WOD

Partner WOD:

Teams of Two Complete the following:

40 Total Rounds of the following Complex:

Power Clean-3(135#-M/95#-W)
Hang Squat Clean-2
Cluster-1

(I go, You go...One Partner working at a time:)

Start with and Every 3min Complete

Partner-1 Swings(A)-20)70#-M/44#-W)
Partner-2 Burpees-12

Alternate tasks each round:

40min Time Cap:
-------------------------------------------------------------

WOD

Strength:

Back Squat: 5x5 @75%-80%
Bench Press: 5x5 @75%
Deadlift: 5x5 @80%-85%
------------------------------------------
WOD

DB/KB Hang Cluster-10-8-7-6-5-4-3-2-1 Reps(53#-45#-M/35#-25#-W)
Burpee to Plate:        20-19-18-17-16-15-14-13-12-11-10

AFAP
--------------------------------------------
Conditioning:

Assault Bike 30 Cal
Hand Release Push Up-30

x3 Rounds, Then;

600M Row, Then;

Assault Bike 30 Cal
Wall Ball-40(Unbroken*)

x2 Rounds:
----------------------------------
*5 Target Burpee penalty for each drop.

WOD

Front Squat-3RM

18min:
-------------------------
Deadlift-12(135#-M/95#-W)
Hang Power Clean-10
HSPU-8

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

WOD

Pull Up-10
Front Squat-10(185#-165#-M/125#-115#-W)
Lateral Burpee-10

x4 Rounds; Then,

Swings(A) 21-15-9 Reps(70#-M/53#-W)
400M (Run after each set of Swings)

AFAP:
--------------------------------------------------
Bench Press 4-6 Reps @70-80% of Bench 1RM
2DB Farmers Walk-100M @2x80#-70#-M/2x70#-50#-W)

x5 Rounds, Then;

Weighted Ring Dips(or Weighted Push Ups)-10-15 Reps
L-Sit Chin Ups-10 to Max Reps

x3 Rounds:
-----------------------------------------------------
Assault Bike 50cal

Then;

4 Rounds of:

Double Under-60
Swings(A)-30(70#-M/.44#-W)
Goblet Squats-20

Then;

Assault Bike 50cal
---------------------------------------------------

WOD

Thrusters(95#-M/65#-W)
Pull Ups
1000M-800M-600M-400M Run
Target Burpee

21-18-15-12 Reps of Each: 40min Time Cap:
------------------------------------------------------

WOD + Schedule

Friday Open Gym: 8:30am-11am & 4pm-7pm
-------------------------------------------------------
Stone to Shoulder-5 Total Reps @ Bodyweight or BW + Men/ 75% BW-Women)
Ring Push Ups-12-25 Reps
Farmers Walk-100ft(50/50) @AHAP

x4 Rounds:
-----------------------------------------------
Wall Ball-50 (Unbroken)

Then;

Front Squat(165#-155#-M/115#-105#-W)
Burpee Pull Up
Hand Release Push Up

21-15-9 Reps of Each:

Then;

Wall Ball-50 (Unbroken)
------------------------------------------------
Wall Ball-30(30#-20#-M/20#-14#-W)
SDLHP-30(75#-M/55#-W)
Target Burpee-30
Push Press-30
Assault Bike-30 Cal

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

Saturday: 9am Class Only
Sunday: Closed
Monday: No A.M. Classes, Open Gym 4pm-7pm
Normal Schedule the rest of the week.

WOD + Shedule

EMOM 12min of:

Clean 3sec Pause 2 inch off the Ground
Clean 3sec Pause at the knee
Front Squat-1

(Start @ 70%-75% of C& J 1RM)
------------------------------------------
8min AMRAP of:

Power Snatch-5(135#-115#-M/95#-65#-W)
Double Under-25
--------------------------------------------
Schedule:

Friday: Normal Class Schedule
Saturday(Christmas Eve) 9am Class Only
Sunday: Closed
Monday: No A.M. Classes, Open Gym 4pm-7pm

WOD

DB Bench 8-12 Reps
Barbell Bent Row-10-15 Reps @BW+ Men/75% BW Women
2KB Squat-10-15 Reps(70#-53#-M/53#-44#-W)

x8 Rounds:
------------------------------------------------
Assault Bike-20 Cal
Push Press-20(135#-115#-M/95#-75#-W)
Assault Bike-30 Cal
Hang Squat Clean-30
Assault Bike-40 Cal
Over Head Lunge-40

For Time:
-------------------------------------------------
21-15-9 Reps of:

Wall Ball
Power Clean(135#-115#-M/95#-75#-W)

15-12-9 Reps of:

Wall Ball
Hang Squat Clean

9-6-3 Reps of:

Wall Ball
Barbell Cluster

AFAP:
----------------------------------------------------

WOD

Double Unders-80
Thrusters-40(75#/55#)
Swings(A)-40 Unbroken* (53#/35#)
Pull Ups-20
Double Under-60
Thrusters-30(95#/65#)
Swings(A)-30 Unbroken*
Pull Ups-15
Double Unders-40
Thrusters-20(115#/75#)
Swings(A)-20 Unbroken*
Pull Ups-10

For Time: 35min Time Cap:
-----------------------------------------
*5 Target Burpee Penalty if the Bell touches the ground.

WOD

Every 2 Min for 20min:

Chest 2 Ground Push Up-10

Target Burpee-12

Jumping Lunge-16(8/8-Alt)

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

Abz of Steel:

V-Up-15

GHD Sit Up-15

x4 Rounds AFAP:

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

WOD

Friday Open Gym: 8:30am-11am & 4pm-7pm
--------------------------------------------------------
3 Rounds of:

Double Unders-50
Swings(A)-25(53#-M/35#-W)
Power Clean-5(185#-165#-M/125#-115#-W)

Then;

5 Rounds of:

Wall Ball-15
Burpee-12
Front Squat-10(Same weight as above)

AFAP:
------------------------------------------------
"Unbroken"

Assault Bike-50 Cal
Wall Ball-50 Unbroken*
Assault Bike-40 Cal
Swings(A) Unbroken*(70#-53#-M/35#-W)
Assault Bike-30
Pull Up-30 Unbroken*

AFAP For Time: *5 Target Burpee Penalty
---------------------------------------------------
Bear Complex:   1-2-3-4-5-6-7-8-9-10 Reps (115#-95#-M/85#-65#-W)
Burpee Pull Up: 10-9-8-7-6-5-4-3-2-1 Reps

AFAP:
-------------------------------------------------------

WOD

2 Kettlebell Step Ups-16(8L/8R-Alt w/20" Box)53#-M/35#-W)
Weighted Push Ups-15(45#-M/35#-W)
Sled Sprint(Indoor)100ft(50/50)
Assault Bike-15 Cal AFAP!!!

