WOD

13.2: 10min AMRAP of:

S.T.O-5(115#-M/75#-W)
Deadlift-10
Box Jump-15
-----------------------
3 Min Break, Then;
-----------------------

15.4: 8min AMRAP of the Following Sequence:

HSPU-3
Clean-3(185#-155#-M/125#-105#-W)
HSPU-6
Clean-3
HSPU-9
Clean-3
HSPU-12
Clean-6
HSPU-15
Clean-6
HSPU-18
Clean-6
------------------------------------
3min Rest, Then;
------------------------------------
3min Max Reps Lateral Burpees
------------------------------------

WOD

Weighted Push Up-20 to Max Reps(45#-M/35#-W)
Weighted Pull Ups-10 to 15 Reps
Bulgarian Split Squats-20(10L/10R)-2x70#-M/2x53#-W

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

New Year, New Schedule: Starting January 11th

This is the new schedule for 2016. Just a few changes. New schedule goes in to effect January 11th, 2016. The new 4:10pm Class is a Kettlebell Class. All other classes are normal CrossFit Classes.
-------------------------
Monday: 5:30am, 9am, 4:10pm(KB), 5pm & 6pm
Tuesday: 9am, 4:10pm(KB), 5pm & 6pm
Wednesday: 5:30am, 9am, 5pm & 6pm
Thursday: 9am, 4:10pm(KB), 5pm & 6pm
Friday: 5:30am, Open Gym: 8:30am-11am & 4pm-8pm
Saturday: 10am

WOD+ Schedule

5min AMRAP of:

Bar Muscle Up-4   or    Pull Up-6
Squat-12                        Squat-12
----------------------
1min Rest: Then;
-----------------------
7min AMRAP of:

1 Arm Snatch-16(8L/8R)-53#-M/35#-W
Burpee-12
-----------------------
2min Rest: Then;
-----------------------
12min AMRAP of:

Hang Power Clean-9(115#-M/85#-W)
Hand Release Push Up-12
Wall Ball-15
-------------------------------------------------
New Years Schedule:

Wednesday-Normal Schedule
Thursday-9am Only
Friday-Closed
Saturday-Closed

Marathon Row

Wade C. finishing a Marathon Row..That's 42,195 Meters!! 

WOD

3 Position Clean + Jerk @70%-75%

EMOM: 8min
---------------------------------------------
Double Under- 80-60-40-20
Swing(R)       - 40-30-20-10 (88#-70#-M/53#-44#-W)
Burpee           -20-15-10-5

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

New for 2016: Kettlebell Classes

New Kettlebell Classes Starting January 11th at CrossFit Seguin. Monday's Tuesday's and Thursday's at 4:10pm. FREE to all current CrossFit Seguin Members.
----------------------------------------------------------------------

Merry Christmas!

Merry Christmas CrossFit Seguin!! We're closed the rest of the week. Back on it on Monday!

WOD

Bench Press-4 to Sub max Reps @80%
Renegade Rows-16(8L/8R-Alt)-AHAP

x5 Rounds:
-----------------------------------------------
Double Kettlebell/Dumbbell Alternating Military Press-10-20 Total
Muscle Up-5-10reps

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

WOD + Schedule

Back Squats: 70%-75% x6 to Sub Max Reps
Hanging Leg Raise: 15

x4 Sets Each
----------------------------------------------------------
12min AMRAP of:

2KB Squats-12
V-Ups-15
2KB Suitcase Lunges-12
Clapping Push Ups-15
----------------------------------------------------------
Holiday Schedule:

Wednesday-Normal Class Schedule
Thursday-9am Only
Friday-Closed
Saturday-Closed

WOD

EMOM: 21 Min

1st min: Power Clean-6(155#-135#-M/110#-95#-W)
2nd min: Wall Ball-15
3rd min: 200M Run
------------------------------------------------------------------

Holiday Schedule

Monday-Normal Class Schedule
Tuesday-Normal Class Schedule
Wednesday-Normal Class Schedule
Thursday-9am Only
Friday-Closed
Saturday-Closed
----------------------------------------------

WOD

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

DB Bench Press-6 to 12 Reps
Supine Ring Rows-15 to Sub Max
Deadlift-4-8 Reps T&G 275%-80%

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

Dive Bomber Push Up
Sit Out
V-Up
Bodyweight Squat

40-30-20-10 AFAP
-----------------------------------------------------------
Conditioning

"Wittman"

Swings-15(70#-M/44#-W)
Power Clean-15(95#-M/65#-W)
Box Jump-15(24"/20")

x7 Rounds:
---------------------------------------------------------

Calisthenics Workout on the board for Open Gym: 40-30-20-10 of: Dive Bomber Push ups, Sit outs, V-Ups & Squats. #crossfitseguin #bodyweighttraining #calisthenics #fridayopengym #pushups #vups #squats

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 18, 2015 at 6:47am PST

WOD

3 Rounds of:

400M Run
Burpee-20
------------
Then;
------------
2 Rounds of:

Double Kettlebell Thrusters-30(2x53#-M/2x35#-W)
T2B-20
-----------
Then;
-----------
1 Round of:

Double Under-90
Wall Ball-60 (10ft)

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

WOD

Rope Climb-2
Weighted Dips-12 to Sub Max Reps
Weighted Chin Ups-8-12reps
Sled Push-1.5xBW(140ft) or 2xBW(100ft)

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

New CrossFit Seguin Hoodies!

