Fittest Games

Congrats to CrossFit Seguin Coach, Kelle Sullivan! She took 3rd Place in her division at the Fittest Games!

Saturday Class at 10am

Class today is at 10am:

Check out our full class schedule and rates here>>>http://www.crossfitseguin.blogspot.com/p/calendar.html

WOD

Weightlifting Program Posted in the Red Room:
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SWOD

Weighted Ring Push Ups-15 to Sub Max
Stone 2 Shoulder-4-AHAP
Sled Push-100ft(50/50) @1.75 BW

x5 Rounds:
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Skill:

Muscle Up-6
Double Unders-10-20-30-40
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Conditioning:

Thruster(95#/65#)
Lateral Burpee >25-20-15-12-10-5 Reps of Each
Double Unders   5-40-30-20-10-5

For Time:
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Rowing:

Row-400M
MBS
Double Under> 50-40-30-20-10 Reps of Each:

For Time:
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WOD

Bulgarian Split Squat-10-15reps Each Leg
Evil Wheel-12

x4 Sets:
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Power Clean-5(135#-M/95#-W)
T2B-10
Wall Ball-15 (20#/14#-10ft)

AMRAP-15min:
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Liz G. Snatching the 35# DB during a Dumbbell Complex. 

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TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com 

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Contact us for a FREE week of training. We offer classes in Kettlebells and CrossFit. With training in Weightlifting and Strongman. No contracts or sign up fees. 

WOD

Dumbbell Bench Press-6 to 12reps
Deadlift-5-5-5-5-5 Work up to a 5RM**

x5 Rounds:
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DB Complex:

DB Bench-8
Alternating DB Bench-16(8/8-Alt)
DB Bench-Sub Max
Barbell Curls-Max Reps
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**Start at 70% of your DL 1RM, add weight each round. Continue finding a 5RM even if you finish the five DB Bench sets.

WOD

Back Squats: 80%x4-6 Reps(2 Sets), 85%x3-4 Reps(3 Sets), 60%x10-15reps(2 Sets)
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Unbroken Dumbbell or Kettlebell Complex. 5 Burpee penalty if the bell touched the ground.

1 Arm Hang Power Snatch-5-L(30%-35% of Bodyweight)
1 Arm Hang Power Clean-5-L
1 Arm Jerk-5-L
1 Arm Racked Lunges-10(5/5-Alt)-L
Then Repeat on the Right Arm

Cash out Each Round with:  Bar Muscle Ups=5

AMRAP: 12min:
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CrossFit Seguin Coach, Diana, Swinging the 53# Kettlebell during Class!

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CrossFit Seguin offers Classes in Kettlebells and CrossFit, and training in Olympic Weightlifting and Strongman. Come in and try a FREE week of training! 

Contact: crossfitseguin@gmail.com 

WOD

Evil Wheel-45sec/15 off
Weighted Plank-45sec/15 off(45#/35#)

x3 Rounds:
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Snatch: 2 @55%-60%

Every 30sec for 3min.

1min Break; Then:

Snatch: 1-2reps

EMOM 5min, Add Weight Each Round
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Fittest Games WOD

800M Run
Burpee to Plate-30
Double Under-75

x2 Rounds For Time: AFAP:
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How To Workout With Your Kids

How to workout with your kids. ;) #familytime #fitfamily #weightedpullups #gaitanvillegainz #crossfitseguin #sundayfunday #pullups

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 24, 2016 at 9:02am PST

WOD

11.2

Deadlift-9(155#-M/100-W)
Hand Release Push Ups-12
Box Jumps-15(24"/20")

AMRAP: 15min: Then;

3min Rest:

11.3

Squat Clean & Jerk(165#-M/110#-W)

AMRAP: 5min: Then;

3min Rest:

Target Burpees-30
Double Unders-90

For Time:
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WOD

Weightlifting Program Posted in the Red Room:
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SWOD:

DB Power Snatch-6L/6R @1/2 BW
Double Kettlebell Step Ups-16(8/8-Alt) 2x53#-M/2x35#-W/20" Box)
Evil Wheel-16

x5 Rounds NFT:
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*Skill:

Muscle Up-4
Pistol-8(4/4-Alt)

x5 Rounds
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Conditioning:

4 Rounds of:

Thrusters-5
Lateral Burpee-10

Then;

3 Rounds of:

Front Squat-10
Lateral Burpee-8

Then;

2 Rounds of:

Hang Power Clean-10
Lateral Burpee-6

For Time:
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* The coach will provide each individual with a progression for each movement, depending on the individuals skill level.

