WOD

Weightlifting Program Posted in the Red Room:
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Strongman:

Sled Drag-70ft Over @AHAP
Keg Run-70ft Back @ AHAP
Double Kettlebell OH Carry-70ft Over

x5 Rounds: AFAP Each Round, 2min Break Between Rounds:
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Conditioning:

Power Clean(135#-M/95#-W)
Lateral Burpee
Wall Ball

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

Bodyweight Squat-24
Push Up-24
OH Lunge-24(45#-M/35#-W/ Plate)
Row 400M

x6 Rounds AFAP:
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WOD

Back Squats: 60%x12 to Sub Max(2 Sets), 65%x10 to Sub Max(2 Sets), 70%x8 to Sub Max(1 Set)
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Hang Squats Clean-12(155#-135#-M/105#-95#-W)
Wall Ball-Max Reps with Remaining Time

90sec on/45sec Break x5 Rounds:
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WOD

Bench Press-75%x3 Sets/80%x3 Sets(Sub Max for all Sets)
2DB/KB Bent Row-10 to 20 Reps

x6 Rounds:
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Dips-12 to Sub Max Reps(Weighted or Bodyweight)
Hanging Leg Raise-10 to 15reps
Evil Wheel-10 to 20reps

x4 Rounds:
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WOD

1 Mile Partner Relay

15min Time Cap: (200M x8 Rounds Each)
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EMOM: 12min (E/O)

OHS-10(115#-M/75#-W)-Even Minute
T2B-10-Odd Minute
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Hindu Push Ups and Dive Bomber Push Ups! Two killer Push Up variations for some Bodyweight Gainz! #crossfitseguin #bodyweighttraining #pushups #hindupushups #divebomberpushups #bodyweightgainz #fitnessfreak #fitlife #trainanywhere #traineveryday #livelifetothefullest

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 26, 2016 at 9:28am PDT

WOD

Kettlebell Carry Medley: Light /Medium/Heavy

x3 Rounds:
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Double Unders-55
C2B Pull Up-15
Hang Power Clean-5(155#-M/115#-W)

AMRAP-18min:
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Birthday WOD

"JG"

800M Run(4 laps)
Clean and Jerk-23(155#-135#-M/115#-105#-W)
Double Unders-82
Bar Facing Burpees-34

x2 Rounds For Time:
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Birthday Selfies with the Divas and CrossFit Seguin Crew!! My B-day WOD was BRUTAL!! Just the way I like it!! #birthdayselfie #crossfitseguin #bootcampdivas #selfiestick #birthdaywod #greatday #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 23, 2016 at 9:58am PDT

WOD

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

Weighted Push Up-12 to SM @AHAP
Farmers Walk-200M(88#-70#-M/53#-44#-W)
Sled Push-140ft @2xBW

x4 Rounds:
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Conditioning

800M Run
Thrusters-50(75#-M/55#-W)
Lateral Burpees-30

x2 Rounds For Time:
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Rowing WOD:

Row 600M (Decline/20" Box)
Wall Ball-30
Hand Release Push Up-20

x4 Rounds For Time:
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WOD

Back Squats: 80%x4-6 Resp(3 Sets), 85%x2-4 Reps(2 Sets)
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EMOM: 12min E/O

Front Rackes Lunges-16(135#-115#-M/95#-75#-W)-Even Minute
Bar Facing Burpee-10
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WOD

Dumbbell Bench Press-6-12reps @ AHAP x6 Sets
Deadlift-5-4-3-3-3-3--->3RM (Start first set @ 75%)
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Wide Arm Pull Up-10 to Sub Max
Decline Close Hand Push Ups-15 to Sub Max
Farmers Walk---> 90ft Over/<---90ft Back/---->50ft Over/<---50ft Back

x3 Rounds:
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Deads on the board today!! Fuck yeah!!! #crossfitseguin #originalgangstas #gainz #warriorwednesday #Deadlift #heavymetal #strongman #bodybuilding #CrossFit #fitlife #traineveryday #longhairdontcare #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 20, 2016 at 6:11am PDT

WOD

EMOM: 8min @ 80%

Power Snatch: 2sec Pause 2 Inch Off the Ground
Power Snatch: 2sec Pause at Knee
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EMOM: 12min(E/O)

Wall Ball-20-Even
HSPU-10-Odd
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WOD

EMOM 24min:

1: Hang Power Clean-10(185#-155#-M/125#-115#-W)
2: Butterfly Sit Ups-30
3: Double Unders-55
4: Lateral Burpees-15
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WOD

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

Yoke Carry-100ft(50/50) @2x BW
Keg Clean and Press-5-10 Reps @AHAP
1 Arm Farmers Walk-50ft Left/50ft Right @ Bodyweight or More

x4 Rounds:
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Skill: Handstand Walk: Progressions:

1: Wall Walk
2: Kick Up and Hold(Wall)
3. Free Handstand Hold(No Wall)
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Conditioning:

800M Run
Pull Ups-30
Swings(A)-20(70#-M/53#-W)

x4 Rounds:
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Rowing:

Buy in: 300M Row Each Round:

Hang Power Clean(135#-M/95#-W)
Front Squat
Push Jerk
Pull Up

15-12-9-6-3 Reps of Each For Time:
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More Strongman training going down at CrossFit Seguin!! Got mine in after Open Gym. Yoke, Kegs and Farmers Walk! #crossfitseguin #originalgangstas #strongman #CrossFit #bodybuilding #fridayopengym #gainz #fridayswod #fitlife #traineveryday #oddobjects #oddlifts #trainhard #livelifetothefullest

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 15, 2016 at 9:48am PDT

WOD

Back Squats: 70%x8-10 Reps(3 Sets), 75%x6-8 Reps(2 Sets)
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Double Unders-50
Wall Ball-30(10ft)
Deadlift-10(185#-M/125#-W)

AMRAP-12min:
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"Weighted" Planks

"Weighted" Planks!!