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

WOD

Push Press-6-8 Reps @
1 Arm DB Row-12-15 Each Arm @AHAP
Ring Dips-10-15
GHD Sit Ups-10-20 Reps

x5 Rounds:
-------------------------------------------------
Assault Bike-30 Cal
Deadlift-12
Hang Power Clean-9
Front Squat-6
Push Press/Jerk-3

x4-5 Rounds:
-------------------------------------------------
SHSPU-5
Squat Clean-7
Burpee Box Jump-9

x8 Rounds:
-------------------------------------------------
Wall Ball-27
Swings(A)-21(53#-M/35#-W)
Goblet Squat-18
Burpee to Plate-15

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

WOD

Rounds of "Cindy"  1-2-3-4-5
Power Snatch          10-8-6-4-2 Reps(135#-115#-M/95#-75#-W)

Cash Out: 600M Run

For Time: 25min Time Cap:
----------------------------------------------------------------------------

WOD

AMRAP 8min of:

Power Clean-8(135#-M/95#-W)
Hand Release Push Up-12

3min Rest, Then;

3 Rounds of:

Thrusters-15(95#-M/65#-W)
V-Ups-20
Double Unders-30

Then,

5 Rounds of:

Box Jump Overs-15
Burpee-10

For Time: 30min Time Cap

WOD

3 Rounds of:

Double Under-50
Swings(A)-25 (53#-M/35#-W)
Power Clean-5 (185#-165#-M/125#-115#-W)

(No Break) Then;

5 Rounds of:

Wall Ball-15
Burpee-12
Front Squat-10 (185#-165#-M/125#-115#-W)

For Time: 35min Time Cap:
----------------------------------------------------------

WOD

Double Under-45
GHD Sit Up-30
Power Clean-15(115#-M/85#-W)

x4 Rounds:
------------------------------------------
Pull Up-10
Push Up-20
V-Up-30
Jumping Lunges-40(20/20-Alt)

x5 Rounds:
-------------------------------------------
Swings(A)-22(53#-M/35#-W)
Box Jump/Step Up-22
Assault Bike-22 Cal
Burpee-22
Wall Ball-22

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

WOD

Back Squat: 70%x 8-10 Reps (1 Set), 75%x 5-8 Reps (3 Sets), 80%x 4-6 Reps (2 Sets)
--------------------------------------------------------------------------------------------------------
AMRAP 12min:

Lateral Burpee-5
Hang Power Clean-7(95#-M/65#-W)
Thruster-9
Back Rack Lunge-12(6/6)
--------------------------------------------------------------------------------------------------------

WOD

DB Bench Press-6-8 Reps
Ring Rows-15-25 Reps
Deadlift-8 Unbroken Start at 70% add weight each Round:

x5 Rounds:
-------------------------------------------------------------------------
Assault Bike Calories
Push Press(115#-M/85#-W)
Front Rack Lunge(Total)
Push Up

30-20-10 Reps of Each:
-------------------------------------------------------------------------
Double Unders-100
Target Burpees-90
Double Kettlebell Thrusters-60(44#-M/25#-W)
Pull Up-20

AFAP:
-------------------------------------------------------------------------
"300"

Pull Up-25
Deadlift-50(135#-M/95#-W)
Hand Release Push Up-50
Burpee Box Jump-50
Floor Wipers-50(25/25)
1 Arm Kettlebell Clean and Press-50(25L/25R)(53#-M/35#-W)
Pull Up-25

AFAP:
---------------------------------------------------------------------------

WOD

Snatch:

0:00-2:00-4 Reps @70-75%
2:00-4:00-3 Reps; Add Weight
4:00-6:00-2 Reps; Add Weight
6:00-10:00-Singles to Max
-------------------------------------
EMOM-12min:

Wall Ball-10
Swings(A)-8(70#-M/44#-W)
-----------------------------------

WOD

Double Under-20
Lateral Burpee-8
Power Clean
Front Squat   > 1-2-3-4-5-6-7-8-9..Continue by 1's

AMRAP-18min: (135#-M/95#-W)
---------------------------------------------------------------

WOD

Saturday:

HSPU-8
Deadlift-10(Unbroken*) 185#-205#-M/125#-145#-W)Starting Weight
Assault Bike 15Cal

AMRAP-22min: Add Weight Each Round on Deadlifts
----------------------------------------------------------------------------------
*Touch and Go Reps. 10 H.R. Push Up penalty if broken or paused reps.

WOD

Open Gym Times: 8:30am-11am & 4pm-7pm
-------------------------------------------------------
Assault Bike-15 Cal
Power Clean-15(135#-165#-M/95#-115#-W)
Front Squat-15

x3 Rounds:
--------------------------------------------------
1 Round Of:

800M
Double Unders-40
Swings(A)-40(70#/44#)

2 Rounds Of:

400M
Double Unders-30
Swings(A)-30

3 Rounds Of:

200M
Double Unders-20
Swings(A)-20

AFAP:
---------------------------------------------------------------------
Thrusters(105#-M/75#-W)
Lateral Burpees
Hang Squat Clean
Push Up
Front Squat
Swing(A) 70#/53#

18-15-12 Reps of Each:
---------------------------------------------------------------------

WOD

12min AMRAP of:

Cluster-8(105#-M/70#-W)
Assault Bike-12 Cal

3min Rest, Then;

12min AMRAP  of:

Wall Ball-12 Unbroken*
Burpee 2 Plate-8
-------------------------------------------
*10 Hand Release Push Up Penalty.

WOD

Option 1A:

Bench Press 60%x Sub Max Reps
2DB Bent Row*-8
2DB Alternating Bent Row*-16(8/8)
2DB Bent Row*-Max Reps
Hanging Leg Raise-8-12 Reps

x5 Rounds: (*Unbroken DB Complex)
-----------------------------------------------
Option 1B:

Deadlift-40(135#-M/95#-W)
Assault Bike-30 Cal
T2B-20

x2 Rounds AFAP:
-----------------------------------------------
Option 2:

Assault Bike-40 Cal
Deadlift-25(225#-M/155#-W)
T2B-15

x2 Rounds:
-----------------------------------------------
Option 3:

Thruster(115#-95#-M/75#-65#-W)
Lateral Burpee
Hang Squat Clean
Push Up
Front Squat
Swing(A)(70#-M/53#-44#-W)

18-15-12-15-18 Reps of Each:
----------------------------------------------

WOD

3 Rounds of "Cindy"
Power Snatch-5(115#-M/75#-W)
Overhead Lunge-10(5/5 Alt)

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

WOD

Every 2min For 12min:

Double Under-45
Hand Release Push Up-15
Wall Ball -Max Reps

-2min Rest-

1 Mile Run
Target Burpees Max Reps

10min Cap:
----------------------------------

Thanksgiving WOD

Partner WOD:

Double Unders-100
Power Cleans-100(135#-M/95#-W)
Lateral Burpees-100
Box Jumps-100(24"/20")
Lateral Burpees-100
Power Cleans-100
Double Unders-100

For Time: 45min Time Cap: Split the Reps Anyhow. One Partner working at a time.
---------------------------------------------------------------------------------
Closed the rest of the Week. Normal Schedule Starting Monday.

