WOD

Z-Press-6-12 Reps
DB Renegade Rows-16(8L/8R-Alt)
Hanging Leg Raise-15

x5 Rounds:
--------------------------------------------
Finish: 1000M Run
--------------------------------------------

Z-Press: Demo

WOD

Barbell Cluster-10(155#-135#-M/110#-95#-W)
Burpee-40
Barbell Cluster-10
Burpee-30
Barbell Cluster-10
Burpee-20
Barbell Cluster-10
Burpee-10
Barbell Cluster-10

For Time: 30min Time Cap:
----------------------------------------------------------

Barbell Cluster Demo:

WOD

Clean + Hang Clean 1+1 @80% of Clean 1RM

EMOM-8min:
----------------------------------------------------------
Partner WOD "Grace"

Buy in: 400m Run, Then;

Clean and Jerk-30* each (135#-M/95#-W) (*Break it up in to 6 Sets of 5 Reps each)

Cash out: 400M Run

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

Weekend Skill Work:

Practicing mag change drills. #kalashnikov #762x39 #shootfirstshootfast #battledrills

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 26, 2015 at 3:58pm PDT

WOD

EMOM 12min Even/Odd

Even-HSPU-3, Pistol-6, Box Jump-9(24"/20")
Odd-Clean and Jerk-1 (Start at 65% add weight each Round)
---------------------------------------------------------------------------
4 Miute Break, Then:
---------------------------------------------------------------------------
800M Run
Box Jump-30(30"-M/24"-W)
Push Press-60(100#-M/70#-W)
Double Under-90(Immediate 3-Burpee Penalty for every Break)

For Time: 15min Time Cap:
----------------------------------------------------------------------------

Saturday Crew: 9-26-15

WOD

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

Stone to Shoulder-3 @Bodyweight or 3/4 BW
Sled Push-140ft x2(1min Rest Between) @ Bodyweight Plus or Bodyweight
Hammer Strikes-15L/15R Max Effort

x4 Rounds:
----------------------------------------------------------
Body Parts/Skill:

Double Rope Climb-3
Plate Plyo Push Up-12

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

"Bulger"

10 Rounds For Time of:

150M Run
C2B Pull Up-7
Front Squat-7(135#-M/95#-W)
HSPU-7
----------------------------------------------------------

Flex Friday!

Terri D., Jennifer M., and Stacey W.
------------------------------------------------
TKC/CrossFit Seguin
2331 Hwy 46 N,
Seguin, TX 78155

crossfitseguin@gmail.com

Contact us for a FREE trial week of classes: 830-556-4180

WOD

Back Squats: 70%x10-12reps (5 Sets)
-----------------------------------------------
Burpee Broad Jump-100ft (50ft over/50ft Back)
Wall Ball-30 (20#/14#-10ft All)

x3 Rounds For Time: 15min Time Cap:
-----------------------------------------------

Sean Garrison and the 3rd Watch Trio:

CrossFit Seguin Athlete, Sean Garrison, and his band will be performing this weekend
at the Freiheit Country Store. Check them out!

WOD

Bench Press-6 to Sub Max Reps @75%
Weighted Ring Row-12 to Sub Max(35#-M/15#-W)

x5 Rounds NFT:
---------------------------------------------------------------
Barbell Curls-Max Reps

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

Don't Wish For It, WORK for it!

WOD

EMOM-24min Even/Odd

Even Minute-Power Clean-5 @75% of PC 1RM
Odd Minute-Muscle Up*-5(3), Push Ups-10, Air Squat-15
------------------------------------------------------------
*Sub: C2B Pull Up-5/or/Pull Up-5/or/ Burpee-5

WOD

Power Snatch:
75%x 5 Singles
80%x 4 Singles
85%x 3 Singles*
---------------------------------------------
Buy in: 600M Run Then;

2KB/DB Thrusters(2x53#-M/2x35#-W)
Lateral Burpees

5-7-10-12-15 Reps of Each, Then;

Cash Out: 600M Run

For Time: 20min Time Cap
---------------------------------------------
* If your Technique is on point, add weight each rep.

