WOD

Front Squats: 75%x6-8 reps x2 Sets/ 80%x4-6 reps x3 Sets:
-----------------------------------------------------------------------
Butterfly Sit Up-60
Wall Ball-50(10ft-M/9ft-W)
Hang Power Clean-Max Reps with Remaining Time: 135#-M/95#-W

AMRAP: 6min; 90sec Rest x2 Rounds:
-----------------------------------------------------------------------

WOD

Bench Press: 75%x3sets/65%x2sets
Wide Arm Pull Ups-12 to Sub Max Reps

x5 Rounds:
----------------------------------------------------
DB/KB Standing Shoulder Press-8 to Sub Max
1 Arm DB Row-12 to 20reps Each Arm

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

WOD

800M Run
Lateral Burpees-90
Thrusters-60(95#-M/65#-W)
Pull Ups-30

For Time (30min Time Cap)
------------------------------------

After Action Selfie with my 9am Ladies! #crossfitseguin #strongchicks #sexybeasts #strongwoman #fitlife #fitfamily #CrossFit #traineveryday #motivated #dedicated #selfiestick #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Mar 29, 2016 at 8:09am PDT

WOD

400M Run
Burpee Broad Jump-100ft
Swings(A)-30(70#-53#-M/44#-35#-W)
Double Unders-60

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

CrossFit Seguin Coach and Boot Camp Diavas owner, Diana Salinas, is featured in the Spring addition of the Seguin Sizzle magazine!

WOD

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

Stone Over Bar-4 @AHAP
1 Arm Farmers Walk-Left 30ft over / Right 30ft Back x2 @Bodyweight Plus

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

Buy in with 400M Run Each Rounds:

21-18-15-9 Reps of:

C2B Pull Ups
Swings(A)-70#-M/53#-W
Thrusters-95#-M/65#-W

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

Row-60 Calories
MBS-50(25#-M/18#-W)
Deadlift-40(155#-M/115#-W)
Lateral Burpees-30
Front Squat-20(155#-M/115#-W)

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

Atlas Stones and One Arm Farmers Walk!! Getting my Friday started with some good ole Strongman movements!! #crossfitseguin #strongman #bodybuilding #CrossFit #fitlife #traineveryday #liftheavy #fridayswod #livelifetothefullest

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Mar 25, 2016 at 6:50am PDT

WOD

Front Squat: 5sec Pause w/Belt 1RM
----------------------------------------------
Double Unders-30
Wall Ball-15
Bear Complex-5(135#-M/95#-W)

AMRAP-13min:
------------------------------------------------

WOD

Bench Press: Find a 1RM
--------------------------------
Barbell Strict Shoulder Press-8-12reps
Box Dips(Weighted)-12 to 20 Reps
Mixed Grip Pull Ups-8 to Max Reps

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

WOD

EMOM: 24min E/O

Muscle Up-5/3, Push Ups-10, Squats-15 -Even Minute
Power Clean-5 @Body Weight Plus-Men/Percentage of Body Weight Women-Odd Minute
---------------------------------------------------------------------------------------------------

Maria "The Mad Russian" getting her first Bar Muscle Up!

WOD

Cluster: Find a 1RM for the Day: Allow 2 misses

15min:
-----------------------------------------------------------
OHS-10(115#-M/95#-W)
Double Unders-30

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

WOD

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

Stone Loading-4 @AHAP
Tire Flip-8-12reps
Double Kettlebell OH Carry-100ft(50 Over/50 Back)

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

1000M Run
Power Clean-20(115#-M/85#-W)
Thruster-30
Bar Facing Burpee-40
Wall Ball-60
Double Under-80

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

Open Gym Crew putting in some work! #crossfitseguin #theoriginal #fridayopengym #strongwoman #strongman #rowing #fitlife #CrossFit

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Mar 18, 2016 at 8:42am PDT

WOD

Back Squats: 75%x6-8 Reps x2 Sets/ 80%x4-6 Reps x3 Sets:
----------------------------------------------------------------------------
Double Under-40
T2B-10
Hang Squat Clean-10(115#-M/85#-W)
Front Racked Lunge-10

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

WOD

Bench Press-75%x2 Sets/80%x3 Sets Sub Max Each Set
1 Arm DB Row-15-20reps Each Arm-AHAP

x5 Rounds:
------------------------------------------------------------------
Dumbbell Strict Shoulder Press-12-20reps
Wide Arm Pull Ups-8 to Sub Max Reps
Curls-10 to Max Reps

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

Heavy Rows to start the day!! #warriorwednesday #crossfitseguin #fitlife #bodybuilding #strongman #CrossFit #traineveryday #dumbbellrows #gainz #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Mar 16, 2016 at 9:19am PDT

WOD

With a 4min clock:

800M Run
Double Unders: Max Reps with remaining time

2min Rest

With a 4min clock:

800M Run
Hang Power Clean & Press(75#-M/55#-W) Max Reps with remaining time

2min Rest

With a 4min clock:

800M Run
Pull Ups: Max Reps with remaining time

2min Rest

With a 4min clock:

800M Run
OHS(75#-M/55#-W) Max Reps with remaining time

Corina G. 60# Weighted Plank for 1 min x4 Sets during CrossFit Seguin's Kettlebell Class.