WOD

Wall Ball-24
Deadlift-12(155#-M/105#-W)
Hang Power Clean-9
Front Squat-6

x5 Rounds:
--------------------------------------
"Wittman"

Swings(A)-15(53#-M/35#-W)
Power Clean-15(95#-M/65#-W)
Box Jump-15

x7 Rounds:
---------------------------------------
DB Bench Press-6-12 Reps
Wide Arm Pull Ups-8-12 Reps
Weighted Push Up-12-25 Reps(45#-M/25#-W)
GHD Sit Up-10-20 Reps

x5 Rounds:
---------------------------------------
Assault Bike-50 Cal
Wall Ball-25(Unbroken*)
Power Clean-15(135#-M/95#-W)

x2 Rounds AFAP:
----------------------------------------

WOD + Schedule

0:00-8:00
Double Unders-75
Burpee 2 Plate-20

x2 Rounds Then;

Thrusters-Max Reps(75#-M/55#-W)

8:00-18:00
Double Unders-75
Burpee 2 Plate-25

x2 Rounds Then;

Thrusters-Max Reps(95#-M/65#-W)

18:00-30:00
Double Unders-75
Burpee 2 Plate-30

x2 Rounds Then;

Thrusters-Max Reps(115#-M/85#-W)
---------------------------------------------------
Tuesday-Wednesday-Normal Class Schedule
Thursday-9am Class Only
Friday-Saturday-Closed

WOD + Schedule

Back Squat: 70%x6-8 Reps (2 Sets), 80%x4-6 Reps (2 Sets), 55%x Max Reps (1 Sets)
---------------------------------------------------------------------------------------------------------
AMRAP 12min Of:

Squat Clean-4(185#-165#-M/125#-115#-W)
T2B-8
Double Under-24
--------------------------------------------------------
Thanksgiving Week Schedule:

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

Thanksgiving Week Schedule

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

WOD

Deadlift-7(315#-225#-M/185#-155#-W)
Lateral Burpee-21
Unbroken Wall Ball-28

x5 Rounds:
-----------------------------------------------------
Double Under-40
Deadlift-40(105#-M/75#-W)
Hang Power Clean-40
Push Press-40
Assault Bike -40 Cal
OH Lunges-40(20/20)
Wall Ball-40

AFAP:
---------------------------------------------------

WOD

Partner WOD:

WOD 1:

Assault Bike-Max Cal
* Partner 2: Barbell Front Rack Hold(115#-M/75#-W)

7min Round:

-2min Rest-

WOD 2:

Double Kettlebell Squat-Max Reps(2x70#-M/2x44#-W)
*Partner 2: Pull Up Bar Hang

7min Round:

-2min Rest-

WOD 3:

Double Unders-Max Reps
*Partner 2: Handstand Hold(Wall)

7min Round:
-----------------------------------------------------
Partners may switch at anytime. Score is total number of reps/cal from all 3 WODs.

WOD

Gainz + Met Con:

Bench Press-70%x4 Sets(Sub Max Reps), 60%x1 Set (Sub Max Reps)
Strict Pull Up-8-12 Reps
Alt DB Hammer Curls*-10-20(Medium Weight)
Alt DB Hammer Curls*-Max Reps(Light Weight)

x5 Rounds: (*No Rest Between)
-------------
Met Con:

Assault Bike-40 Cal
1 Arm DB/KB Thruster-30(15L/15R)70#-53#-M/44#-30#-W)

x2 Rounds:
-----------------------------------------------------------------------------
Conditioning

Double Under-50
Swings(A)-40(70#-53#-M/53#-44#-W)
Goblet Squat-30
Hand Release Push Up-20

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

WOD

Wall Ball-150

10min Time Cap

Then;

Power Clean(135#-M/95#-W)
Target Burpee
400M Run

21-15-9 Reps of Each For Time:
-------------------------------------------

WOD

"King Kong"(AMRAP)

18min AMRAP of:

Deadlift-1(455#-315#-M/225#-155#-W)
Muscle Up-2
Clean-3(205#-165#-M/145#-115#-W)
SHSPU-4
-----------------------------------------------------

Team BAMF and CrossFit Seguin Coaches at the Wurst Games 2016. Congrats and shout out to my Teammates, Team BAMF took 3rd Place at the Wurst Games! Big thanks to everyone cheering us on live and online!! We appreciate the support! #crossfitseguin #teamwork #teambamf #wurstgames2016 #brutalwods #trainhardfighteasy #crossfitfamily #liveyourpassion #crossfitseguincoaches #everydaystronger

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 12, 2016 at 2:25pm PST

WOD

Veterans Day Tribute

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

"Rahoi" 

12min AMRAP of:

12 Box Jumps

6 Thrusters(135#-115#-M/95#-75#-W)

6 Bar Facing Burpees

-3 Minute Rest_

400M Run, Then;

"Randy"

75 Power Snatches For Time: (75#-M/55#-W)

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

WOD

Open Gym: 8:30am-11am & 4pm-7pm
------------------------------------------------
Wall Ball
Hand Release Push Up
Front Rack Lunge(135#-M/95#-W)

40-30-20-10 Reps of Each:
-------------------------------------------------
400M Run
Swing(A)-21(70#-53#-M/44#-35#-W)
Pull Up-12
Hang Power Clean-9(155#-M/105#-W)

x3 Rounds:
-------------------------------------------------
Double Unders-50
Assault Bike Cal-30
Swings(A)-25(70-53#-M/44#-35#-W)

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

WOD

Every 5min For 5 Rounds:

Max Unbroken Back Squat (Bodyweight Men/80% BW Ladies)

(No more than 20sec rest between)

Max Unbroken Push Ups

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

*Score is Total Reps completed from both.

WOD

Gainz & Metcon:

DB Complex(Unbroken)
DB Bench Press-8
Alternating DB Bench-16(8/8)
DB Bench Press-Max Reps
GHD Sit Up-10-20 Reps
Deadlift-5-8 T&G @70%-80%

x4 Rounds: Then;

AFAP:

Assault Bike-50 Cal
Thrusters-30(75#-M/55#-W)
Lateral Burpees-20
--------------------------------------
Conditioning:

400M Run
Wall Ball-50-40-30-20
Deadllift-10(225#-M/155#-W)

WOD

Weighted Plank-1min(45#-M/35#-W)
20sec Rest
Ab Crusher-30sec(35#-M/25#-W)
30sec

x3 Rounds:
----------------------------------------------------
Big "Nate"

Muscle Up-4
HSPU-8
Swing(A)-16(70#-M/44#-W)

AMRAP-20min:
-----------------------------------------------------

WOD

Every 30sec for 5min:

Power Snatch-1 + OHS-1
-------------------------------
18min AMRAP of:

Double Unders-30
Target Burpees-12
Deadlift-4*
Hang Power Clean-3*
Front Squat-2*
------------------------------------
* Unbroken Complex: 155#-M/105#-W

WOD

Every 30sec for 4min:

Power Clean -1 + Front Squat-1 Start at 60% of PC 1RM (Add During)
-----------------------------------------------------------------------
Every 2 min for 18min:

Back Squat-3 @70%-75% of BSQ 1RM
HSPU-6
Swings(A)-12(70#-M/44#-W)
------------------------------------------------------------------------

WOD

Friday Open Gym: 8:30am-11am and 4pm-7pm
-----------------------------------------------------------
200M Run
Swing(A)-50(70#-M/44#-W)
400M Run
Thruster-21(95#-M/65#-W)
800M Run
Thruster-21
400M Run
Swing(A)-50
200M Run

AFAP:
------------------------------------------------------------
3 Rounds of:

Assault Bike Cal-30
Overhead Plate Lunge-30(15/15-Alt) 45#/35#

600M Run, Then;

2 Rounds of:

Assault Bike Cal-30
Hand Release Push Up-30

AFAP:
--------------------------------------------------------------

WOD

Back Squat: 75%x6-8 Reps (3 Sets), 50%x Sub Max Reps(1 Set)
-------------------------------------------------------------------------------
EMOM 14min (E/O)

Front Racked Lunges-14(7/7-Alt) 115#-M/75#-W) Even Minute
Wall Ball-14(Unbroken)-Odd Minute
-------------------------------------------------------------------------------

WOD

Bench Press-75% x Sub Max Reps
1 Arm DB Rows-15L/15R @AHAP

x4 Rounds: Then;

Weighted Push Up-12-20 Reps (45#-M/35#-W)
GHD Sit Ups-10-20 Reps

x3 Rounds:
----------------------------------------------------------
Met Con:

Assault Bike Calories
Swings(R) 70#-53#-M/44#-35#-W
Goblet Squat

21-15-9 Reps of Each AFAP
---------------------------------------------------------

WOD

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

For Time:

(35min Time Cap)
---------------------------

WOD

"Nasty Girls" AMRAP-18min:

Squat-50
Muscle Up-7
Power Clean-10(135#-M/95#-W)
------------------------------------------

WOD

Friday Open Gym: 8:30am-11am and 4pm-7pm
----------------------------------------------------------
Stone 2 Shoulder-4(2/2-Alt) @Bodyweight or More
Sled Push-120ft(60/60) @2x Bodyweight

x5 Rounds:
------------------------------------------------------------
Lateral Burpee-8
Deadlift-10(135#-115#-M/85#-65#-W)
Front Squat-15
200M Run

x5 Rounds:
-------------------------------------------------------------
Assault Bike Cal-30
5 Rounds of "Cindy"
Assault Bike Cal-30
5 Rounds of "Cindy"
Assault Bike Cal-30
5 Rounds of "Cindy"

AFAP:
-------------------------------------------------------------

WOD

Front Squat: 85%x4-6 Reps(3 Sets), 90%x1-4 Reps(2 Sets)
------------------------------------------------------------------------
600M Run
Thrusters-30(75#-M/55#-W)
Target Burpees-15

x2 Rounds: For Time: 14min Time cap.
-------------------------------------------------------------------------

WOD

Double Kettlebell Alternating Press-10-20 Total
2 DB Renegade Rows-20(10/10-Alt)
Hanging Leg Raise-10-20 Reps
Evil Wheel-10-20 Reps

x4 Rounds:
------------------------------------------------------------
Assault Bike-30 Cal
Power Clean-10(135#-M/95#-W)

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

WOD

GHD Sit Ups: 10 x6 Sets AFAP
---------------------------------------

AMRAP 18min of:

Muscle Ups-7
Power Snatch-7(115#-M/75#-W)
Box Jump Over-7
----------------------------------------

WOD

Thrusters-Max Reps(105#-M/75#-W)
EMOM: 5 Lateral Burpees

12min:

3 min Rest, Then;

10min AMRAP of:

200M Run
Double Under-30
-----------------------------------------------------

WOD

Open Gym: 4pm-7pm:
---------------------------
Plate Plyo Push Up-20
Wide Arm Pull Up-15 to Sub Max
2KB Step Up-20(10/10-Alt)44#-M/25#-W

x4 Rounds:
-----------------------------
Power Clean-3(135#-M/95#-W)
Push Up-6
Bodyweight Squat-9

x25 Rounds, Every 5 Rounds: 50 Double Unders:
---------------------------------
Assault Bike-20 Cal
Bear Crawl-96ft(48/48)
Burpee Broad Jump-96ft(48/48)

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

WOD

Front Squat: 3RM

15min:
----------------------------------------
1 Arm DB/KB Hang Power Snatch-5-Left
1 Arm DB/KB Cluster-5-Left
1 Arm DB/KB Racked Lunge-10(5/5-alt)-Left
Repeat on the Right, Both Unbroken** Then;
Burpee Pull Up-10

AMRAP-12min:
----------------------------------------------------------
Men: KB-70#-53# or DB 70#-50#
Ladies: KB 45#-30# or DB 40#-25#
**15 Hand Release Push Ups Penalty if the Bell touches the ground before completing the complex.

WOD

Dumbbell Bench Press-6-12 Reps

Weighted Pull Up-8-12 Reps

Farmers Walk-100M(88#-70#-M/70#-53#-W)

x5 Rounds:

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

Assault Bike-40 Cal

Wall Ball-30 Unbroken*

x3 Rounds:

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

*8 Burpee Penalty if the Ball touches the ground. Holding to rest is allowed.

WOD

Clean and Jerk-1RM

12min:
-----------------------------
14min AMRAP of:

HSPU-8
Box Jump Over-12(24/20)
Swings(A)-16(70#-M/53#-W)
-------------------------------------

Check out CrossFit Seguin's Strongman Coach and Nationals Competitor, Alvino Garcia. He was featured on a segment on KSAT 12 News! Here's the link >>> http://www.ksat.com/news/seguin-man-hopes-to-capture-national-strongman-title

WOD

20min AMRAP of:

*Hang Power Clean-5(115#-M/75#-W)
*Thruster-7
*Front Rack Lunges-10
Double Unders-15-20-25-30-35-40-45..By 5's Each Round:
-----------------------------------------------------------------------
*Unbroken: 5 Lateral Burpee penalty if the Bar touches the ground.

WOD

Push Press(115#-M/85#-W)
Pull Up

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

Front Squat
T2B

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

Cluster  5-4-3-2-1
200M Run

AFAP:
--------------------------------------------------
Thruster
Burpee               25-20-15-10-5
Double Under    50-40-30-20-10

AFAP:
--------------------------------------------------
1000M Row
800M Run
60 Cal Assault Bike
40 Burpees
20 Pull Ups

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

WOD

Death By Back Squats:

Back Squat Ladder: 1 to 20 Reps or till failure. Bodyweight-Men/85% Bodyweight-Ladies
---------------------------------------------------------
Teams of 3-6. 40min Time Cap
----------------------------------------------------------

WOD

Bench Press: 65x SM(1 Set), 70%xSM (2 Sets), 75%xSM (2 Sets)
2 Dumbbell Bent Rows-10 to Max Reps

x5 Rounds:
--------------------------------------------------------------------------------
Assault Bike Cal  40-30-20
Burpee to Plate     20-30-40

AFAP:
--------------------------------------------------------------------------------

WOD

Partner WOD:

1000M Run Partner Relay(1000M Each, 200M Intervals)

Then:

Clean & Jerk-60(135#/95#) Total Reps
Lateral Burpees-30(Total Reps)

Then;

1000M Run Partner Relay

For Time: 35min Time Cap:
--------------------------------------------------------------------------

WOD

AMRAP 10min Of:

Wall Ball-30
Double Under-60

3 min Rest, Then;

Thruster-Max Reps 45sec(105#-M/75#-W)
15sec Rest
K2E-Max Reps 45 Sec
15sec Rest

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

WOD

With a Running Clock:

                                                 0-10min

AMRAP 10min of:

Wall Ball-12
T2B-9
Power Clean-6(135#-M/95#-W)

  2 Min Rest Then;                   10:00-12:00

                                                 12:00-17:00

5min AMRAP of:

800M Run
Doubke Unders-Max Reps with Remaining Time:

2min Rest, Then;                     17:00-19:00

                                                 At the 19min Mark:

Cluster(135#-M/95#-W)
Burpee Box Jump

15-12-9 Reps of Each For Time For Time: 35min Time Cap:
----------------------------------------------------

WOD

Double Unders-80-60-40-40-20
Wall Ball           40-30-20-10
Swings(A)
Burpees              2-15-10-5

AFAP: (Swings @70#-M/44#-W)
--------------------------------------------------
Deadlift-8 T&G @70-75%
Weighted Pull Up-10-15 Reps @ AHAP
Evil Wheel-15-20 Reps

x5 Rounds:
-----------------------------------------------------
Assault Bike Cal
Wall Ball
Swings(A)70#/44#

21-18-15-12-9-6 Reps of Each
-----------------------------------------------------

Alvino teaching the KSAT 12 news crew how to load Stones. #strongman #crossfitseguin #atlasstones #strongmannationals