WOD

Hang Squats Clean-2 Start at 70% Add Weight During

EMOM 8min:
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400M Run
Thrusters-15(95#-M/65#-W)
T2B-15

x4 Rounds for Time: 20min Time Cap:
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Benefit WOD: February 6th at CrossFit Seguin

Benefit WOD for Travis Peeples going down at CrossFit Seguin. Partner WOD: Movements will be: Burpees, Push Ups and Air Squats. Tickets for the BBQ plates for sale at CrossFit Seguin.

WOD

Bench Press-4 to Sub Max Reps @80%
Heavy Weighted Pull/Chin Ups-3-6reps
Back Squats-5 to Sub Max Reps @80%

x7 Rounds:
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Ruck Up!

CrossFit Seguin ladies getting ready for the GoRuck 2016 Challenge!

WOD

OHS(105#-M/75#-W)
Wall Ball >        25-20-15-10-5 Reps of Each
Burpees
Double Unders  50-40-30-20-10

For Time:
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CrossFit and Kettlebells at CrossFit Seguin

Lori Swinging the 53# Kettlebell during a Conditioning Work out at CrossFit Seguin
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CrossFit Seguin is now offering classes in Kettlebells three times a week.
Mondays, Tuesday's and Thursdays at 4:10pm.
CrossFit Classes: 5:30am, 9am, 5pm & 6pm.
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Contact us for a FREE week of classes:
830-556-4180 or crossfitseguin@gmail.com 

WOD

Power Clean + Power Jerk + Squat Clean + Split Jerk @75%-80% of PC 1RM

EMOM: 10min:
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Hang Power Clean-3(135#-M/95#-W)
Front Squat-6
Hand Release Push Up-5
Hang Power Clean-3
Front Squat-6
Hand Release Push Up-10
Hang Power Clean-3
Front Squat-6
Hand Release Push Up-15
Hang Power Clean-3
Front Squat-6
Hand Release Push Ups-20

Continue Laddering Hand Release Push Ups by 5's

AMRAP-12min:
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5:30am Crew Killing it!!

Normal Classes Tomorrow

Just a reminder we have a normal class schedule tomorrow, Monday.
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Monday, January 18, 2016:

5:30am(CF)
9am(CF)
4:10pm(Kettlebells)
5pm(CF)
6pm(CF)
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WOD

Skill:

Jerk Dip Pause-3sec, Jerk Drive, Jerk(1+1+1) @70%

EMOM: 8min:
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Wall Ball-50 (**No Drops)

Then; (No Break)

Deadlift(225#-M/155#-W)
HSPU
Box Jump(30"/24")

21-15-9 Resp of Each, Then;

Double Unders-50(Unbroken, If you break or trip up, re-start at 1)

For Time: 16min Time Cap:
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**5 Burpee penalty if the Wall Ball touches the ground.

WOD

Weightlifting Program Posted in the Red Room:
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SWOD:

Yoke Carry-60'(2xBW +)
Sled Push-100'(1.75BW +)
Hammer Strikes-30(15/15)

x4 Rounds:
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Skill:

Rope Climb-3
OHS-3@80%(Rack)

x5 Rounds:
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Conditioning:

400M Run
Sit Ups-60
1 Arm DB/KB Snatch-30(15/15)
800M Run
Sit Up-50
1 Arm DB/KB Snatch-20(10/10)
400M Run
Sit Up-40
1 Arm DB/KB Snatch-10(5/5)

For Time:
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Intervals:

500M Row-AFAP; 1min Rest x6 Rounds For Time:
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Kettlebell Classes at CrossFit Seguin!

My Kettlebell Class getting down on some Double Kettlebell Swings and Deck Squats!! #kettlebells #crossfitseguin #doublekettlebell #bodyweightgainz #comeandplay

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 14, 2016 at 6:16pm PST

WOD

EMOM 24min: (Even/Odd)

Squat Clean Thruster-3 (185#-M/125#-W)-Even Minute
T2B-12 & Box Jump-6(24/20)-Odd Minute
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Kettlebell Classes at CrossFit Seguin

Kettlebell Classes at CrossFit Seguin, every Monday, Tuesday and Thursday at 4:10pm.
Interested in trying out a FREE week of Kettlebell Classes?? Call or Text: 830-556-4180 for more information.
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TKC/CrossFit Seguin
2331 HWY 46 N.
Seguin, TX 78155

Contact:
crossfitseguin@gmail.com 

WOD

Bench Press-5-8 Reps @70%-75%
Plate Plyo Push Ups-12
Weighted Chin Ups-8-12reps-AHAP

x5 Rounds:
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1000M Row
1000M Run
Swings(R)-50(70#-M/53#-W)

AFAP:
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CrossFitters in Action!

