WOD

1st Min: Double Unders-30/C2B Pull Ups-8
2nd Min: Burpee Box Jump Over-8 (24/20)
3rd Min: Push Press-5/back Racked Lunges-10(5/5 Alt) 135#-M/95#-W

EMOM-30min:
-----------------------------------------------------------------------------------------

Competition Crew:

CrossFit Seguin Competitors: Iron Belle and Friday Night SWOD

WOD + Schedule Change

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

1 Arm DB Snatch: 5-4-3 Reps Each Arm Each Round
Burpee Muscle Up/Pull Up-8
Sled Sprint-100M(50/50)

x4 Rounds NFT:
------------------------------------------------------------
Body Parts:

Curl Bar Curls-10 to Max Reps
Bulgarian Split Squat-10L/10R

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

"Loredo"

Squats-24
Push Ups-24
Walking Lunge Steps-24
400M Run

x6 Rounds For Time:
---------------------------------------------------------
**Schedule: NO CLASS this Saturday

Flex Friday From Team: Mean Machine

Kelle S., Diana S., Maria G., & Ashley Y.- Team: Mean Machine

WOD

Back Squat: 70%x8-10reps (5sets)
-----------------------------------------------
Target Burpee-45sec Max Reps
15sec Break
Hang Power Clean-45sec Max Reps (115#-M/85#-W)
15sec Break
Back Racked Lunges-45sec max Reps

45 sec Break x4 Rounds:
-------------------------------------------------

Making Some GAINZ!

Evening Crew making some Gainz! Seated Presses and Weighted Push Ups! #crossfitseguin #warriorwednesday #gainz #weightedpushups #kettlebells

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 26, 2015 at 7:02pm PDT

WOD

DB/KB Seated Press-10-20reps
Weighted Push Up-15 to Max Reps(45-35#-M/35-15#-W Plate)
Weighted Pull Ups-8-12reps (AHAP)
Shuttle Sprint-4 x100ft (50/50)

x6 Rounds NFT:
------------------------------------------------------------------------------

Embrace the Grind!!

WOD

Power Snatch-4 @ Bodyweight or 80%-85% of PSN 1RM
Burpee Box Jump Over-6 (24/20)

EOMOM-12min (6 Rounds)
-----------------------------------------------------------------------
200M Sprint
Push Up-12
Wall Ball-10 (20/14-10ft All)

AMRAP-10min:
-----------------------------------------------------------------------
**Warm Up: Skill Work:

Scap Pull to Hold-10-20sec
Ring Or Box Hollow Hold-30sec

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

Power Snatch vs Snatch:

WOD

Squat Clean-1
Hang Squat Clean-1

EMOM-8min @80%
-----------------------------------------
Thruster-12(115#-95#-M/85#-65#-W)
C2B Pull Up-8
OH Lunge-12(6/6-Alt)
T2B-8

AMRAP-12min:
------------------------------------------
**Skill Warm Up:

200M Run
Wall Walk to Hold-10sec x3

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

Rucking and Running-CrossFit Seguin

More Rucks and Running meet ups panned for the CrossFit Seguin Crew in September and October:
-------------------------------------------------------------------------------------------------------------------------

WOD

400M Run, Then;

5 Rounds of:

Burpee-4
Swing(A)-6(70#-M/53#-W)
Wall Ball-8

1000M Run, Then;

5 Rounds of:

Burpee-4
Swing(A)-6(70#-M/53#-W)
Wall Ball-8

400M Run

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

Saturday Crew: 8-22-15

WOD

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

DB/KB Hang Power Snatch-5-4-3 Reps Each Unbroken
Supine Ring Rows-15-30reps
Sled Push-140ft (70/70)

x4 Rounds:
-----------------------------------------------------------
Body Parts:

Double Rope Climb-3
Push Ups-Max Reps

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

800M Run
Target Burpees-30
Swings-30(70#-M/53#-W)

x4 Rounds: AFAP
------------------------------------------------------------

Flex Friday!!