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Oct 7, 2016 at 7:46am PDT

WOD

Front Squat: 80%x4-6 Reps x2 Sets, 85%x2-4 Reps x2 Sets:
---------------------------------------------------------------------------
800M Run
Hang Squat Clean-25(115#-M/75#-W)
Lateral Burpee-20

x2 Rounds AFAP
---------------------------------------------------------------------------

WOD

DB Shoulder Press-8-15 Reps
1 Arm DB Row-15L/15R @AHAP or 1/2 BW
Dips-12 to Max Reps
Ring Rows-20 to Max Reps

x5 Rounds:
------------------------------------------------------------
Assault Bike-30 Cal
Swings(A)-30(53#-M/35#-W)

x3 Rounds AFAP
------------------------------------------------------------

WOD

AMRAP 25min of:

2 Rounds of "Cindy"
400M Run
4 Rounds of "Cindy"
400M Run
6 Rounds of "Cindy"
400M Run
8 Rounds of "Cindy"
400M Run
10 Rounds of "Cindy"

Continue in this sequence for 25min.
--------------------------------------------
1 Round of "Cindy" = 5 Pull Ups, 10 Push Ups & 15 Squats

WOD

EMOM: 8min:

3 Position Clean @65%-70%
--------------------------------------
Floor/Mid/Power Position
--------------------------------------
EMOM 14min(E/O)

Swings(A)-10(70#/44#) and Double Under-30-Even Minute
Push Press-5(115#/85#) and Lateral Burpee-7-Odd Minute
---------------------------------------

WOD

Wall Ball-25
Burpee to Plate-25
Ab Crusher-25
Sled Sprint

x4 Rounds:
-----------------------------
Weighted Push Up-75(45#/35#)
Weighted Pull Up-50 @AHAP
Deadlift-25 @2xBW/1.5 BW

Not For Time:
--------------------------------
Assault Bike Cal
2KB Squat Clean(53#/35#)   21-15-9-15-21
Double Unders                      42-30-18-30-42

AFAP:
------------------------------------------------------

WOD

Power Clean-25(135#-M/95#-W)
Double Under-50
200M Run
Front Squat-25
Double Under-50
200M Run
Jerk-25
Double Under-50
200M Run
Back Squat-25
Double Under-50
200M Run

For Time: 35min Time Cap:
------------------------------------------

WOD

Bench Press-70%x6-10 Reps or Sub Max
Weighted Pull Up-8-12 Reps@AHAP
DB Alt-Hammer Curls-10-20 Total Reps

x5 Rounds:
---------------------------------------------------
Assault Bike-40 Cal
400M Run

x2 Rounds AFAP
----------------------------------------------------

WOD

Partner 800M Relay(800M Each, 200M Intervals) AFAP:
----------------------------------------------------------------------
20min AMRAP of:

Deadlift-5(225#-M/155#-W)
Box Jump Overs-7
HSW-18ft
-----------------------------------------------------------------------

WOD

Snatch + OHS 1+2 @65%-70% of SN 1RM

EMOM 10min:
-------------------------------------------------------
AMRAP 15min

Squat Clean-5(155#-M/105#-W)
Wall Ball-5-10-15-20-25-30-35-40..By 5's
--------------------------------------------------------

Road To Nationals-2016

WOD

400M Run
HSPU-55
Box Jump Over-55(24/20)
Wall Ball-55
Deadlift-55(225#-M/155#-W)
400M Run
--------------------------------------
Assault Bike: 20 Cal
Ground to Overhead-21(95#-M/65#-W)

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

Saturday Schedule:

Road To Nationals Event:

Registration: 8am-8:45am
WOD Demo: 8:45am-9am

WOD

Front Squat: 1RM w/ 3sec Pause
----------------------------------------
AMRAP 12min of:

Power Clean-10(95#-M/65#-W)
Front Rack Lunge-20(10/10-Alt)
Double Under-30
------------------------------------------

WOD

Bench Press: 65%x Sub Max Reps(2 Sets), 70%xSub Max Reps(3 Sets)
1 Arm DB/KB Row-15-20 Each Arm @ AHAP

x5 Rounds:
----------------------------------------------------------------------------------------
Assault Bike-30 Cal AFAP
V-Up-20

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

Saturday Schedule

Road to Nationals Event: at CrossFit Seguin 9/24/16

Registration: 8am-8:45am

Event Starts at: 9am

Register Here>>>https://www.eventbrite.com/e/road-to-nationals-tickets-27283326163?aff=eanddiscpick&ref=eanddiscpick

WOD

Buy in: 600M Run

Wall Ball
Swing(A)70#-M/44#-W
Burpee to Plate

42-30-15 Reps of Each, Then;

Cash out: 600M Run
-------------------------------------

WOD

Weighted Plank-1min
Rest-25sec
Ab Crusher-30sec
Rest-25sec

x3 Rounds:
-------------------------------
AMRAP 18min of:

*Unbroken Barbell Complex:

Hang Power Clean-5(115#-M.75#-W)
Front Squat-5
Thruster-5
C2B Pull Up-7
Double Under-30
--------------------------------
*5 Target Burpee penalty

Saturday Schedule:

Road to Nationals Event: at CrossFit Seguin 9/24/16

Registration: 8am-8:45am

Event Starts at: 9am

Register Here>>>>https://www.eventbrite.com/e/road-to-nationals-tickets-27283326163?aff=eanddiscpick&ref=eanddiscpick

WOD

400M Run
HSPU-55
Box Jump Over-55(24/20)
Wall Ball-55(20#/14#-10ft)
Deadlift-55(225#-M/155#-W)
400M Run

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

WOD

Sandbag Hill Run @AHAP
Axle Bar Deadlift-6-8 T&G @75%

x5 Rounds:
--------------------------------------------
Cluster-5(165#-M/115#-W)
Double Under-25
200M Run

x7 Rounds:
--------------------------------------------
Bike Calories
Push Press(115#-M/75#-W)
Front Rack Lunge
Target Burpee

30-20-10 Reps of Each:
---------------------------------------------

Road to Nationals: Next Saturday

We're almost a week out for the Road to Nationals Event at CrossFit Seguin. Tickets still available. Sign up on the link below.

Road to Nationals>>> https://www.eventbrite.com/e/road-to-nationals-tickets-27283326163?aff=eanddiscpick&ref=eanddiscpick

WOD

Front Squat: Find a 3RM

15min:
--------------------------------
EMOM 14min(E/O)

200M Run-Even
Swing(A)70#-53#-M/44#-35#-W)-Odd
--------------------------------

WOD

DB Bench Press-6-12 Reps
Close Grip Pull Up-8-15 Reps
2KB Alternating Mil-Press-10-20 Total
Wide Arm Pull Ups-6 -12 Reps

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

WOD

25min AMRAP of:

400M Run
Box Jump-12
T2B-10
HSW-18ft or HSPU-8
-------------------------------

Road to Nationals Event: Sept 24th

Road to Nationals is a CrossFit competition fundraising event to support CrossFit Seguin Strongman Coach, Alvino Garcia. Alvino has earned his spot at the Strongman National Championship in Iowa. 

All proceeds from this event will assist Alvino in his quest for a Pro Card and an opportunity to compete at the Arnold Classic.

