WOD

Bench Press-65% x Sub max Reps
2DB Renegade Rows-16(8/8-Alt)@ AHAP
GHD Sit Up-10-20 Reps
2KB Racked Walk-100M (70#-53#-M/44#-35#-W)

x6 Rounds:
--------------------------------------------------------------

Road to Nationals Event:

Road to Nationals is a CrossFit competition fundraising event to support CrossFit Seguin Strongman Coach, Alvino Garcia. Alvino has earned his spot at the Strongman National Championship in Iowa. 

All proceeds from this event will assist Alvino in his quest for a Pro Card and an opportunity to compete at the Arnold Classic.

Sign up here>>>> ROAD TO NATIONALS

WOD

22min AMRAP of:

Option 1:

Pull Up-8
Push Up-12
Jumping Lunges-16(8/8-Alt)
-----------------------------------
Option 2:

Weighted Pull Up-5 AHAP
Weighted Push Up-10(45#-35#-M/25#-15#-W)
Weighed Pistol-12(6/6-Alt) AHAP
------------------------------------
Option 3:

Strict Pull Up-5
Decline Push Up-10
Pistol-12
------------------------------------
Option 4:

Mix it up. Create your own WOD from the above movements.

WOD

Hang Squat Clean-2 + Squat Clean-1 (Unbroken)

10min to Find a 1RM
------------------------------------------------------------
T2B-10
Thruster-15(95#-M/65#-W)
Double Under-30

AMRAP-10min:
-------------------------------------------------------------

WOD

Sandbag Hill Run
Tire Flip-10 @AHAP
Sandbag Hill Run
Stone 2 Shoulder-4@ Bodyweight(pr 10 Power Clean@135#-M/95#-W)

x4 Rounds:
-------------------------------------------------------
"Morrison"

Wall Ball
Box Jump
Swings(A)-53#-M/35#-W)

50-40-30-20-10 Reps of Each
--------------------------------------------------------
Bike Cal-20/or/Row Cal-30
Lateral Burpee-15

x3 Rounds: Then;

Bike Cal-20/Row Cal-30
Swings(A)-15(53#-M/35#-W)

x3 Rounds: Then;

Bike Cal-20/Row Cal-30
Power Clean-10(115#-M/85#-W)

x3 Rounds:

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

Sorry am class. Ya'll will forever be the Guinea pigs 😂

A photo posted by Paul Castaneda (@kickasstaneda) on Aug 24, 2016 at 6:19pm PDT

WOD

EMOM: 24min:

1st: Squat Clean-4(70%-75%)
2nd: Lateral Burpee-10
3rd: Double Under-50
--------------------------------------

WOD

DB Bench Press-6-12 Reps
Weighted Pull Up-6-12 Reps
Barbell Bent Row-8-15 Reps

x5 Rounds:
------------------------------------
GHD Get Up Sit Up-10-15 Reps(35#-25#-M/25#-15#-W)
BOSU Obliques-20L/20R

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

WOD

9min AMRAP of:

Hang Power Clean-9(95#-M/65#-W)
S.T.O.-9
Hand Release Push Up-9

-2min Rest, Then;

6min AMRAP of:

Hang Power Clean-6(115#-M/85#-W)
S.T.O.-6
Hand Release Push Up-6

-2min Rest, Then;

3min Max Reps: Clean and Jerk(135#-M/95#-W)

-1min Rest, Then;

2min Max Reps: Lateral Burpees

WOD

Double Unders-50
400M Run*
Bear Crawl-65M

AMRAP 22min:
--------------------------
*WOD subject to change depending on weather.

WOD

Stone Loading-4 @AHAP
Sled Sprint-Around the Bldg.(Empty)

x4 Rounds:
-----------------------------------------------
Bike(or Row) Cal
Barbell Cluster(105#-M/75#-W)

21-18-15-12-9 of Each: AFAP
-----------------------------------------------
Power Snatch-3
Burpee-6
Wall Ball-9

x15 Rounds:
-----------------------------------------------

#leadfromthefront #motivation #riseandgrind #zulufucks #crossfitseguin #echosierraathletics #fuckaverage #everydaystronger #onceasoldieralwaysasoldier

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 19, 2016 at 2:38am PDT

WOD

Back Squat: 1RM
------------------------
10min AMRAP of:

Double Unders-40
Front Rack Lunges-20(10/10-Alt)115#-95#-M/75#-55#-W)
Lateral Burpee-10
--------------------------------------------

WOD

Barbell Mil-Press(Rack)-8-12 Reps
Plate Halo-10CW/10CCW(45#-35#-M/35#-25#-W) Unbroken
(Weighted) Ring Push Ups-12 to Max Reps

x5 Rounds:
------------------------------------------------------
Ring Rows-20 to Max Reps
DB Alternating Hammer Curls-10-20 Reps Each

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

WOD

EMOM 24min:

1: Assault Bike Calories-Max Reps
2: DB/KB Thrusters-Max Reps
3: Double Unders-Max Reps
4: GHD Sit Up-Max Reps
-----------------------------------------------

WOD

Chest 2 Bar Pull Up-8
Buroee-16
T2B-8
Jumping Lunges-16(8/8-Alt)

AMRAP: 20min
--------------------------------------

WOD

Tire Flip-8-12 Reps @ AHAP
2KB Farmers Walk-100M(88#-70#-M/53#-44#-W)
Weighted Push Up-12 to Sub Max(45#-M/25#-W)

x4 Rounds:
------------------------------------------------------------
Deadlift(225#-M/155#-W)
Box Jump
HSPU

