#/14#-10ft)
Power Snatch-5 (155#-115#-M/105#-75#-W)
AMRAP: 12min:
-----------------------------------------------------
Saturday Class has been moved to 8am this Saturday. Weightlifting Meet starts at 10am at CrossFit Seguin.
----------------------------------------------------
Double Under-40
Wall Ball-20 (20#/14#-10ft)
Power Snatch-5 (155#-115#-M/105#-75#-W)
AMRAP: 12min:
-----------------------------------------------------
Saturday Class has been moved to 8am this Saturday. Weightlifting Meet starts at 10am at CrossFit Seguin.
Wednesday, July 8, 2015
WOD
DB Bench Press-8-12reps
Ab Crusher-20 (35#-M/25#-W)
Farmers Walk-140ft-Handles/or/200ft-Kettlbells-AHAP
x5 Rounds NFT:
---------------------------------------------------------------------
Decline Push Ups-Sub Max
Barbell Curls-Max Reps
x3 Sets:
---------------------------------------------------------------------
Ab Crusher-20 (35#-M/25#-W)
Farmers Walk-140ft-Handles/or/200ft-Kettlbells-AHAP
x5 Rounds NFT:
---------------------------------------------------------------------
Decline Push Ups-Sub Max
Barbell Curls-Max Reps
x3 Sets:
---------------------------------------------------------------------
Tuesday, July 7, 2015
WOD
Partner 1 Mile Relay; 200M x8 Each person
15min Time Cap:
------------------------------------------------------
Swings(R)-30 (88#-70#-M/53#-44#-W)
Weighted Pull Ups or Push Ups-Sub Max Reps
Double Under-60
AMRAP-20min:'
------------------------------------------------------
15min Time Cap:
------------------------------------------------------
Swings(R)-30 (88#-70#-M/53#-44#-W)
Weighted Pull Ups or Push Ups-Sub Max Reps
Double Under-60
AMRAP-20min:'
------------------------------------------------------
Monday, July 6, 2015
WOD
Power Clean + Jerk 2+1 @75% PC 1RM
EMOM: 10 min:
--------------------------------------------------
1 Arm Snatch-5L/570#-53#-M/44#-35#-W
Burpee-10
1 Arm Thruster-8L/8R
Box Jump-12
AMRAP-12min:
---------------------------------------------------
EMOM: 10 min:
--------------------------------------------------
1 Arm Snatch-5L/570#-53#-M/44#-35#-W
Burpee-10
1 Arm Thruster-8L/8R
Box Jump-12
AMRAP-12min:
---------------------------------------------------
Saturday, July 4, 2015
Friday Night Throwdown Final Results: 7-3-15
RX Women
1. Kelsey Flanagan 46
2. Ashley Yeats 46
3. Crystal Nunez 44
4. Lauren Metcalfe 38
5. Nina Ojeda 35
6. Brittany Vargas 31
6. Mimi Stewart 31
8. Amy Schmidt 30
9. Sandra Mendoza 26
10. Angelica Canales 18
11. Lauren Cavanaugh 15
12. Skyler Sullivan 12
13. Rachel Stevens 10
14. Lori Suarez 10
15. Whitney Ford 4
16. Valerie De La Cruz 4
17. Adriana Barrera 1
RX Men
1. Philip Redix 44
2. Khalid Schuler 40
3. Aaron Jachade 23
4. Will Cone 23
5. Casey Barry 23
6. Roland Alexander 17
7. Alvino Garcia 16
8. Eric Lipsey 11
9. Luiz Martinez 10
10. Jay Magana 7
11. Joel Compos 6
12. Logan Garrison 5
13. Wade Carter 3
14. Mark Muncaster 0
15. Sean Garrison 0
Scaled Men
1. Christopher Silva 21
2. Tony Landrum 11
Scaled Women
1. Jennifer Loudon 32
2. Keri Mikulencak 21
2. Emily Holz 21
4. Brittany Davila 20
5. Lindsey Fowler 16
6. Maria Berumen 13
7. Saleena 10
8. Madi 8
9. Maria Rodriguez 7
10. Hayley Gordon 1
11. Samantha Benitez 0
--------------------------------
**Score is total Burpees Completed
1. Kelsey Flanagan 46
2. Ashley Yeats 46
3. Crystal Nunez 44
4. Lauren Metcalfe 38
5. Nina Ojeda 35
6. Brittany Vargas 31
6. Mimi Stewart 31
8. Amy Schmidt 30
9. Sandra Mendoza 26
10. Angelica Canales 18
11. Lauren Cavanaugh 15
12. Skyler Sullivan 12
13. Rachel Stevens 10
14. Lori Suarez 10
15. Whitney Ford 4
16. Valerie De La Cruz 4
17. Adriana Barrera 1
RX Men
1. Philip Redix 44
2. Khalid Schuler 40
3. Aaron Jachade 23
4. Will Cone 23
5. Casey Barry 23
6. Roland Alexander 17
7. Alvino Garcia 16
8. Eric Lipsey 11
9. Luiz Martinez 10
10. Jay Magana 7
11. Joel Compos 6
12. Logan Garrison 5
13. Wade Carter 3
14. Mark Muncaster 0
15. Sean Garrison 0
Scaled Men
1. Christopher Silva 21
2. Tony Landrum 11
Scaled Women
1. Jennifer Loudon 32
2. Keri Mikulencak 21
2. Emily Holz 21
4. Brittany Davila 20
5. Lindsey Fowler 16
6. Maria Berumen 13
7. Saleena 10
8. Madi 8
9. Maria Rodriguez 7
10. Hayley Gordon 1
11. Samantha Benitez 0
--------------------------------
**Score is total Burpees Completed
Friday, July 3, 2015
It Goes Down...Tonight!
Friday Night Throwdown is going down tonight at CrossFit Seguin!
First Heat goes down at 5:15pm!
------------------------------------------
Reminder: No Class this Saturday!
Thursday, July 2, 2015
WOD
Shuttle Sprint-5 x80ft(40 Over/ 40 Back)
Burpee-10-8-6-4-2 Reps (ladder down each round)
x5 Rounds:
-------------------------------------------------------------
2KB/DB Squat-Max Reps: 2x80-70#-M/2x53-44#-W
Sit Out-20(Total)
AMRAP-15min:
-------------------------------------------------------------
Burpee-10-8-6-4-2 Reps (ladder down each round)
x5 Rounds:
-------------------------------------------------------------
2KB/DB Squat-Max Reps: 2x80-70#-M/2x53-44#-W
Sit Out-20(Total)
AMRAP-15min:
-------------------------------------------------------------
Schedule: July 3rd-July 4th
Last Class of the week is Friday Morning at 5:30am. No Open Gym on Friday. Closed on Saturday.
The Friday Night Throwdown kicks off at 5pm. Last heat at 6:30pm.
The Friday Night Throwdown kicks off at 5pm. Last heat at 6:30pm.
Wednesday, July 1, 2015
WOD
Deadlift-5-8reps(T&G) @70%-80%
Evil Wheel-12-20Reps
x5 Rounds: NFT;
---------------------------------------------
Plate Plyo Push Up-12-20reps
1 Arm DB Row-10L/10R-W/15L/15R-M-AHAP
x4 Rounds: NFT:
----------------------------------------------
Evil Wheel-12-20Reps
x5 Rounds: NFT;
---------------------------------------------
Plate Plyo Push Up-12-20reps
1 Arm DB Row-10L/10R-W/15L/15R-M-AHAP
x4 Rounds: NFT:
----------------------------------------------
Subscribe to:
Posts (Atom)