WOD

EMOM-12min(E/O)

Power Clean-7(115#-M/85#-W)/Double Under-30-Even Minute
Burpee-7/Wall Ball-7(10ft All)-Odd Minute

4min Rest Then;

EMOM-10min(E/O)

Swing(A)-10(70#-M/44#-W)/Double Under-30
Push Press-5/Lateral Burpee-7
------------------------------------------------------------------------------

WOD

Back Squats: 75%-80% x6Reps (6Sets)
------------------------------------------------
"FRAN"

Thruster(95#-M/65#-W)
Pull Up

21-15-9 Reps of Each: For Tine: 10min Time Cap
-------------------------------------------------

WOD

5 Rounds of "Cindy"
"Isabel"
5 Rounds of "Cindy"
"Grace"
5 Rounds of "Cindy"

For Time:
--------------------------------------------------------------------
1 Round of Cindy =5 Pull Ups, 10-Push Ups, 15-Squats
Isabel =30 Snatches (135#-M/95#-W)
Grace=30 Clean & Jerk(135#-M/95#-W)
---------------------------------------------------------------------

WOD

SWOD:

Weighted Push Ups-12 to Max Reps (45#-M/35#-W)
DB Renegade Rows-16(8/8-Alt) AHAP
Sled Push-140ft(70/70) @1.5x BW

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

Power Clean-25(125#-M/85#-W)
Double Under-50
Front Squat-25
Double Under-50
Push Press-25
Double Under-50
Back Squats-25
Double Under-50
800M Run

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

WOD

EMOM-12min E/O

Power Clean-4 @75%-80%-Evern Minute
Front Squat-8-Odd Minute
-----------------------------------------------------
10min AMRAP of:

200M Sprint
Burpee
Goblet Squats(70#-M/53#-W)

3-6-9-12-15-18-21...Continue by 3's
----------------------------------------------------

WOD

Bench Press-6 to Sub max Reps @75%
Curls-10 to Max Reps

x5 Rounds:
------------------------------------------------
2KB/DB Military Press-8-12reps
Supine Ring Rows-Sub Max Reps + Pull Ups-Max Reps
Band Pull A Part-15

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

CrossFit Seguin In Action!

WOD

800M Run
Double Under-60
Hang Squats Clean-30(135#-115#-M/95#-75#-W)
Pull Up-20

x3 Rounds For Time: 40min Time Cap:
------------------------------------------------------------

WOD

0:00-10:00

Wall Ball-150 (20/14-10ft All)
------------------------------------
10:00-20:00

Power Clean(115#-M/85#-W)
HSPU

21-15-9
------------------------------------
20:00-30:00

Thruster(115#-M/85#-W)
Bar Muscle Up

15-12-9
-----------------------------------

WOD

12min AMRAP of:

HSPU-8
Box Jumps-12(24"/20")
Swings(A)-15(70#-M/53#-W)

--2min Rest Then;

12min AMRAP of:

Double Kettlebell Squats-12(2x70#-M/2x53#-W)
C2B Pull Up-9
200M Run
-------------------------------------------------------------

A little fun with Weighted Dips and Weighted Pistols: 15-20-Dips/12-Pistols x5....#weightedbodyweight #dips #pistols #calisthenics #crossfitseguin #opengym

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 4, 2015 at 7:08am PST

WOD

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

Stone 2 Shoulder-5 @3/4 Bodyweight
Weighed Dips-12 to Max
Farmers Walk-140ft(70/70) @ Bodyweight/BW + Each Arm

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

Rope Climb-3
HSPU-6(Strict)

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

Thruster(2x53#-M/2x35#-W)
Lateral Burpee              >25-20-15-10-5 Reps of Each
Double Unders                50-40-30-20-10 Reps

For Time:
-------------------------------------------------------------
Row: Intervals: 400M x5 (1min Rest Between Rounds) AFAP
-------------------------------------------------------------

Got this killer WOD done with my bro Travis. #wodkillers #itreallykilledus #doublekettlebell #kettlebellwod #fridayopengym #whosnext #crossfitseguin #texaskettlebellclub #PhotoGrid

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 4, 2015 at 9:10am PST

WOD

Back Squats: 75%x7-10reps(3 Sets), 80%x4-8reps(3 Sets)
----------------------------------------------------------------------
Double Unders-30
Wall Ball-12(20/14-10ft)
Deadlift-9(115#-M/85#-W)
Hang Squat Clean-6
Push Press-3

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

WOD

Bench Press-3-3-2-2-1-1-To Max
----------------------------------------
Weighted Push Up-12 to Max Reps
Weighted Pull Up-10 to 15reps
Ab Crusher-10 + Leg Lever-15

x4-5rounds:
----------------------------------------

WOD

Lateral Burpees-7
Thrusters-10(135#-M/95#-W)

AMRAP-8min, Then;

2min Break, Then;

For Time:

200M Run
Swing(A)-30(70#-M/53#-W)
400M Run
Snatch-30(15L/15R)
600M Run
Racked Kettlebell Squat-30(15L/15R)
800M Run

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