6 Mile Sunday Run in the Books!

6 mile run followed by some calisthenics on the home playground! #runhard #doubetime #crossfitseguinrunningcrew #morningpt

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 20, 2015 at 7:06am PDT

WOD

EMOM-12min E/O

Even-Double Unders-50
Odd-Pull Ups-5/Push Ups-7/Squats-9
-----------------------------------------------
Hand Release Push Ups-10
Bent Rows-15 (135#-M/95#-W)
Ab Crushers-20(Unbroken @35#-M/25#-W)
Hang Power Cleans-Max Reps(135#-M/95#-W)

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

WOD

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

Tire Flip
Burpee
Pull Up

1-10 Reps (Heavy Tire)
1-12 Reps (Medium-Heavy Tire)
1-15 Reps (Light-Medium Tire)
---------------------------------------------------------
Body Parts/Skill:

Rope Climb-4-3-2-1
HSPU-6 (Strict)

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

800M Run
Thrusters-21(95#-M/65#-W)
Pull Ups-21
600M Run
Thrusters-15
Pull Ups-15
400M Run
Thrusters-9
Pull Ups-9
200M Run

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

Tire Flips!!

Jesse killing it on the Tire Flips! #strongman #crossfitseguin #crossfitstrongman #fridayswod #opengym #seguin

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 18, 2015 at 8:30am PDT

WOD

Front Squat: 70% x8-10reps x3sets
Then; Add 10#-20# for 1 set of Sub Max Reps
---------------------------------------------------------
"Nasty Girls"

Air Squats-50
Muscle Ups-7
Hang Power Clean-10 (135#-M/95#-W)

x3 Rounds For Time: 15min Time Cap
---------------------------------------------------------

Throwback WOD: "Nasty Girls"

WOD

Dumbbell Bench Press-6-12reps
Deadlift-4-8reps @75%

x5 Rounds NFT:
---------------------------------------
Barbell Strict Military Press-5-10reps
Weighted Chin/Pull Up-6-12reps

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

How To Deadlift:

WOD

Partner Leg Levers(Obliques)-45sec x3 Each person
---------------------------------------------------------------
Muscle Ups-6(Pull Ups-10)
200M Run
1 Arm Snatch-10L/10R(70#-53#-M/44#-35#-W)
200M Run
1 Arm Hang Clean and Press-10L/10R
200M Run
Burpee Box Jump Over-10
200M Run

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

Nutrition, Nutrition, Nutrition!!

WOD

Power Clean + Jerk(Power or Split) 3+3
55%x3
60%x3
65%x2
--------------------------------------------------
Thrusters-8 (115#-M/85#-W)
Back Racked Lunges-12(6/6-Alt)
Double Unders-15-20-25-30-35-40...by 5's

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

SFB and SFL Challenges

SFB Challenge: L-Sit Pull Up x3. SFL Challenge: Deadlift x3. I hit 2.5x Bodyweight on it: 325# x3 @130# BW
------------------------------------------------------------------------------------------------------------------------

WOD

Warm Up:

200M Run
Leg Less Rope Climb-1
Deficit HSPU-3

x3 Rounds:
---------------------------------------
Power Snatch-3 (135#-M/95#-W)
Burpee-6
Wall Ball-9(20#/14#-10ft All)

x20 Rounds For Time: 45min Time Cap:
----------------------------------------

Train Hard!

WOD

Weightlifting Program Posted in the Red Room:
----------------------------------------------------------
2KB/DB Alternating Floor Press-10-30 Total Reps
Weighted Pull Up-8-12reps
2KB/DB Racked Step Ups-16(8/8-Alternating) 20" Box

x5 Rounds:
-----------------------------------------------------------
Body Parts/Skill:

Rope Climb-2
2KB/DB Suitcase Lunges-20(10/10 Alt)

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

Pull Ups-20
Push Ups-30
Sit Ups-40
Squats-50

x5 Rounds For Time:
-----------------------------------------------------------

Flex Friday!!

