WOD

EMOM 10min:

Clean 2sec Pause/ 2 Inches off the Floor: Start at:75% of C&J 1RM
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Hang Power Clean-8(95#-M/65#-W)
Thruster-8
Front Racked Lunge-8(4/4)
T2B-8
200M Run

AMRAP-14min:
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WOD

15 Min To Find a 1RM on:

Power Snatch & Power Clean
-------------------------------------
Double Under-30
Wall Ball-15(20#/14#-10ft)
Ground to Overhead Ladder*-7

x5 Rounds For Time:
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*Ladder up each round with the following weights;
Men: 95#-115#-135#-155#-165#
Women: 65#-75#-95#-105#-115#

Getting ready for 16.1. #crossfitopen2016 #16.1 #crossfitseguin #CrossFit

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Feb 26, 2016 at 1:33pm PST

WOD

Weightlifting Program Posted in the Red Room:
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Stone Over Shoulder-4
Yoke Walk-100ft(50/50)
1 Arm DB Ground to Overhead-5L/5R

x5 Rounds:
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Conditioning:

"Morrison"

Wall Ball
Box Jump
Swing(A)

50-40-30-20-10 Reps of Each For Time:
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Rowing:

600M Row
DB Hang Squat Clean-15
Hand Release Push Up-30

x4 Rounds:
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Friday Open Gym: 8:30am-11am & 4pm-8pm. Choose from different WODs, SWODs and Training Programs. Strongman, Weightlifting, Skill Work, Conditioning and More. 

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WOD

Back Squat: 1RM
-----------------------------
Double Under-50
600M Run
Double Under-50
Clean and Jerk-30(135#-M/95#-W)
Double Under-50
Muscle Up-20

AMRAP-14min:
-----------------------------

Kettlebell Classes: Every Monday, Tuesday and Thursday at 4:10pm at CrossFit Seguin!

WOD

Bench Press-6 to 8 Reps @75%-80%
DB 1 Arm Rows-12-20 Reps Each Arm-AHAP

x5 Rounds:
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Barbell Strict Press(Standing)-6 to 12 Reps
Weighted Push Up-12-20 Reps (45#-M/25#-W)
Curl Bar Curls-Max Reps

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

Interested in seeing what everyone is talking about? Come experience it for yourself! Try a FREE week of classes at CrossFit Seguin!! Located on Highway 46! Seguin's first and original HARDCORE, CrossFit Gym!

Contact: 830-556-4180 or email: crossfitseguin@gmail.com 

WOD

0:00-2:00 400M Run + Max Rep Double Unders
2:00-3:00 DB/KB Hang Power Clean & Press-Max Reps(60#-40#-M/35#-25#-W)
3:00-4:00 Pull Up-Max Reps
4:00-5:00 DB/KB Hang Squat Clean-Max Reps

x4 Rounds: 2min Break Between Rounds: Score is total Reps Completed.
-----------------------------------------------------------------------------------------

Interested in seeing what everyone is talking about? Come experience it for yourself! Try a FREE week of classes at CrossFit Seguin!! Located on Highway 46! Seguin's first and original HARDCORE, CrossFit Gym!

Contact: 830-556-4180 or email: crossfitseguin@gmail.com 

WOD

Clean: 2sec Pause/ 2 inches off the Floor: Find a 1RM
------------------------------------------------------------------
Thrusters(95#-M/65#-W) 21-18-15-12-9-6-3 Reps
Double Unders-30

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

Wade C. Flipping the 500# Tire during a Friday Strongman Workout!

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

Interested in seeing what everyone is talking about? Come experience it for yourself! Try a FREE week of classes at CrossFit Seguin!! Located on Highway 46! Seguin's first and original HARDCORE, CrossFit Gym!