Charles and Jojo

WOD

Back Squat: 80%x5-7 Reps (5 Sets)
--------------------------------------------
Muscle Ups*-8
Double Kettlebell/Dumbbell Squats-8 (2x70#-M/2x53#-W)

AMRAP-12min:
---------------------------------------------
*Sub: 8 Reps of;

C2B Pull Ups
or
Pull Ups
or
Lateral Burpees

Muscle Ups & DKB Squats

Quick 12min AMRAP: Muscle Up-8/Double Kettlebell Squat-8 (2x70lbs KBs) #kettlebells #muscleup #rkc #CrossFit #crossfitseguin #bodyweightgainz

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 17, 2015 at 2:50pm PDT

WOD

Bench Press-5 to Sub max Reps @ 80%-85%

x5 Sets:
--------------------------------------------------------
Barbell Strict Press-Sub Max Reps(135#-95#-M/95#-55#-W)
Curl Bar Curls-10 to Max Reps
Leg Levers-20 Unbroken

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

Strict Presses and Leg Levers

The ladies knocking out a finisher after their Bench work!! #gainz #warriorwednesday #strongchicks #strictpress #leglevers

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 19, 2015 at 8:14am PDT

WOD

30min AMRAP of:

1 Round of "Cindy"
Power Clean-3 (155#-M/110#-W)
2 Rounds of "Cindy"
Power Clean-3
3 Rounds of "Cindy"
Power Clean-3
4 Rounds of "Cindy"
Power Clean-3
5 Rounds of "Cindy"
Power Clean-3

Continue this sequence for 30min:
-----------------------------------------------

Weighted "Cindy"

WOD

Power Snatch+ Hang Squat Snatch + OHS (1+1+1) @70%-75% SN 1RM

EMOM-10min:
------------------------------------------------------------------------------------------
1st Min: Double Under-50
2nd Min: Wall Ball-Max Reps
3rd Min: Burpee-8

15min: Score is Total Wall Ball Completed:
-----------------------------------------------------

CrossFit Seguin Running Crew:

CrossFit Seguin Running Crew:
-----------------------------------------

6 Mile Run done! Averaged a 7:30 minute mile pace...not bad for a non- runner. #gaitanvillegainz #runhard #killerpace #crossfitseguin

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 15, 2015 at 6:12pm PDT

WOD

Clean & Jerk-Max Reps @165#-M/115#-W

AMRAP-5min

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

3min Break

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

Power Clean-4 (135#-M/105#-W)

C2G Push Up-8

AMRAP-7min

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

2min Break

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

Front Squat-8 (135#-M/105#-W)

Lateral Burpee-8

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

WOD

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

Weighted Ring Push Ups-15 to Sub Max
Sand Bag Get-Ups-6L/6R
Tire Flips-10-15reps

x4 Rounds NFT:
-----------------------------------------------------------
Body Parts:

DB Shoulder Press-8-12reps
1 Arm DB Row-12L/12R

x4 Sets:
-----------------------------------------------------------
Conditioning:

"Whitten"

Swings-22 (70#-M/44#-W)
Box Jumps-22 (24"20")
400M Run
Burpees-22
Wall Ball-22

x5 Rounds For Time:

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Courtesy of CrossFit HQ

Flex Friday!!

Flex Friday at CrossFit Seguin! Amanda C. showing off her Guns!! #flexfriday #crossfitseguin #gunshow #strongchicks

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 14, 2015 at 5:32am PDT

WOD

Back Squat: 65%-70%x8-12reps (5sets)
-------------------------------------------------
Power Clean-4 @Bodyweight
Front Squat-Max Reps
Burpee Pull Up-8

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

Be Proud of Your GAINZ!

WOD

Bench Press-8-15reps @60%-70%
Weighed Chin Up-8-12reps-AHAP
Deadlift-6-12reps @65-75% (T&G Reps)

x6 Rounds: NFT:
----------------------------------------------------
Bonus: (Home Work)

Hanging Leg Raise-50
or
Leg Raises-50
or
V-Ups-50
----------------------------------------------------

Making Gainz!!