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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-75%x3 Sets/65%x2 Set (Sub Max for Each Set)
Dumbbell Renegade Rows-16(8L/8R) Alt @ AHAP

x5 Rounds:
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Double Kettlebell Alternating Military Press-10 to 20reps Total
Weighted Plank-90sec @AHAP
Hanging Leg Raise-15 or Leg Levers-20

x4 Rounds:
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WOD

Snatch + Hang Snatch Start @65%-70%

EMOM: 8min, Then;

Snatch: 4min to find a 1RM
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Barbell Cluster(135#-M/95#-W) 2,4,6,8,10,12,14...by 2's
Double Under-30

AMRAP-12min:
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WOD

Every 3min For 24min Complete one round of the following:

200M Run
Deadlift-12(155#-M/105#-W)
Hang Power Cleans-9
Push Jerk-6
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Be fearless! #crossfitseguin #motivation #trainhard #fearless #warriorlifestyle #liveitdonttalkit #fitlife #gainz #trainheavy #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 11, 2016 at 4:29am PDT

WOD

Partner WOD: Teams of 2

OHS-50(135#-M/95#-W)
Butterfly Sit Ups-100
Double Unders-300
Power Clean-50
Box Jumps-100
1 Mile Relay(800M each/200 at a time)

For Time:
----------------------------------------------------
Split up the reps, anyhow between you and your partner. One partner working at a time. Must tag you partner to start.

WOD

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

Stone 2 Shoulder-4(T) @AHAP
1 Arm Dumbbell Cluster-5L/5R @ AHAP
Weighted Wide Arm Pull Up-12 to SM

x4-6 Rounds:
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Conditioning:

200M Run
Swings(A)-21(70#-M/53#-W)
Goblet Squat-15
C2B Pull Up-9

x5 Rounds AFAP:
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Rowing:

Romw 1,600M
Wall Ball-150(20#-M/14#-W-10ft)

AFAP: For Time:
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#livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Mar 17, 2016 at 2:33am PDT

WOD

800M Run
Double Unders-60
OH Lunges-30(95#-M/65#-W)

x3 Rounds For Time: 35min Time Cap:
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We Are Moving to a NEW Home!!

Diana and I hanging out at what will soon be the NEW home of CrossFit Seguin and the entire CrossFit Seguin Family!!! Yes, that's right...we will be moving to a new building and new location! #crossfitseguin #bootcampdivas #brocksbootcamp #mytime #projectaftermath #flexabledieting #originalgangstas #theoriginal #bigthingscoming #fitfamily #crossfitfamily

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 7, 2016 at 9:34am PDT

WOD

Dumbbell Bench Press-8-12 Reps
Weighted Close Grip Pull Ups-12 to Sub Max Reps

x5 Rounds:
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Option 1:

Handstand Walk-10'-30'
Hanging Leg Raise-12
Weighted Plank-1min @AHAP

x4
-----------------------------------------------------------------
Option 2:

HSPU-15-20reps
Ab Crushers-20
Leg Levers-15

x4
-----------------------------------------------------------------
Option 3:

Mix it up.
------------------------------------------------------------------

#livelifetothefullest #justfuckingdoit #traineveryday #fitlife #CrossFit #strongman #bodybuilding #trainhard #liftheavy #crossfitseguin #motivation #dedication #warriorlifestyle

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 1, 2016 at 4:28am PDT

WOD

Deadlift: Find a 1RM
------------------------------------------
"Annie:

Double Unders
Sit Ups

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

WOD

Power Clean+ Clean & Jerk Start @70-75% of PC 1 RM

Eevery 90sec x7 Rounds: Work up to a Heavy weight
----------------------------------------------------------------------
Muscle Up-6(or C2B-8/Pull Up-10/Swing(A)-12(70#/53#)
Lateral Burpee-8
Hang Power Clean-Max Reps(165#-155#-M/115#-105#-W)

AMRAP 2min  x6 Rounds (40sec Break Between Rounds)
-----------------------------------------------------------------------

WOD

Snatch EOMOM:

0:00-2:00-4 Reps Starting at @ 70%-75%
2:00-4:00-Add Weight
4:00-6:00-Add Weight
6:00-10:00-Singles to Max
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Deadlift-5(255#-M/175#-W)
HSPU-7
Box Jumps-9(24"/20")

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

WOD

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

Weighted Push Up-12 to 20reps
Tire Flip-6-12reps @3x BW
Sled Push-100ft @2xBW

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

Double Unders-100
HSPU-50
T2B-40
Push Jerk-30(135#-M/95#-W)
Front Racked Lunge-30

For Time:
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