Contact: 830-556-4180 or email: gaitan.jesus@gmail.com 

WOD

EMOM 12min:

0:00-6:00

2 Cleans + 2 Jerks @60-75%-Even Minute
Shoulder Taps-3L/3R & HSPU-3-Odd Minute

7:00-12:00

1 Clean + 1 Jerk @75%-95%-Even Minute
Shoulder Tap-2L/2R & 3 HSPU
-------------------------------------------------------------
With a 15min Time Cap:

150 Wall Ball: For Time

@ 3:00 Power Clean-10(135#-M/95#-W)
@ 6;00 Power Clean-10
@ 9:00 Power Clean-10

Complete left over Wall Balls with remaining time;
---------------------------------------------------------------

WOD

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

Farmers Walk-100ft(50/50) @ Bodyweight or Bodyweight Plus Each
Tire Flip-8-12reps @AHAP
Double Kettlebell Squats-10 @AHAP

x5 Rounds:
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Skills: Double Unders & Pistols
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Conditioning:

Buy in: 400M Run Then;

Pull Ups-25
Deadlift-50(135#-M/95#-W)
Hand Release Push Ups-50
Box Jumps-50
Floor Wipers-50(135#-M/95#-W)
Dead KB Clean and Press-50(25/25)(35#-M/25#-W)
Pull Ups-25

For Time:
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Rowing:

3000M Row
1000M Run
100 Double Unders
50 MBS (25#-M/18#-W)

AFAP:
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WOD

Back Squat: 85%x3-5 Reps (5 Sets)
-------------------------------------------
AMRAP 12min Of:

Double Under-30
Power Snatch-10(95#-M/65#-W)
Double Under-30
Power Snatch-11
Double Under-30
Power Snatch-12
Double Under-30
Power Snatch-13
Double Under-30
Power Snatch-14
Double Under-30
Power Snatch-15

Continue the sequence until the time is up.
----------------------------------------------------

Butchered!!

Jay sprinting on the 225# Sled during Warrior Wednesday!
------------------------------------------------------------------
Try a FREE week of classes at CrossFit Seguin!
Contact us for details: crossfitseguin@gmail.com or call 830-556-4180
Check out our Class Schedule here>>Class Schedule

WOD

DB Bench Press-6 to 12reps-AHAP
Weighted Close Grip Pull Ups-10-15reps-AHAP

x5 Rounds:
-----------------------------------------------------------
Weighted Ring or Box Dips-12 to 20reps
Sled Push-120ft(60/60)-AFAP (205#-M/155#-W)

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

WOD

Power Clean-4(135#-M/95#-W)
Front Squat-4       .>Barbell Complex
Thruster-4
200M Run
Hang Power Clean-8(40#-M/30#-W)
Front Squat-8      >DB/KB Complex
Thruster-8
200M Run
Pull Up-10   >Pull Up Bar Complex
T2B-10
200M Run

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

WOD

9min AMRAP of:

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

-3Min Break-

6min AMRAP of:

Hang Squat Clean-6(115#-M/75#-W)
S.T.O.-6
Hand Release Push Up-6

-2min Break-

Clean & Jerk-Max Reps(135#-M/95#-W)

-1min Break-

Lateral Burpees-Max Reps
------------------------------------------------------

Saturday's WOD

"Big Nate"

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

AMRAP-20min Then;

800M Run
Thrusters-40(75#-M/55#-W)
Bar Facing Burpees-20

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

WOD

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

Stone 2 Shoulder-4 @Bodyweight
Evil Wheel-12
Sled Push-100ft @2x Bodyweight

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

Pull Up-20
Push Up-30
Sit Up-40
Squat-50

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

Row for Calories
Thrusters(95#-M/65#-W)

21-18-15-12-9-6-3 Calories/Resp  For Time:
----------------------------------------------------------

Atlas Stones for breakfast!! #crossfitseguin #strongman #CrossFit #fridayswod #mybreakfast

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Feb 12, 2016 at 6:29am PST

WOD

Back Squats: 80%x4-6reps (2 Sets), 85%x3-5reps (3Sets), 70%x10reps (2 Sets)
-----------------------------------------------------------------------------------------------
1000M Run
T2B-50
Wall Ball-40(10ft-M/9ft-W)
Power Clean-30(135#-M/95#-W)
Muscle Up-20

AMRAP-14min:
-----------------------------------------------------------------------------------------------