Corina G.

WOD

Back Squats: 80%x5-8 Reps (4sets)
--------------------------------------------
Buy in: 800M Run Then;

Wall Ball-12
Swing(A)-12(70#-M/44#-W)
Burpee Box Jump-12

AMRAP-15min:
--------------------------------------------
Skill: Muscle Up

What to Eat:

WOD

Weighed Push Up-15 to Max Reps (35#-M/25#-W)
1 Arm DB Row-12L/12R-AHAP
Sled Push-140ft(70/70)

x4-5 Rounds:
---------------------------------------------------------------

Butchered!!

WOD

Snatch-3-3-2-2-1-1 (Start first set at: 75%)
----------------------------------------------------
400M Sprint
T2B-Max Reps

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

2015 Nationals-MDUSA Snatch Highlights

WOD/ Schedule

Barbell Clusters-100 (95#-M/65#-W)
EMOM-Pull Ups-5

30min Time Cap:
----------------------------------------------
Today's Schedule: 5pm, 6pm, & 7pm.

CF L-1 Course in SA

CrossFit L-1 Cert in San Antonio: Bad Ass Crew!!

Setptember 5th-6th, 2015

Labor Day Schedule:

Only 1 Change to the Labor Day Schedule: No 5:30am Class. All other Classes are Open: (9am, 5pm, 6pm, and 7pm.)

Questions: Call or Text: 830-556-4180

WOD

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

Stone 2 Shoulder-6(3/3)-Medium Weight
Leg Levers-20 Unbroken
Farmers Walk-140ft(70/70)-AHAP

x4-5 Round:
-----------------------------------------------------------
Body Parts:

DB Floor Press-10-20reps
Curl Bar Curl-10 to Max Reps

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

1000M Run or 60cal Row
T2B-50
Wall Ball-40
Power Clean-30(135#-M/95#-W)
Muscle Ups/C2B/Pull Up-20

For Time:
-----------------------------------------------------------
Friday Open Gym Format: Choose 1 or 2 of the workouts. Example: SWOD and Body Parts or Conditioning and Body Parts. If you are doing the Weightlifting Program, only do the Program.

Flex Friday From the CrossFit Seguin Ladies!

WOD

Front Squat: 75%x6-8 Reps (3sets), 85%x3-6 Reps (2sets)
-----------------------------------------------------------------------
400M Run
Thrusters-12(95#-M/65#-W)
Pull Ups-12

x4 Rounds For Time: (Adv: 12min Time Cap/Intermediate-Beginner 14min Time Cap)
-----------------------------------------------------------------------

Happy 6th Anniversary!!!

September 1st Marked the Gym's 6 Year Anniversary!!

WOD

Bench Press-80%-85% x4-6reps (5sets)
------------------------------------------------
Double Kettlebell Alternating Military Press-10-20 Total Reps
2 Dumbbell Renegade Rows-18(9/9-Alt)-AHAP
Weighted Pull Up-6-12reps

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

2 Finger Weighted Pull Up w/ 70#KB

2 Finger Weighted Pull Up w/70# KB...just a little bonus after today's workout. #weightedpullups #crossfitseguin #bodyweightgainz #twofingerpullup #warriorwednesday #rkc #sfg #kettlebells

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 2, 2015 at 8:43am PDT

WOD

Push Press-Find a 1RM
Clean(Power or Squat)-Find a 1RM

15min Time Cap:
---------------------------------------------
Clean(Power or Squat)-15 (205#-185#-M/145#-125#-W)
Bar Facing Burpee-30
Wall Ball-60

For Time: 14min Time Cap:
------------------------------------------------