Weighted variation of "Cindy": Weighted Pull Ups-5, Weighted Push Ups-10, Weighted Pistols-12(6/6). #playtime #gainz #CrossFit #crossfitseguin #weightedpullups #weightedpistols #weightedpushups

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 10, 2015 at 3:29pm PDT

WOD

Front Squat: 85%x3-6reps (4sets)
-----------------------------------------
Barbell Complex: 115#-95#-M/75#-65#-W

Hang Power Clean-5
Front Squat-5
Push Press-5
Thruster-5
Muscle Up-7
Box Jump-9(24"/20")

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

How To Be A CrossFitter

WOD

Partner leg Levers-45sec On.12sec Off

x3sets Each Person:
-------------------------------------------------
1,600M Run
Deadlift-Max Reps(225#-M/155#-W)

10min Time Cap, Then;

800M Run
Power Clean-Max Reps(135#-M/95#-W)

6min Time Cap, Then;

400M Run
Front Squats-Max Reps(135#-M/95#-W)

4min Time Cap: Score is Total Barbell Movements Completed.

Squats!!

The ladies putting in some work!! #backsquats #atgsquats #strongchicks #crossfitseguin #trainhard

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 6, 2015 at 6:52pm PDT

WOD

Skill Work: Snatch;

Drop Snatch x3
Partner Assist Drop Snatch x3

x3

High Hang Snatch 50%x3(2)
Mid Hang Snatch 60%x3(2)
-------------------------------------
Muscle Up-5
Hang Clean and Press-5(155#-M/115#-W)
Box Jump-5(30"-M/24"-W)

x5 Rounds (9min Time Cap)

3min Break Then;

3 Rounds of:

800M Run
Swing(A)-30(53#-M/35#-W)

(12min Time Cap)
-----------------------------------------

WOD

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

Stone 2 Shoulder-4(2/2)-AHAP
Weighted Pull/Chin Up-8-12reps
Double KB/DB Thrusters-16(70#-53#-M/44#-35#-W)

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

Barbell Curl(Curl Bar)-Max Reps (12+)
Bulgarian Split Squat-10L/10R

x4 Sets:
--------------------------------------------------------------
Conditioning:

Thruster (115#-M/85#-W-For All)
Target Burpee

15-12-9-6-3 Reps of Each Then;

Front Squat
T2B

10-8-6-4-2 Reps of Each Then;

Snatch
Muscle Up

5-4-3-2-1 Reps of Each For Time:
----------------------------------------------------------------
Pick one or two workouts: Exmaple; SWOD and Body Parts or Conditioning and Body Parts. If you're doing the Weightlifting Program, only do the Program.

Flex Friday!

Skylar S.

WOD

Back Squat: 70%x7-10reps (4sets)
-------------------------------------------
Buy in: 600M Run Then;

Double Under-40
Back Rack Lunges-16(8/8-Alt)-115#-M/85#-W
Lateral Burpees-8

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

Got Quads??

WOD

Bench Press: 70%x 6+ Reps (3sets), 80%x 4+ Reps (3sets).
-------------------------------------------------------------------------
Barbell Strict Shoulder Press-4-8 Reps @135#-95#-M/95#-55#-W
Dive Bomber Push Ups-20
Renegade Rows-20(10L/10R-Alt) AHAP

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

Gainz!

Time for some...Gainz!!! #warriorwednesday #gainz #strongchicks #crossfitseguin #benchpress #renegaderows

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 5, 2015 at 9:14am PDT

WOD

3 Position Power Clean @ 75% of PC 1RM

EMOM 8min: (Floor Below Knee/Above Knee)
----------------------------------------------------------
1 Arm KB/DB Snatch-L 1min Max Reps
1 Arm KB/DB Snatch-R 1min Max Reps
1 Arm KB/DB Thruster-L 1min Max Reps
1 Arm KB/DB Thruster-R 1min Max Reps

1min Break: x3 Rounds: @1/2 Bodyweight or 70#-53#-M/44#-35#-W
------------------------------------------------------

Ronda Rousey on Her Physique

WOD

Option 1:

Muscle Ups-8
Sled Push-140ft(70/70)

x5 Rounds:
---------------------------------
Option 2:

C2B Pull Up-8
Weighted Push Up-12 (45#-M/35#-W)
Sled Push-140ft(70/70)

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

Ruck Up!

6 Mile Ruck in the books! #ruckup #crossfitseguin #gaitanvillegainz

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 2, 2015 at 8:24am PDT

WOD

HSPU-6
Deadlift-4 @2x Bodyweight or 70-75% of DL 1RM

x20 Rounds: 30min Of work:

If you finish the 20 rounds before the 30min mark, complete Max Rep Burpees with the remaining time.
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