WOD

AMRAP 9min of:

Thrusters-8(135#-M/95#-W)
Lateral Burpees-8

2min Break, Then;

AMRAP 11min of:

Power Clean-5(165#-M/115#-W)
Double Unders-25
---------------------------------------------

"Murph" 2016 at CrossFit Seguin!! Way to kick ass everyone! #crossfitseguin #bootcampdivas #originalgangstas #murph #veteran #bdus #onceasoldieralwaysasoldier #traineveryday #trainhard

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on May 30, 2016 at 8:53am PDT

WOD

WOD

Front Squat: 85%x3-6 Reps x4 Sets
------------------------------------------
Back Rack Lunge(Rack) @50-65% x6-12 Total Reps x2 Sets
------------------------------------------
AMRAP 12min of:

200M Run
Double KB or DB Hang Power Clean*-6(70#-53#-M/44#-35#-W)
Double Kettlebell Squat*-Max Reps
-------------------------------------------
Unbroken movemnet from the Hang Power Cleans to the Squats. Bells can NOT touch the ground during the Cleans. 8 Burpee penalty if the bells touch the ground.

Schedule and Class Update:

This is our last week at our current location. We will be moving this weekend to our new location at 2818 Cordova RD, Seguin, TX.

Here is the schedule for this week and Memorial Day:

Thursday Normal Classes:
Friday 5;30am Only: Closed the rest of the day for moving. Moving starts at 8am.
Saturday: No Classes: Moving from 8am to 3pm
Sunday-Closed
Monday(Memorial Day)- 9am, 5pm and 6pm(No 5:30am Class)

One change to our current schedule starting next week:
I'm cancelling the Kettlebell Class. The Gym will Open up from 4pm-5pm: Monday-Friday Open Gym style. You can come in and work on skills, lifts, mobility or make up for a missed WOD.

WOD

Bench Press: 75%x3 Sets/65%x2 Sets(Sub Max Each Set)
L-Sit Pull Ups-8-15reps
Evil Wheel-12-20reps

x5 Rounds:
-------------------------------------------------------------------
Dips-10-Sub Max
2 DB Bent Rows-12 to Sub Max
Curls-12 to Max Reps

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

Schedule Update:

This is our last week at our current location. We will be moving this weekend to our new location at 2818 Cordova RD, Seguin, TX.

Here is the schedule for this week and Memorial Day:

Wednesday-Normal Classes:
Thursday Normal Classes:
Friday 5;30am Only: Closed the rest of the day for moving.
Saturday: No Classes: Moving from 8am to 3pm
Sunday-Closed
Monday(Memorial Day)- 9am, 5pm and 6pm(No 5:30am Class)

One change to our current schedule starting next week:
I'm cancelling the Kettlebell Class. The Gym will Open up from 4pm-5pm: Monday-Friday Open Gym style. You can come in and work on skills, lifts, mobility or make up for a missed WOD.

WOD

Snatch Pull + Snatch

EMOM: 10min: Start at 75% of SN 1RM
---------------------------------------------------
AMRAP 12min of:

Thruster-5(115#-95#-M/85#-65#-W)
OH Lunges-10
Double Unders-30
----------------------------------------------------

Schedule Update:

This is our last week at our current location. We will be moving this weekend to our new location at 2818 Cordova RD, Seguin, TX.

Here is the schedule for this week and Memorial Day:

Wednesday-Normal Classes:
Thursday Normal Classes:
Friday 5;30am Only: Closed the rest of the day for moving.
Saturday: No Classes: Moving from 8am to 3pm
Sunday-Closed
Monday(Memorial Day)- 9am, 5pm and 6pm(No 5:30am Class)

One change to our current schedule starting next week:
I'm cancelling the Kettlebell Class. The Gym will Open up from 4pm-5pm: Monday-Friday Open Gym style. You can come in and work on skills, lifts, mobility or make up for a missed WOD.

