WOD

Front Squat: 65%x12-15 Reps (3 Sets), 70%x8-12 Reps (2 Sets)
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Back Rack Lunges(From Rack) 12 to 18 Total Reps x3 Sets

Start at: 155#-135#-M/105#-95#-W. Add Each Round
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Hindu Squats 200 AFAP
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WOD

DB Bench Press-6-12 Reps
Wide Arm Pull Ups-8-12 Reps
Dips-12 to Sub Max

x5 Rounds:
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Supine Ring Rows(on Box)-15 to Max
BOSU Obliques-15-20 Each Side
GHD Sit Ups-15-20 Reps

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

WOD

Back Squat: 80%x4-6 Reps x4 Sets:
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"Helen"

400M Run
Swings(A)-21(53#-M/35#-W)
Pull Ups-12

x3 Rounds AFAP For Time:
------------------------------------------

WOD

Thrusters-15(95#-M/65#-W)
Double Unders-50

Every 2min for 18min Then;

2min Rest; Then;

2min Max Lateral Burpees
---------------------------------

WOD

Saturday's WOD "1775" US Army Birthday Workout

WOD

Stone 2 Shoulder-4 Total @ Bodyweight or More
Farmers Walk--->
Run Back to Start
Keg Carry---->
Farmers Walk---> to Start
Run Back
Keg Carry---> to Start

AFAP: 3-5 min Rest x4 Rounds:
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Burpee to Plate-10
T2B-20
2DB Hang Squat Clean-30(40#-35#-M/30#-25#-W)
Double Under-40

x3 Rounds AFAP:
-------------------------------------------------------------
Buy in: 150 Wall Ball
Then;

Power Clean(165#-135#-M/115#-95#-W)
HSPU or Ring Dip

21-15-9 Reps of Each: AFAP
--------------------------------------------------------------
Buy in 400M Row Each Round:

Wall Ball
Power Clean(95#-M/65#-W)

21-18-15-12-9-6 Reps of Each

AFAP:
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Movement Demo for today's WOD at CrossFit Seguin. #crossfitseguin #barbell #Deadlift #frontsquat #muscleup #burpees #fitlife #trainaggressive #texasheat #liveyourpassion #livelifetothefullest

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jun 23, 2016 at 8:33am PDT

WOD

600M Run
Dead Lift-50(135#-M/95#-W)
Lateral Burpee-40
Front Squat-30
Clean & Jerk-20
Muscle Up-10

For Time: 25min Time Cap:
------------------------------

#ultimatewarrior #warriorlifestyle #motivation #crossfitseguin #trainaggressive #fitlife #liveyourpassion #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jun 23, 2016 at 2:32am PDT

WOD

Weighted Push Up-12 to Sub Max Reps
Weighted Pull Up-8-12 Reps
2KB/DB Alt-Mil Press-10-20 Total Reps
1 Arm DB Row-15-20 Reps Each Arm

x5 Rounds:
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Hanging Leg Raise-10
Ab Crusher-15

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

WOD

Buy in: 1000M Run

Then;

SHSPU-5
Lateral Burpee-10
OH Lunge-12(6/6-Alt)(115#-M/75#-W)

AMRAP-25min:
-------------------------------------------------

WOD

Swings(A)-10(53#-M/35#-W)
Shuttle Sprint-5

x5 Rounds Each Person. One person working at a time.
-------------------------------------------------------------------
Clean & Jerk-3(135#-M/95#-W)
T2B-3
Clean & Jerk-6
T2B-6
Clean & Jerk-9
T2B-9
Clean & Jerk-12
T2B-12
Clean & Jerk-15
T2B-15

...Continue laddering by 3's

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

Grand Re-Opening: July 9th

Mark you calendars! Our Grand Re-Opening of CrossFit Seguin at our NEW location on Cordova  road is July 9th. Community workout, door prizes and a few challenges! See you there! 

WOD

Saturday:

1 Round of "Cindy"
Power Clean-4(225#-M/145#-W) or 75-80%
2 Rounds of "Cindy"
Power Clean-4
3 Rounds of "Cindy"
Power Clean-4
4 Rounds of "Cindy"
Power Clean-4
5 Rounds of "Cindy"
Power Clean-4
....Continue in this sequence

AMRAP-25min:
-------------------------------------------------------

WOD

Tire Flip-6-10reps @AHAP
Sled Drag @AHAP
Weighted Push Up-12-Sub Max

x4 Rounds:
------------------------------------------
1 Arm DB Hang Power Snatch-10L/10R(60#-50#-M/40#-25#-W)
Burpee to Plate-12
1 Arm DB Hang Cluster-10L/10R
T2B-12

x4 Rounds AFAP
-----------------------------------------
Power Clean(205#-165#-M/145#-115#-W)
SHSPU
Weighted Pull Up

