WOD

5 Rounds of:

Swings(A)-15(70#-M/44#-W)
Wall Ball-15

Then;

2 Rounds of:

800M Run
Squats-60
Pull Ups-20
Power Clean-15

For Time: (45min Time Cap)
-------------------------------------

WOD

Stone Loading-4@AHAP
Farmers Walk-100ft(50/50)

x5 Rounds:
----------------------------------
400M Run
Burpee Box Jump-20
Front Rack Lunge-16(115#-M/75#-W)

x4 Rounds:
-----------------------------------
600M Row
Burpee over ERG-15
OH Lunge-30(95#-M/65#-W)

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

WOD

Front Squat: Find a 1RM

15min:
--------------------------------
Hang Squat Clean-1min Max Reps(115#-M/75#-W)
Double Unders-1min Max Reps
Wall Ball-1min Max Reps
1min Rest

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

WOD

DB Seated Mil Press-10-20 Reps
Ring Rows-15 to Max Reps
Weighted Push Ups-12 to Max Reps(45#-35#-M/35#-25#-W)

x5 Rounds:
--------------------------------------------------------------------
Close Grip Pull Ups-8-12 Reps
Hanging Leg Raise-10
BOSU Oblique-20L/20R

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

WOD

T2B-12
Bar Facing Burpee-8
Clean & Jerk-4(205#-185#-M/135#-125#-W)

AMRAP-12min:

-2min Rest-

HSPU-2min Max Reps

-2min Rest-

1000M Timed Run
--------------------------------------------------------

WOD

Double Unders-50
Hang Power Clean-5(@ Bodyweight or: 165#-155#-M/115#-105#-W)
Thruster-5
Back Rack Lunges-10(5/5-Alt)
Pull Ups-12

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

Another bad ass Saturday Class! Sandbag Hill Run, Front Squat-15(135/95), Sandbag Hill Run, Power Cleans-15 x4R. #crossfitseguin #brutalwod #texasheat #saturdaycrew #projectaftermath #hillsprints #sandbags #fitlife #liveyourpassion #fuckaverage #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jul 23, 2016 at 9:28am PDT

WOD

Sandbag Hill Run
Front Squat-15(135#-M/95#-W)
Sandbag Hill Run
Power Clean-15

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

WOD

Stone 2 Shoulder-4
Farmers Walk-140ft(70/70) @BW or More Each
Double Kettlebell OH Carry-140ft(70/70) @ AHAP

x4 Rounds:
----------------------------------------------------------------
200M Run
Pull Ups-20
200M Run
Push Ups-20
200M Run
Sit Ups-20
200M Run
Squats-20

x3-4 Rounds AFAP:
-----------------------------------------------------------------
Calories
Wall Ball
Swings(A)-53#-M/35#-W)
Pull Ups(or Push Ups)

40-30-20-10 Reps of Each:
-----------------------------------------------------------------

#henryrollins #motivation #trainaggressive #crossfitseguin #echosierraathletics #fitlife #liveyourpassion #traineveryday #sharpenyourmind

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jul 19, 2016 at 2:19am PDT

WOD

Back Squat: 75%x6-12 Reps x4 Sets, Drop Set: 50%x Sub Max Reps
------------------------------------------------------------------------------------
AMRAP: 14min:

Double Kettlebell Squat-Max Reps(70#-M/44#-W)
Burpee-6
Sit Out-12
-------------------------------------------------------------------------------------

Sit Out Demo:

WOD

Bench Press: 65%x3 Sets(Sub Max), 70%x2 Sets(Sub Max)
Dumbbell Alternating Hammer Curls-16-24 Reps Total

x5 Rounds:
----------------------------------------------------------------------
Weighted Pull Ups-8-15 Reps
Weighted Dips-10 to Sub max
BOSU Obliques-20L/20R

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

WOD

1000M Run
Box Jumps-30
Thrusters-25(95#-M/65#-W)
Pull Ups-20
Lateral Burpees-15
Front Squats-10
Lateral Burpees-15
Pull Ups-20
Thrusters-25
Box Jumps-30
1000M Run

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

WOD

EMOM 20min: E/O

Clean + Hang Clean + Jerk: Start at 75%-Even
Bar Facing Burpees-10-Odd
-------------------------------------------------------

Killer WOD today! Double "Karen" with 800M Run in between! Max 3 CrossFit Coaches Crissy and Jessica got to hit this brutal WOD with us! Thanks for WODing with us! #crossfitseguin #wallballssuck #texasheat #karen #CrossFit #fitlife #liveyourpassion #crossfitcoaches

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jul 14, 2016 at 5:49pm PDT

WOD

EMOM 12min: E/O

Pistols-6 & 12ft Handstand Walk-Even
Hang Snatch-2 +OHS-1 (85%)-Odd
--------------------------------------------
400M Run w/Med Ball
Burpee Box Jump-12
Max Rep Thrusters(95#-M/65#-W)

AMRAP: 16min:
----------------------------------------------

WOD

SWOD:

Sled Push-140ft(70/70)-AHAP
Hammer Strikes-30(15/15) Max Effort

x4 Rounds:
----------------------------------------
Double Unders-50
Hang Squat Clean-15(115#-M/75#-W)
Burpee to Plate-15

x5 Rounds:
-----------------------------------------
100Cal
Swings(A)-75(70#-M/53#-W)
Target Burpee-50
Pull Ups-25

AFAP:
-------------------------------------------

WOD

"Karen"
Wall Ball-150
800M Run
"Karen"
Wall Ball-150

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

I'm fat. - #CrossFit #squatgains #weightlifting #eastvale #inlandempire #progress #privatetraining #personaltraining #eastvale #inlandempire #riverside #ontario #norco #lifting #fitness #crossfitgames #crossfitgains #gym #fitness #crossfitmeme #lifting #lift #fitness #gains #crossfitgames #crossfitopen #romwod

A video posted by Paul Castaneda (@kickasstaneda) on Jul 13, 2016 at 11:14am PDT

WOD

DB Bench Press-6-12 Reps
Ring Rows-15 to Sub Max Reps

x5 Rounds:
----------------------------------------
Barbell Military Press-6-12 Reps
GHD Sit Up
Weighted Plank Hold-90sec

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

WOD

Thrusters-10(155#-135#-M/105-95#-W)
T2B Max Reps in Remaining Time:

2min on/1min Rest x8 Rounds:
--------------------------------------------------

Shout out to the CrossFit Seguin Coaches! They are the ones that make it all happen! #crossfitseguin #originalgangstas #coachlikeaboss #bootcampdivas #projectaftermath #brocksbootcamp #mytime #crossfitcommunity #liveyourpassion

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jul 9, 2016 at 10:38am PDT

WOD

Clean & Jerk(165#-155#-M/115#-105#-W)
Front Squat  10-8-6-4-2 Reps of Each
Pull Up
400M Run after Each Round

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

CrossFit Seguin Grand Opening!! New home, same Bad Ass Training! #crossfitseguin #bootcampdivas #projectaftermath #brocksbootcamp #mytime #echosierraathletics #originalgangstas #strongman #bodybuilding #CrossFit #gainz #fitfamily #trainaggressive #liveyourpassion

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jul 9, 2016 at 9:13am PDT

Grand Opening WOD

Partner WOD:

EMOM: 20min:

Air Squats-10
Hand Release Push Ups-10
Burpees-Max Reps in the remaining time
----------------------------------------------------
Score is total Burpees completed: Partners alternate tasks.

WOD

Sled Push-140ft @2xBW
2KB Racked Step Up-16(8/8)
Weighted Push Up-12 to Max Reps

x4 Rounds:
---------------------------------------------
Double Unders-150
Lateral Burpee-90
Thrusters-60(95#-M/65#-W)
Pull Ups-30

For Time:
---------------------------------------------
1000M Row

Then;

2DB Thruster(45#-M/25#-W)
Burpee           >42-30-15 Reps of Each
Double Under

Then;

1000M Row
----------------------------------------------
Open Gym Times: 8:30-11am and 4pm-7pm

WOD

Back Squat: 80%x4-6 Reps x2 Sets, 85%x2-4 Reps x2 Sets
-----------------------------------------------------------------------
Wall Ball-21
OHS-15(95#-M/65#-W)
Burpee-9

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

WOD

Bench Press-70%x3 Sets at Sub Max/75%x2 Sets at Sub Max
2DB Renegade Rows-18(9/9-alt)

x5 Rounds:
--------------------------------------------------------------------------
2DB Military Press-10-20reps
2KB Farmers Walk-100M @AHAP

x5 Rounds
-------------------------------------------------------------------------

Grand Opening!

Our Grand Opening at our new location on Cordova road is this Saturday at 9am! Everyone is invited to come hang with us and see what CrossFit Seguin is all about. Meet our awesome coaches and learn more about the programs we offer at our facility. You can also join in on a few fun challenges and get a WOD in! We will have a Community WOD at 10am, anyone and everyone is welcome to join in. 

WOD

Snatch Deadlift+ Hang Snatch+ Snatch

EMOM 8min: Start at 75%

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

HSPU-12

T2B-10

Swing(A)-9)70#-M/53#-W)

AMRAP-15min:

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

WOD

"Hotshots 19"

Squats-30
Power Clean-19(135#-M/95#-W)
Strict Pull Ups-7
400M Run

x6 Rounds For Time: 45min Time Cap:
-------------------------------------------------

WOD

400M Run
Wall Ball-50,40,30,20,10 Reps
Deadlift-10(315#-225#-M/185#-155#-W)

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

WOD

Sled Push-140ft(70/70) @2xBW
1 Arm DB Snatch-5L/5R @1/2 BW
Tire Flip-8 @3xBW

x4 Rounds: Each Round AFAP. 3-5min Rest Between Rounds:
---------------------------------------------------------------------------
Bar Facing Burpees-60
Wall Ball-40
OHS-30(135#-115#-M/95#-75#-W)
Pull Up-20

AFAP:
---------------------------------------------------------------------------
600M Row or Run
2KB Step Ups-20(10L/10R-Alt) 44#-M/25#-W)
Burpee-20

x4 Rounds:

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