The Event:

There will be three divisions at this event:  RX, Scaled and Masters(40+) Men and Women.  All athletes are guaranteed two WODs. Top 3 in each division move on to the Finals. Registration is from 8:00 a.m. to 8:45 a.m.  Event begins at 9:00 a.m

Sign up Here>>> https://www.eventbrite.com/e/road-to-nationals-tickets-27283326163?aff=eanddiscpick&ref=eanddiscpick

WOD

AMRAP 9min of:

Wall Ball-10
Swings(A)-12(70#-53#-M/44#-35#-W)

Then;

AMRAP 6min of:

Power Clean-3(135#-M/95#-W)
Double Under-30

Then;

AMRAP 3min of:

Lateral Burpees-Max Reps
----------------------------------------
Finish:

GHD Back Extensions-12(Weighted-optional)
Close Hand Push Ups-12

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

WOD

Power Snatch-10(75#-M/55#-W)
Double Under-30

AMRAP-10min,

3min Rest, Then;

HSPU-5
Box Jump-7
Deadlift-9(135#-M/95#-W)

AMRAP-7min

2min Rest, Then;

Squat Clean and Jerk-Max Reps(155#-M/105#-W)

AMRAP-5min:
-------------------------------------------------------------------

WOD

Pull Up-10
Front Squat-10(165#-M/115#-W)
Lateral Burpee-10

x4 Rounds: Then;

Swings(A) 70#-M/53#-W: 21-15-9 Reps
400M Run Cash out Each Round
-----------------------------------------------------
Bike 20Cal
400M Run
Bear Complex-10(95#-M/65#-W)

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

WOD

Front Squat: 80%x 4-6 Reps (1 Set), 85%x 3-5 Reps (2 Sets)
--------------------------------------------------------------------------
AMRAP 14min of:

1 Arm DB/KB Power Snatch-10L/10R(70#-53#-M/40#-35#-W)
Burpee to Plate-15
Wall Ball-20

Kettlebell Swing Variations: 2 Hand Swing(Russian), 1 Arm Swing, 2 Hand Swing(American) and Alternating Swing. #echosierraathletics #kettlebellswings #hardstyle #crossfit #conditioning #gripstrength #liveyourpassion #rkc #kettlebelltraining #everydaystronger

A video posted by Echo Sierra Athletics (@echosierra.athletics) on Sep 8, 2016 at 5:14am PDT

WOD

Weighted Ring Push Up-10 to Max Reps(45#/25#)
Hanging Leg Raise-10-15 Reps
Deadlift-3-3-3-3----3RM (Start at 65% add each round)

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

Seven Years!!

Wow! Time flies when you're having fun. I just realized September marks the 7 year anniversary of the gym! Shout out to the coaches for making CrossFit Seguin the BEST place to train! Couldn't do it without you all! Big thanks to everyone who has supported us throughout the years! We're just getting started! #crossfitseguin #originalgangstas #bootcampdivas #brocksbeatdownbootcamp #projectaftermath #mytime #CrossFit #strongman #tkc #mycoachesrock #liveyourpassion #fuckaverage #moretocome #keepwatching

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 7, 2016 at 9:37am PDT

WOD

Double Under-30
C2B Pull Up-8
Squat Clean-4 @80%

AMRAP-12min

-2min Rest-

200M Run
SHSPU-Max Reps

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

9am Crew after a brutal Labor Day Team WOD at CrossFit Seguin! #crossfitseguin #bootcampdivas #projectaftermath #labordaywod #wodkillas #everydaystronger #teammates

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 5, 2016 at 9:21am PDT

Labor Day Schedule

Labor Day Schedule: Monday: 5:30am & 9am Classes Only.

WOD

Sled Push-140ft @2xBW
Keg Carry-140ft @BW
2KB OH Carry-140ft @AHAP

x4 Rounds:
----------------------------------------
Power Snatch-30(75#-M/55#-W)
Bar Facing Burpee-45
Thruster-60
Bar Facing Burpee-45
Power Snatch-30
-----------------------------------------
25Cal Bike/600M Row
DB Hang Squat Clean-15(60#-50#-M/40#-30#-W)
Hand Release Push Up-30

x4 Rounds:
-----------------------------------------
Wall Ball
Push Up

40-30-20-10 Reps of each Then;

200M Run; Then;

Thruster(95#-M/65#-W)
Lateral Burpee

30-20-10 Reps of Each: For Time:
------------------------------------------

WOD

Back Squat: 65%x 8-10 Reps (2 Sets), 75%x 6-8 Reps (2 Sets)
---------------------------------------------------------------------------
Double Under
Air Squat          50-40-30-20-10
Clean and Jerk   5-4-3-2-1 (Start at 65% of C&J 1RM. Ladder up each round.)

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

WOD

Bench Press-65% x Sub max Reps
2DB Renegade Rows-16(8/8-Alt)@ AHAP
GHD Sit Up-10-20 Reps
2KB Racked Walk-100M (70#-53#-M/44#-35#-W)

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

Road to Nationals Event:

Road to Nationals is a CrossFit competition fundraising event to support CrossFit Seguin Strongman Coach, Alvino Garcia. Alvino has earned his spot at the Strongman National Championship in Iowa. 

All proceeds from this event will assist Alvino in his quest for a Pro Card and an opportunity to compete at the Arnold Classic.

Sign up here>>>> ROAD TO NATIONALS

WOD

22min AMRAP of:

Option 1:

Pull Up-8
Push Up-12
Jumping Lunges-16(8/8-Alt)
-----------------------------------
Option 2:

Weighted Pull Up-5 AHAP
Weighted Push Up-10(45#-35#-M/25#-15#-W)
Weighed Pistol-12(6/6-Alt) AHAP
------------------------------------
Option 3:

Strict Pull Up-5
Decline Push Up-10
Pistol-12
------------------------------------
Option 4:

Mix it up. Create your own WOD from the above movements.

WOD

Hang Squat Clean-2 + Squat Clean-1 (Unbroken)

10min to Find a 1RM
------------------------------------------------------------
T2B-10
Thruster-15(95#-M/65#-W)
Double Under-30

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

WOD

Sandbag Hill Run
Tire Flip-10 @AHAP
Sandbag Hill Run
Stone 2 Shoulder-4@ Bodyweight(pr 10 Power Clean@135#-M/95#-W)

x4 Rounds:
-------------------------------------------------------
"Morrison"

Wall Ball
Box Jump
Swings(A)-53#-M/35#-W)

50-40-30-20-10 Reps of Each
--------------------------------------------------------
Bike Cal-20/or/Row Cal-30
Lateral Burpee-15

x3 Rounds: Then;

Bike Cal-20/Row Cal-30
Swings(A)-15(53#-M/35#-W)

x3 Rounds: Then;

Bike Cal-20/Row Cal-30
Power Clean-10(115#-M/85#-W)

x3 Rounds:

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

Sorry am class. Ya'll will forever be the Guinea pigs 😂

A photo posted by Paul Castaneda (@kickasstaneda) on Aug 24, 2016 at 6:19pm PDT

WOD

EMOM: 24min:

1st: Squat Clean-4(70%-75%)
2nd: Lateral Burpee-10
3rd: Double Under-50
--------------------------------------

WOD

DB Bench Press-6-12 Reps
Weighted Pull Up-6-12 Reps
Barbell Bent Row-8-15 Reps

x5 Rounds:
------------------------------------
GHD Get Up Sit Up-10-15 Reps(35#-25#-M/25#-15#-W)
BOSU Obliques-20L/20R

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

WOD

9min AMRAP of:

Hang Power Clean-9(95#-M/65#-W)
S.T.O.-9
Hand Release Push Up-9

-2min Rest, Then;

6min AMRAP of:

Hang Power Clean-6(115#-M/85#-W)
S.T.O.-6
Hand Release Push Up-6

-2min Rest, Then;

3min Max Reps: Clean and Jerk(135#-M/95#-W)

-1min Rest, Then;

2min Max Reps: Lateral Burpees

WOD

Double Unders-50
400M Run*
Bear Crawl-65M

AMRAP 22min:
--------------------------
*WOD subject to change depending on weather.