15-12-9-6 Reps of Each:
-----------------------------------------
Bike-30cal or Row-40cal
Pull Up-20
Target Burpee-10

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

WOD

Back Squats: 3-5 Reps @ 85%

x5 Sets:
--------------------------------------
*Front Squat-8(115#-M/75#-W)
*Front Racked Lunges-10(5/5-Alt)
*Thrusters-Max Reps
Double Unders-40

AMRAP-12min: Score is total number of Thrusters
----------------------------------------------
* Unbroken Complex. If the Bar touches the ground during the Front Squats or Front Rack Lunges, you can NOT pick the bar up and finish the complex. You must complete 40 Double Unders and start another round.

WOD

Bench Press: Find a 1RM
-------------------------------
DB Floor Press-8-15 Reps
Close Grip Pull Ups-8-12 Reps
Evil Wheel-10-20 Reps
GHD Sit Ups-10-20 Reps

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

Congrats to Coach Alvino Garcia! He's earned his spot at the Strongman Nationals!

WOD

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

EMOM 10min: Start at 70% of SN.
---------------------------------------------
200M Run
Box Jump-6(30"-M/24"-W)
DB/KB Snatch-5,4,3 Reps Each Arm Unbroken

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

Coach Alvino Garcia is featured in today's paper. Give it a read! >>http://www.seguintoday.com/default.asp?pid=949096&tblog=46524 <<

WOD

20min AMRAP of:

Squat Clean-8(165#-M/115#-W)
Wall Ball-18(10ft)
Muscle Up-8
-------------------------------------------
Skill Work: Double Unders/HSW

Rusty and Lori getting their WOD on during Friday Open Gym!

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Come see what everyone is talking about! Try a FREE week of training at Seguin's original CrossFit gym! Contact us to schedule your free week of training:

 crossfitseguin@gmail.com or call 830-556-4180

WOD

Front Squat: 75%x 8-12reps

x5 Set (Add Weight Each Set)
-----------------------------------------
Double Unders-50
Jumping Lunges-40(20/20-Alt)
Swings(A)-30(70#-M/53#-W)

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

WOD

Bench Press-65%x2 Sets/75%x3 Sets(Sub Max Each Set)
Weighted Chin Ups-8-12 Reps

x5 Rounds:
-----------------------------------------------------------------------
2 DB Standing Mil-Press-Sub Max/2 DB Bent Row-Max Reps
Dips-12 to Sub Max
GHD Sit Ups-15-20 Reps

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

WOD

Power Clean-4(225#-185#-M/145#-125#-W)
HSPU-8

AMRAP-6min(1min Break) x4 Rounds:
-----------------------------------------------------

Kat, 145# Snatch PR!!

WOD

Buy in: 600M Run

Thrusters
T2B                   >21-18-15-12-9 Reps of Each(95#-M/65#-W)
Double Under  >50-40-30-20-10

Cash Out: 600M Run

For Tine: 30min Time Cap:
---------------------------------------------
**Reminder: New Location address:
2818 Cordova Rd., Seguin, TX

Congrats to Coach Alvino Garcia. He took 1st Place in his weight class at the Houston's Strongest Man Competition, this past weekend! He also earned his spot at Nationals!

WOD

SWOS

Sled Push-140ft @2xBW
Hammer Strikes(Max Effort)-30(15/15)
Stone Carry-50ft x2 @AHAP

x4-5 Rounds:
--------------------------------------------------
Conditioning:

Cluster-12
Ring Dips-12
T2B-12
Bar Facing Burpee-12

x4 Rounds For Time:
--------------------------------------------------
Rowing:

Row 300M
Burpee-8
DB/KB Hang Squat Clean: 10-9-8-7-6-5-4-3-2-1

AFAP
-----------------------------------------------------

WOD

Back Squats: 70%x6-8 Reps(2 Sets), 80%x4-6 Reps(3 Sets)
----------------------------------------------------------------------
Hang Power Clean-5(115#-M/85#-W)
Push Press-7
Front Rack Lunge-10
Burpee Box Jump-12

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

WOD

Dumbbell Bench Press-6-12 Reps
GHD Sit Up-10-15 Reps
Deadlift 5-8 Reps @75%-80%

x5 Rounds:
------------------------------------------
Double Kettlebell Alternating Kettlebell Mil-Press-10-20 Total
Leg Levers-20

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