WOD

EMOM 24min;

1st: 200M Run
2nd: Power Clean-3 @85%
3rd: Wall Ball-15 (*Unbroken)
---------------------------------------
*5 Burpee penalty

WOD

Thrusters-50(105#-M/75#-W)
T2B-50
Hang Clean-50
Lateral Burpees-50

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

Tag a badass fit girl 🏋🏽

A video posted by Paul Castaneda (@kickasstaneda) on Apr 25, 2016 at 6:48pm PDT

WOD

SWOD

DB Shoulder Press-10-20resp
Sled Push-140ft @2xBW
Farmers Walk-100M

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

Wall Ball-100
Hand Release Push Up-30
Pull Up-20

Then;

3 Rounds of:

400M Run
Lateral Burpee-15
Power Clean-15(115#-M/85#-W)

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

Row: 800M
Thrusters-40(75#-M/55#-W)
MBS-30

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

WOD

Back Squat: 75%x6-8 Reps x2 Sets, 80%x4-6 Reps x3 Sets:
------------------------------------------------------------------------
Thrusters(95#-M/65#-W)
Burpee

10-9-8-7-6-5-4-3-2-1 Reps of Each:

10min Time Cap, Then at the 10min Mark:

Wall Ball-Max Reps for 2min:
------------------------------------------------------------------------

WOD

Bench Press: 80%x3 Sets/70%x2 Sets: Sub Max All Sets
1 Arm DB Row-15-20reps Each Arm @AHAP
Chin Ups(Weighted)-8-15 Reps

x5 Rounds:
----------------------------------------------------------------------
Weighted Push Up-12 to Max Reps
Wide Grip Pull Ups-10 to Sub Max
Curls-12 to Max Reps(Volume)

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

WOD

Hollow Rock Hold-1min
30sec Rest
Plank Hold-90sec
30sec Rest

x3 Rounds:
-----------------------------------------------
Deadlift-5(315#-225#=M/205#-155#-W)
Hand Release Push Up-20
Double Under-30

AMRAP-15min:
-----------------------------------------------

WOD

Every 2 Minutes for 20min:

Back Squats-10(155#-135#-M/105#-95#-W) No Racks Allowed
Bar Facing Burpees-12
----------------------------------------------------------------------------

WOD

Wall Ball-100(10ft/9ft)
Hand Release Push Up-30
Pull Up-20

Then;

3 Rounds of:

400M Run
Lateral Burpees-15
Power Clean-15(115#-M/80#-W)

For Time: (25min Time Cap)
-----------------------------------------------

WOD

SWOD

Stone 2 Shoulder-4 @AHAP
Farmers Walk-140ft(70/70)-No Set Down @ Bodyweight or more
Keg Carry-140ft(70/70) @AHAP

x4-5 rounds:
---------------------------------------------------------------------------------
Conditioning:

Push Press(135#-M/95#-W)
Pull Up

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

Front Squat
T2B

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

Snatch
Muscle Up

5-4-3-2-1 Reps of Each:

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

Row: 3000M
Run 1mile
Double Unders-100

For Time:
--------------------------------------------------------------------------------
5:30am: WOD

Buy in each round with 400M, Then;

Pull Up
Swing(A)-70#-M.53#-W
Thruster(95#-M/65#-W)

21-18-15-9 Reps if Each For Time:
-------------------------------------------------------------------------------

22 Front Squat Challenge

WOD

Leg Day:

Front Squat-10-15reps Starting at 65% Add weight each round.

x5 Sets: Try to hit the same number of reps each round, even with the heavier weight.
-----------------------------------------------------------------------------
DB/KB Bulgarian Split Squats-15L/15R (50#-40#-M/35#-25#-W)

x3 Sets
-----------------------------------------------------------------------------
Hindu Squats: 200 AFAP
-----------------------------------------------------------------------------

It's ahh...it's going ok.