WOD

Stone Loading-4 @AHAP
Sled Sprint-Around the Bldg.(Empty)

x4 Rounds:
-----------------------------------------------
Bike(or Row) Cal
Barbell Cluster(105#-M/75#-W)

21-18-15-12-9 of Each: AFAP
-----------------------------------------------
Power Snatch-3
Burpee-6
Wall Ball-9

x15 Rounds:
-----------------------------------------------

#leadfromthefront #motivation #riseandgrind #zulufucks #crossfitseguin #echosierraathletics #fuckaverage #everydaystronger #onceasoldieralwaysasoldier

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 19, 2016 at 2:38am PDT

WOD

Back Squat: 1RM
------------------------
10min AMRAP of:

Double Unders-40
Front Rack Lunges-20(10/10-Alt)115#-95#-M/75#-55#-W)
Lateral Burpee-10
--------------------------------------------

WOD

Barbell Mil-Press(Rack)-8-12 Reps
Plate Halo-10CW/10CCW(45#-35#-M/35#-25#-W) Unbroken
(Weighted) Ring Push Ups-12 to Max Reps

x5 Rounds:
------------------------------------------------------
Ring Rows-20 to Max Reps
DB Alternating Hammer Curls-10-20 Reps Each

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

WOD

EMOM 24min:

1: Assault Bike Calories-Max Reps
2: DB/KB Thrusters-Max Reps
3: Double Unders-Max Reps
4: GHD Sit Up-Max Reps
-----------------------------------------------

WOD

Chest 2 Bar Pull Up-8
Buroee-16
T2B-8
Jumping Lunges-16(8/8-Alt)

AMRAP: 20min
--------------------------------------

WOD

Tire Flip-8-12 Reps @ AHAP
2KB Farmers Walk-100M(88#-70#-M/53#-44#-W)
Weighted Push Up-12 to Sub Max(45#-M/25#-W)

x4 Rounds:
------------------------------------------------------------
Deadlift(225#-M/155#-W)
Box Jump
HSPU

25-15-10 Reps of Each, Then;

400M Run, Then;

Wall Ball
Ring Dips

25-15-10 Reps of Each:
----------------------------------------------------------
60Cal
Wall Ball-50
Lateral Burpee-40
Power Clean-30(135#-M/95#-W)
Pull Up-20
HSPU-10

AFAP:
---------------------------------------------------------
,

WOD

Back Squat: 65%x8-10 Reps (2 Sets), 70%x6-8 Reps (2 Sets), 75%x4-6 Reps (1 Set)
------------------------------------------------------------------------------------------------------
12min AMRAP of:

Power Clean-4(185#-165#-M/125#-115#-W)
Front Squat-6
HSPU-8
T2B-12
----------------------------------------------------------

WOD

Barbell Floor Press: 60%x2 Sets/65%x2 Sets/50%x1 Set(Sub Max All Sets)
DB Hammer Curls-12-20 Total Reps
Dips-10 to Sub Max
Wide Arm Pull Ups-8-12reps

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

#warriorlifestyle #echosierraathletics #motivation #everydaystronger #crossfit #strongman #bodybuilding #fuckaverage #neverquit #traineveryday #liveyourpassion #veterans #leadfromthefront

A photo posted by Echo Sierra Athletics (@echosierra.athletics) on Aug 10, 2016 at 5:54am PDT

WOD

"Don't Drop The Ball"

1000M Run w/Med Ball (No Drops) (20#-M/14#-W)

Wall Ball-100 (No Drops)

1000M Run w/Med Ball (No Drops)

For Time: No Drops allowed during the entire workout:

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

*Penalty for Drops: Burpee-5, Push Ups-10 & Squats-15

WOD

Clean & Jerk:

15min To Find a 1RM
-----------------------------
"FRAN"

Thrusters(95#-M/65#-W)
Pull Ups

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

WOD

EMOM 14min

Front Squats-5 @75%-80%-Even Minute*
Rest-Odd Minute**
-------------------------------------------------------------------------
Class Squats together as a unit on the coaches command. Bar can NOT be Racked until the minute is up(Hold in the front rack position). If the Bar is Racked or Dropped before the minute is up, **10 Burpee penalty for the entire class during the Rest minute.
-------------------------------------------------------------------------
400M Run
Swings-21
Pull Ups-15

x3 Rounds (17min Time Cap)

Cash out each Round with:

Clean and Jerk-10 @135#-M/95#-W)-1st Round
Clean and Jerk-8 @165#-M/115#-W)-2nd Round
Clean and Jerk-4 @185#-M/125#-W)-3rd Round

Spent the morning with these Strong Chics! Love them!! #bootcampdivas #crossfitseguin #theoriginal #unstoppable #bcdlifting #strongchics #flexibledietingwithd #wewearmuscles #upandoverthehill #traineveryday #trainforlife

A photo posted by dlsalinas70 (@dlsalinas70) on Aug 6, 2016 at 10:53am PDT

WOD

Stone Loading-4(T) @ Bodyweight or more
Farmers Walk-100ft @AHAP

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

800M Run
Lateral Burpees-20
Hang Power Clean-20(165#-155#-M/115#-105#-W)
Back Rack Lunge-20

x2 Rounds:
--------------------------------------------------------
Power Clean(185#-M/125#-W)
Front Squat
Ring Dip

21-15-9 Reps of Each
--------------------------------------------------------
500M Row
400M Run
2 KB Thrusters-15(53#-M/35#-W)

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

Decline Plyo Push Ups. Slayer blaring in the background! #trainaggressive #plyometricpushups #bodyweightgainz #crossfitseguin #echosierraathletics #fitlife #slayer #liveyourpassion

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 3, 2016 at 1:40pm PDT

WOD

Back Squat: 80%x4-6 Reps (4 Sets), 50% x Sub Max (1 Set)
--------------------------------------------------------------------------
Wall Ball-150
Double Unders-100

10min Time Cap:
--------------------------------------------------------------------------

Two kick a** Upper body, bodyweight exercises. Close Hand Push Ups and Staggered Plyo Push Ups. Give them a try! #echosierraathletics #bodyweighttraining #pushup #chestday #trainaggressive #calisthenics #liveyourpassion #trainanywhere #thepushupdrillsgt

A video posted by Echo Sierra Athletics (@echosierra.athletics) on Aug 4, 2016 at 8:37am PDT

WOD

Dumbbell Bench-6-12 Reps
GHD Sit Up-15-20 Reps
Farmers Walk-100M @ AHAP

x5 Rounds:
---------------------------------------
Plate Plyo Push Ups-10-16 Reps
Weighted Chin Ups-8-12 Reps

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

#fuckaverage #trainaggressive #crossfitseguin #echosierraathletics #gainz #liveyourpassion #traineveryday

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 3, 2016 at 5:33am PDT

WOD

Deadlift+ Hang Squat Clean + Front Squat(1+1+2) Start at 70%

EMOM: 10min:
------------------------------------------------------------------------------
Clean( @ 65%-75% of Final weight from above)
Muscle Up