CrossFit Seguin Crew in action! Get Ups Sit Ups during Kettlebell Class. OH-Lunges, Wall Ball, and Double Unders during CrossFit Class. 

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Kettlebell Classes: Mondays, Tuesdays and Thursdays at 4:10pm

WOD

Snatch Pull + Snatch + OHS(1+1+1)

12min to find a Heavy Weight for the Day:
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Double Unders-60
Wall Ball-30(20/14-10ft)
Barbell OH Lunges-20(10L/10R-Alt)115#-M/85#-W)

x3 Rounds for Time: 25min Time Cap:
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CrossFit, Kettlebells, Strongman and More!!

CrossFit Seguin offers Classes in CrossFit & Kettlebells, As well as training in Olympic Weightlifting, Strongman and Calisthenics. 

Check out our Class Calendar for class times and rates>>>Class Schedule

WOD

Front Squat: 75%x7-10reps(3sets), 80%x4-6reps(2sets)
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12min AMRAP of the following ladder:

Power Clean-1(155#-M/110#-W)
Push Jerk-1
Muscle Up-1
Power Clean-2
Push Jerk-2
Muscle Up-2
Power Clean-3
Push Jerk-3
Muscle Up-3
Power Clean-4
Push Jerk-4
Muscle Up-4

....Continue Laddering by 1's
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New Kettlebell Classes!! Start Monday!

Kettlebell Classes Start Monday at CrossFit Seguin!! Time: 4:10pm, Monday's, Tuesday's, and Thursday's.
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WOD

Every 90sec x6 Rounds:

Power Clean-3 @80%
Box Jump-5(30"-M/24"-W)
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Power Snatch-15(95#-M/65#-W)
T2B-20
Wall Ball-30

x3 Rounds For Time: 25min Cap:
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WOD

Weightlifting Program Posted in the Red Room:
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SWOD:

Stone 2 Shoulder-4-AHAP
1 Arm "Circus" DB Clean and Press-4L/4R
Farmers Walk-100ft(50/50) 2BW or BW + Each Arm

x4-5 Rounds:
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Bodyweight Workout:

Rope Climb-2(any variation)
Spiderman Push Ups-12
Jumping Lunges-24

x5 Rounds AFAP:
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Conditioning:

"Daniel"

Pull Ups-50
400M Run
Thrusters-21(95#-M/65#-W)
800M Run
Thrusters-21
400M Run
Pull Ups-50

For Time:
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Project Aftermath kicks off next Monday at CrossFit Seguin! 

Click here to learn more>>> Project Aftermath

WOD

1 Mile Timed Run

10min Time Cap:
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*Unbroken Barbell Complex:

Hang Power Clean-5(115#-M/85#-W)
Front Squat-10
Shoulder to Over Head-5
Back Rack Lunges-10(5L/5R-Alt)
Wall Ball-15

AMRAP-16min: *5rep Wall Ball penalty if the Bar is dropped during the Complex:
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Kettlebell Classes Start Next Week!!

Kettlebell Classes start Monday, January 11th at 4;10pm at CrossFit Seguin:
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Kettlebell Complex: Double Kettlebell Swings, Double Kettlebell Cleans, Double Kettlebell Alternating Presses & Double Kettlebell Back Squats x8 each. #doublekettlebell #crossfitseguin #kettlebellwod #rkc #hardstyle

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 4, 2016 at 1:56pm PST

WOD

DB Bench Press-6 to12 Reps

x5 Rounds: 2min Rest Between Rounds:
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Weighted Pull Ups-8 to 12reps-AHAP
Weighted Dips-12 to 20reps-AHAP
Deadlift-4-8reps @75% (Add weight during)

x4-5rounds:
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WOD

Clean Deadlift
Clean Pull
Clean
Hang Clean & Jerk

Every 90sec x3 Sets (Start at 70%-75% Add Weight Each Set) Then;

Clean Deadlift
Clean Pull
Clean & Jerk

Every 90sec x3 Sets (Add Weight Each Set) Then;

Clean & Jerk

Every 90sec x4 Sets (Add Weight Each Set)
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Hang Clean & Press(115#-95#-M/75#-55#-W)
Lateral Burpee

10-9-8-7-6-5-4-3-2-1 Reps of Each For Time: 12min Time Cap:
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541# Clean and Jerk: Full Speed & Slow Motion

WOD

EMOM-16min(Even/Odd)

OHS-Max Reps(115#-95#-M/75#-55#-W)-Even Minute
C2B Pull Up-5/Push Up-10/Squat-15-Odd Minute
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3min Rest, Then;
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Lateral Burpee-20
Thruster-30(95#-M/65#-W)
Double Under-90

For Time: 10min Time Cap:
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New Years Eve Crew!