WOD

Bench Press: 80%x3 Sets, 85%x3 Sets
Weighted Chin/Pull Up-6-12reps(AHAP)

x6 Rounds:
----------------------------------------------------
DB Floor Press-8
DB Alt Floor Press-16(8/8) > Complex
DB Floor Press-Max Reps
KB Bent Row-8
KB Alternating Bent Row-16(8/8) > Complex
KB Bent Row-Max Reps
Supine Ring Rows-Sub Max Reps

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

WOD

Deadlift(225#-M/155#-W)
HSPU                            > 25-15-10 Reps of Each
Box Jump(24-M/20-W)

Double Unders-50

Wall Ball(20#-M/14#-W/10ft)
Ring Dips              >25-15-10 Reps of Each

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

Diana and Liz Double Kettlebell Windmill

Diana and Liz on the Double Kettlebell Windmill. #crossfitseguin #kettlebellclass #геревик #strongchicks #oldschooltraining #texaskettlebellclub #kettlebelltraining

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Feb 9, 2016 at 8:26am PST

WOD

Front Squat: 80%x4-6reps (2 Sets), 85%x3-5reps (2 Sets), 90%x1-3reps (2 Sets)
------------------------------------------------------------------------------------------------
Power Clean-4 (135#-115#-M/95#-75#-W)
Hang Squat Clean-4
Thruster-4
Muscle Up-6

AMRAP-14min:
------------------------------------------------------------------------------------------------

Power To The Peeples!!

CrossFit Seguin Family coming together for a good cause! Big thanks to everyone who cane out to WOD with us and to everyone who supported our event! 

Travis Peeples is on the road to recovery and will be back on is feet soon! 

WOD

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

Barbell Cluster-8 @Bodyweight
Sand Bag Get Ups-8L/8R
Hammer Strikes-30(15/15)

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

Dumbbell Thrusters(2x60#-50#-M/2x40#-30#-W)
Med Ball Slams   >3-6-9-12-15-18-21 Reps of Each
Double Unders-40

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

600M Row
Wall Ball-20(20#/14#-10ft)
Burpee-15

x4 Rounds AFAP For Time:
-------------------------------------------------------------

Benefit WOD tomorrow at 10am!

Benefit WOD for Travis Peeples is tomorrow morning at CrossFit Seguin. Registration is at 9:30am, WOD starts at 10am. BBQ Plates and T-Shirts will be for sale. All proceeds go to benefit Travis Peeples on his recovery.

WOD

Back Squat: 85%x3-5reps (3sets), 90% x1-3reps (3sets)
-------------------------------------------------------------------
Muscle Up-6
Hang Power Clean & Press-6(135#-M/95#-W)
Back Rack Lunges-6L/6R-Alt
Box Jump-6(30"/24")

AMRAP15min:
------------------------------------------------------------------

Liz and Lori making Gainz on the Bench Press during a Wednesday SWOD. 

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

Come experience for yourself what everyone is talking about! Try a FREE week of Classes at CrossFit Seguin! No sign up fees or Contracts. We offer classes in CrossFit and Kettlebells as well as training in Strongman and Weightlifting.

Contact us: 830-556-4180 or email: crossfitseguin@gmail.com 

WOD

Bench Press-75%x1set, 80%x3sets, 70%x2sets: Sub Max Reps on each Set.
Dumbbell Bent Over Rows-12 to Sub Max

x6 Rounds:
----------------------------------------------------------------------
Dumbbell Seated Delt Press-12 to Sub Max
Weighted Ring or Box Dips-12 to Sub Max
Barbell Curls-Max Reps

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

WOD

Snatch Pull + Snatch (1+1)

Find a 1RM for the Day:
----------------------------------
Deadlift-8(225#-M/155#-W)
T2B-12
Wall Ball-15

AMRAP-14min:
----------------------------------

WOD

Clean + Push Press + Jerk(1+1+1)

Find a 1RM for the Day:
------------------------------------------
Thruster-3-6-9-12-15-18-21-24..Continue by 3's(115#-M/75#-W)
Double Unders-40

AMRAP-12min

1min Break; Then;

Max Reps: OH Lunges
-------------------------------------------