A photo posted by Paul Castaneda (@kickasstaneda) on May 11, 2016 at 10:18am PDT

WOD

Bench Press-Sub Max Start at 65% add Weight Every Other Set
DB Renegade Rows-20(10L/10R-Alt Unbroken)
Hanging Leg Raise-8-12reps

x8 Rounds:
------------------------------------------------------------------------------

Bench Press, Renegade Rows and Hanging Leg Raises with a Heavy play list of Pantera, Slayer and Slipknot!! It's how we do it on Wednesday's at CrossFit Seguin! #gainz #crossfitseguin #originalgangstas #warriorwednesday #trainhard #warriorlifestyle #fuckaverage #fitlife #heavymetal #livelifetothefullest

A video posted by Jesus Gaitan (@jesus.gaitan.35) on May 11, 2016 at 6:40am PDT

WOD

EMOM 8min:

3 Position Power Clean: Start at 75%-80% of PC 1RM
-------------------------------------------------------------------
EMOM 14min (E/O)

200M Run-Even Minute
Barbell Cluster-4(185#-155#-M/125#-105#-W)-Odd Minute
-------------------------------------------------------------------

Right, @karaleigh_33? 😂

A video posted by Paul Castaneda (@kickasstaneda) on May 3, 2016 at 7:41am PDT

WOD

Buy in: 1000M Run, Then;

Swings(A) 70#-53#-M/44#-35#-W)
Lateral Burpees
Double Unders

42-30-15 Reps of Each, Then;

Cash Out: 1000M Run

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

Another bad ass training day in the books!! All kinds of GAINZ were made today at CrossFit Seguin! #crossfitseguin #originalgangstas #fridayopengym #sled #kettlebells #dumbellcomplex #strongman #strongchicks #CrossFit #bodybuilding #trainhard #fitlife

A video posted by Jesus Gaitan (@jesus.gaitan.35) on May 6, 2016 at 6:08pm PDT

WOD

SWOD:

1 Arm Dumbbell Complex:

Snatch+ Thrusters+ Racked Lunge: 5, 4, 3 Reps of Each, Each Arm
Sled Push-140ft @2xBW

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

800M Run
Swings(A)-30(53#-M/35#-W)
Double Under-60

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

Row 800M
Double Kettlebell Step Up-20(Total) 2x44#-M/2x25#-W)
Hand Release Push Up-30

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

WOD

Back Squat: 20min to Find a 5RM
------------------------------------------
Barbell Compex: 95#-M/65#-W

Deadlift
Hang Power Clean
Thruster
Back Racked Lunges

20-16-10 Reps of Each: 14min Time Cap
--------------------------------------------------

WOD

Dumbbell Bench Press-6-12 Reps
Weighted Pull Up-8 to Sub Max Reps
Dips(Weighted)-12 to Sub Max Reps
Farmers Walk-90ft over/90ft /Back 50ft /Over 50ft Back-Unbroken

x5 Rounds:
----------------------------------------------------------------------------------
BOSU Oblique Crunch-20L/20R
Evil Wheel-12-20reps

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

#warriorlifestyle #livelifeaggressively #motivation #liveyourpassion #getmotivated #dontfeedyourfears #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on May 4, 2016 at 4:09am PDT

WOD

Weighted Plank-1min
30sec Rest
Ab Crushers-30sec
30sec Rest

x3 Rounds:
----------------------------------------------------------
OHS-45sec Max Reps(115#-95#-M/75#-65#-W)
15sec Rest
Lateral Burpees-45sec Max Reps

x7 Rounds: 75sec Rest Between Rounds:
-----------------------------------------------------------

#trainhard #traineveryday #trainanywhere #fitlife #getmotivated #CrossFit #strongman #bodybuilding #bodyweighttraining #crossfitseguin #originalgangstas #norestforthewicked #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on May 1, 2016 at 5:49am PDT

WOD

Double Under-70
Wall Ball-50
Power Clean-30(135#-M/95#-W)
Double Under-60
Wall Ball-40
Power Clean-20(155#-M/105#-W)
Double Under-50
Wall Ball-30
Power Clean-10(165#-M/115#-W)

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

"Iron" Will and Corina taking on the Friday Strongman challenge at CrossFit Seguin! #crossfitseguin #originalgangstas #strongman #strongwoman #trainhard #fitlife #fridayswod

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 29, 2016 at 6:49pm PDT