1,2,3,4,5,6,7,8..Continue by 1's

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

WOD

Thrusters-21(95#-M/65#-W)
Double Under-50
200M Run
Thruster-18
Double Under-40
400M Run
Thruster-15
Double Under-30
600M Run
Thruster-9
Double Under-20
800M Run

For Time: 35min Time Cap
-----------------------------------------------

Coach Diana on the Barbell and Bike. She's not letting anything stop her. 8 weeks ACL reconstruction recovery. #echosierraathletics #everydaystrong #unstoppable #liveyourpassion #beautyandstrength #leadfromthefront #strongwoman #assaultbike #barbell #aclrecovery

A photo posted by Echo Sierra Athletics (@echosierra.athletics) on Jul 30, 2016 at 6:40am PDT

WOD

5 Rounds of:

Swings(A)-15(70#-M/44#-W)
Wall Ball-15

Then;

2 Rounds of:

800M Run
Squats-60
Pull Ups-20
Power Clean-15

For Time: (45min Time Cap)
-------------------------------------

WOD

Stone Loading-4@AHAP
Farmers Walk-100ft(50/50)

x5 Rounds:
----------------------------------
400M Run
Burpee Box Jump-20
Front Rack Lunge-16(115#-M/75#-W)

x4 Rounds:
-----------------------------------
600M Row
Burpee over ERG-15
OH Lunge-30(95#-M/65#-W)

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

WOD

Front Squat: Find a 1RM

15min:
--------------------------------
Hang Squat Clean-1min Max Reps(115#-M/75#-W)
Double Unders-1min Max Reps
Wall Ball-1min Max Reps
1min Rest

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

WOD

DB Seated Mil Press-10-20 Reps
Ring Rows-15 to Max Reps
Weighted Push Ups-12 to Max Reps(45#-35#-M/35#-25#-W)

x5 Rounds:
--------------------------------------------------------------------
Close Grip Pull Ups-8-12 Reps
Hanging Leg Raise-10
BOSU Oblique-20L/20R

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

WOD

T2B-12
Bar Facing Burpee-8
Clean & Jerk-4(205#-185#-M/135#-125#-W)

AMRAP-12min:

-2min Rest-

HSPU-2min Max Reps

-2min Rest-

1000M Timed Run
--------------------------------------------------------

WOD

Double Unders-50
Hang Power Clean-5(@ Bodyweight or: 165#-155#-M/115#-105#-W)
Thruster-5
Back Rack Lunges-10(5/5-Alt)
Pull Ups-12

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

Another bad ass Saturday Class! Sandbag Hill Run, Front Squat-15(135/95), Sandbag Hill Run, Power Cleans-15 x4R. #crossfitseguin #brutalwod #texasheat #saturdaycrew #projectaftermath #hillsprints #sandbags #fitlife #liveyourpassion #fuckaverage #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jul 23, 2016 at 9:28am PDT

WOD

Sandbag Hill Run
Front Squat-15(135#-M/95#-W)
Sandbag Hill Run
Power Clean-15

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

WOD

Stone 2 Shoulder-4
Farmers Walk-140ft(70/70) @BW or More Each
Double Kettlebell OH Carry-140ft(70/70) @ AHAP

x4 Rounds:
----------------------------------------------------------------
200M Run
Pull Ups-20
200M Run
Push Ups-20
200M Run
Sit Ups-20
200M Run
Squats-20

x3-4 Rounds AFAP:
-----------------------------------------------------------------
Calories
Wall Ball
Swings(A)-53#-M/35#-W)
Pull Ups(or Push Ups)

40-30-20-10 Reps of Each:
-----------------------------------------------------------------

#henryrollins #motivation #trainaggressive #crossfitseguin #echosierraathletics #fitlife #liveyourpassion #traineveryday #sharpenyourmind

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jul 19, 2016 at 2:19am PDT

WOD

Back Squat: 75%x6-12 Reps x4 Sets, Drop Set: 50%x Sub Max Reps
------------------------------------------------------------------------------------
AMRAP: 14min:

Double Kettlebell Squat-Max Reps(70#-M/44#-W)
Burpee-6
Sit Out-12
-------------------------------------------------------------------------------------

Sit Out Demo:

WOD

Bench Press: 65%x3 Sets(Sub Max), 70%x2 Sets(Sub Max)
Dumbbell Alternating Hammer Curls-16-24 Reps Total

x5 Rounds:
----------------------------------------------------------------------
Weighted Pull Ups-8-15 Reps
Weighted Dips-10 to Sub max
BOSU Obliques-20L/20R

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

WOD

1000M Run
Box Jumps-30
Thrusters-25(95#-M/65#-W)
Pull Ups-20
Lateral Burpees-15
Front Squats-10
Lateral Burpees-15
Pull Ups-20
Thrusters-25
Box Jumps-30
1000M Run

For Time: 35min Cap:
-------------------------

WOD

EMOM 20min: E/O

Clean + Hang Clean + Jerk: Start at 75%-Even
Bar Facing Burpees-10-Odd
-------------------------------------------------------

Killer WOD today! Double "Karen" with 800M Run in between! Max 3 CrossFit Coaches Crissy and Jessica got to hit this brutal WOD with us! Thanks for WODing with us! #crossfitseguin #wallballssuck #texasheat #karen #CrossFit #fitlife #liveyourpassion #crossfitcoaches

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jul 14, 2016 at 5:49pm PDT

WOD

EMOM 12min: E/O

Pistols-6 & 12ft Handstand Walk-Even
Hang Snatch-2 +OHS-1 (85%)-Odd
--------------------------------------------
400M Run w/Med Ball
Burpee Box Jump-12
Max Rep Thrusters(95#-M/65#-W)

AMRAP: 16min:
----------------------------------------------

WOD

SWOD:

Sled Push-140ft(70/70)-AHAP
Hammer Strikes-30(15/15) Max Effort

x4 Rounds:
----------------------------------------
Double Unders-50
Hang Squat Clean-15(115#-M/75#-W)
Burpee to Plate-15

x5 Rounds:
-----------------------------------------
100Cal
Swings(A)-75(70#-M/53#-W)
Target Burpee-50
Pull Ups-25

AFAP:
-------------------------------------------

WOD

"Karen"
Wall Ball-150
800M Run
"Karen"
Wall Ball-150

For Time: 35min Time Cap:
---------------------------------

I'm fat. - #CrossFit #squatgains #weightlifting #eastvale #inlandempire #progress #privatetraining #personaltraining #eastvale #inlandempire #riverside #ontario #norco #lifting #fitness #crossfitgames #crossfitgains #gym #fitness #crossfitmeme #lifting #lift #fitness #gains #crossfitgames #crossfitopen #romwod

A video posted by Paul Castaneda (@kickasstaneda) on Jul 13, 2016 at 11:14am PDT

WOD

DB Bench Press-6-12 Reps
Ring Rows-15 to Sub Max Reps

x5 Rounds:
----------------------------------------
Barbell Military Press-6-12 Reps
GHD Sit Up
Weighted Plank Hold-90sec

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

WOD

Thrusters-10(155#-135#-M/105-95#-W)
T2B Max Reps in Remaining Time:

2min on/1min Rest x8 Rounds:
--------------------------------------------------

Shout out to the CrossFit Seguin Coaches! They are the ones that make it all happen! #crossfitseguin #originalgangstas #coachlikeaboss #bootcampdivas #projectaftermath #brocksbootcamp #mytime #crossfitcommunity #liveyourpassion

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jul 9, 2016 at 10:38am PDT