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

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

Skill: Handstand Walk
---------------------------------------
Buy in: Wall Ball-40, Then;

Hang Power Clean-5(95#-M/65#-W)
Front Squats-5
Thruster-5
Burpee-5

AMRAP-5min; x4 Rounds(90sec Rest Between Rounds)
--------------------------------------------------------------------

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

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

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

600M Run
Double Unders-100
OHS-10 (115#-M/75#-W)
OH Lunge-10
600M Run
Double Unders-80
OHS-8
OH Lunge-8
600M Run
OHS-6
OH Lunge-6

For Time:
-----------------------
*OHS and OHL must be unbroken. Reps completed for each movement
is the number of burpees for the penalty. Example: Droping the Bar at 8 of 10 OHS equals 8 Burpee penalty. The bar must stay in play untill BOTH OHS and OHL Lunges are completed. The penalty count will restart at 1 Rep once you start the OHL reps.

WOD

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

Weighted Ring Push Ups-15 to Sub Max @45#-M/25#-W
Double Kettlebell Racked Step Ups-20(10L/10R-Alt)@2x53#-44#-M/2x35#-25#-W)
Sled Push-140ft(70/70( @2x Bodyweight

x4 Rounds: Then;

Dumbbell Renegade Rows: 16(8L/8R-Alt) x3 Sets:
---------------------------------------------------------------
Conditioning:

1000M Run

4 Rounds of:

Swings(A)-20(53#-M/35#-W)
Push Ups-30
Double Under-60

Then;

1000M Run:
----------------------------------------------------------------
Rowing Intervals: 600M x5: 1min Rest Between Rounds: AFAP
-----------------------------------------------------------------

9am Ladies working their way up to a 3RM Pause Front Squat!

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

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

Front Squat: 3RM with a 3sec Pause. With Belt.
----------------------------------------------------------
Barbell Cluster-1min Max Reps(115#-M/85#-W)
Double Unders-1min Max Reps
Lateral Burpees-1min Max Reps
Rest 1min

x4 Rounds: Score is Total Reps Completed.
----------------------------------------------------------

Jay laddering up to a new Deadlift PR during Warrior Wednesday Training at CrossFit Seguin!

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

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

Dumbbell Bench Press-6-12 Reps AHAP
Deadlift-5-7 Reps @80%

x5 Rounds:
-------------------------------------------------
Wide Arm Pull Ups-10 to Sub Max
Wide Arm Push Up-10 to Sub Max

x4 Sets
------------------------------------------------
Close Grip Pull Ups-10 to Sub Max
Close Grip Push Ups-10 to Sub Max

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

Mixed Grip: Pull Ups and Push Ups

Mixing it up on Pull Ups and Push Ups. Close Grip and Wide Arm. #bodyweightgainz #crossfitseguin #mylunchbreak #calisthenics #pullups #pushups #fitlife #CrossFit #alwaystraining #gaitanvillegainz #livelifetothefullest

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Mar 8, 2016 at 11:19am PST

WOD

Power Clean
SHSPU

10-9-8-7-6-5-4-3-2-1 Reps of Each For Time: 12min Time Cap:
-----------------------------------------------------------------------------
4min Rest Then;
-----------------------------------------------------------------------------
Hang Squat Clean(135#-M/95#-W)
T2B

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

AMRAP-7min:
-----------------------------------------------------------------------------

WOD

2 Position Snatch @70%-75%

EMOM 8min:
--------------------------------------
Dumbbell or Kettlebell Unbroken* Complex:(2x50#-44#-M/2x35#-25#-W)

1 Arm Hang Powrr Snatch-L-6
1 Arm Hang Squat Clean-L-6
1 Arm Thruster-L-6
(Repeat on the Right)
Burpee Box Jump Overs-10

AMRAP-15min:
------------------------------------------------
*5 BBJ Over Penalty if the Bell touches the Ground.

GoRuck 2016

CrossFit Seguin Ladies after completing their first GoRuck Challenge!

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

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

Deadlift-15(225#-M/155#-W)
Wall Ball-30
Double Under-60

x4 Rounds For Time:
----------------------------------------
Cash Out:

Double Kettlebell Front Rack Walk-200M (Fingers Interlocked) 2x53#-M/2x35#-W)
Double Kettlebell Farmers Walk-200M
------------------------------------------------

CrossFit Seguin Ladies getting ready for the GoRuck 2016 Challenge!! 

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

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

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

Keg Ground to Over Head-6
Double Kettlebell Squat-8
Farmers Walk-100ft(50/50)

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

400M Run
Thrusters-15
T2B-15
Burpee-15

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

Barbell Cluster-8(115#-M/85#-W)
Double Under-25
Row-400M

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

WOD

Clean-1+ Front Squat-2 + Jerk-1

EMOM 10min: Start at 70% of C&J 1RM
----------------------------------------------------
Bar Muscle Up-5
Wall Ball-25(20#/14#-10')
Double Under-50

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

Masha and Tony knocking out Weighted Wide Grip Pull Ups during a Wednesday Class at CrossFit Seguin!

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

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

Bench Press-Sub Max Reps @75%
Curl Bar Curls-Max Reps
Box Dips(Weighted)-10 to 20 Reps

x5 Rounds:
-------------------------------------------
DB Standing Strict Press-6 to Sub Max Reps
Wide Grip Weighted Pull Ups-6 to Sub 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

C2B Pull Up-10
Front Squat-10(165#-M/115#-W)
Lateral Burpee-10

x5 Rounds Then;

Swings(A) 70#-M/44#-W) 21-15-9 Reps of Each
400M Run(After each set of Swings)

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

Liz G. Swinging the 44# Kettlebell during Kettlebell Class at CrossFit Seguin.

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

Kettlebell Classes are at 4:10pm Mondays, Tuesdays and Thursdays at CrossFit Seguin!