25-15-10 Reps of Each, Then;

400M Run, Then;

Wall Ball
Ring Dips

25-15-10 Reps of Each:
----------------------------------------------------------
60Cal
Wall Ball-50
Lateral Burpee-40
Power Clean-30(135#-M/95#-W)
Pull Up-20
HSPU-10

AFAP:
---------------------------------------------------------
,

WOD

Back Squat: 65%x8-10 Reps (2 Sets), 70%x6-8 Reps (2 Sets), 75%x4-6 Reps (1 Set)
------------------------------------------------------------------------------------------------------
12min AMRAP of:

Power Clean-4(185#-165#-M/125#-115#-W)
Front Squat-6
HSPU-8
T2B-12
----------------------------------------------------------

WOD

Barbell Floor Press: 60%x2 Sets/65%x2 Sets/50%x1 Set(Sub Max All Sets)
DB Hammer Curls-12-20 Total Reps
Dips-10 to Sub Max
Wide Arm Pull Ups-8-12reps

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

#warriorlifestyle #echosierraathletics #motivation #everydaystronger #crossfit #strongman #bodybuilding #fuckaverage #neverquit #traineveryday #liveyourpassion #veterans #leadfromthefront

A photo posted by Echo Sierra Athletics (@echosierra.athletics) on Aug 10, 2016 at 5:54am PDT

WOD

"Don't Drop The Ball"

1000M Run w/Med Ball (No Drops) (20#-M/14#-W)

Wall Ball-100 (No Drops)

1000M Run w/Med Ball (No Drops)

For Time: No Drops allowed during the entire workout:

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

*Penalty for Drops: Burpee-5, Push Ups-10 & Squats-15

WOD

Clean & Jerk:

15min To Find a 1RM
-----------------------------
"FRAN"

Thrusters(95#-M/65#-W)
Pull Ups

21-15-9 Reps of Each: 10min Time Cap
-----------------------------

WOD

EMOM 14min

Front Squats-5 @75%-80%-Even Minute*
Rest-Odd Minute**
-------------------------------------------------------------------------
Class Squats together as a unit on the coaches command. Bar can NOT be Racked until the minute is up(Hold in the front rack position). If the Bar is Racked or Dropped before the minute is up, **10 Burpee penalty for the entire class during the Rest minute.
-------------------------------------------------------------------------
400M Run
Swings-21
Pull Ups-15

x3 Rounds (17min Time Cap)

Cash out each Round with:

Clean and Jerk-10 @135#-M/95#-W)-1st Round
Clean and Jerk-8 @165#-M/115#-W)-2nd Round
Clean and Jerk-4 @185#-M/125#-W)-3rd Round

Spent the morning with these Strong Chics! Love them!! #bootcampdivas #crossfitseguin #theoriginal #unstoppable #bcdlifting #strongchics #flexibledietingwithd #wewearmuscles #upandoverthehill #traineveryday #trainforlife

A photo posted by dlsalinas70 (@dlsalinas70) on Aug 6, 2016 at 10:53am PDT

WOD

Stone Loading-4(T) @ Bodyweight or more
Farmers Walk-100ft @AHAP

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

800M Run
Lateral Burpees-20
Hang Power Clean-20(165#-155#-M/115#-105#-W)
Back Rack Lunge-20

x2 Rounds:
--------------------------------------------------------
Power Clean(185#-M/125#-W)
Front Squat
Ring Dip

21-15-9 Reps of Each
--------------------------------------------------------
500M Row
400M Run
2 KB Thrusters-15(53#-M/35#-W)

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

Decline Plyo Push Ups. Slayer blaring in the background! #trainaggressive #plyometricpushups #bodyweightgainz #crossfitseguin #echosierraathletics #fitlife #slayer #liveyourpassion

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 3, 2016 at 1:40pm PDT

WOD

Back Squat: 80%x4-6 Reps (4 Sets), 50% x Sub Max (1 Set)
--------------------------------------------------------------------------
Wall Ball-150
Double Unders-100

10min Time Cap:
--------------------------------------------------------------------------

Two kick a** Upper body, bodyweight exercises. Close Hand Push Ups and Staggered Plyo Push Ups. Give them a try! #echosierraathletics #bodyweighttraining #pushup #chestday #trainaggressive #calisthenics #liveyourpassion #trainanywhere #thepushupdrillsgt

A video posted by Echo Sierra Athletics (@echosierra.athletics) on Aug 4, 2016 at 8:37am PDT

WOD

Dumbbell Bench-6-12 Reps
GHD Sit Up-15-20 Reps
Farmers Walk-100M @ AHAP

x5 Rounds:
---------------------------------------
Plate Plyo Push Ups-10-16 Reps
Weighted Chin Ups-8-12 Reps

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

#fuckaverage #trainaggressive #crossfitseguin #echosierraathletics #gainz #liveyourpassion #traineveryday

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 3, 2016 at 5:33am PDT

WOD

Deadlift+ Hang Squat Clean + Front Squat(1+1+2) Start at 70%

EMOM: 10min:
------------------------------------------------------------------------------
Clean( @ 65%-75% of Final weight from above)
Muscle Up

1,2,3,4,5,6,7,8..Continue by 1's

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

WOD

Thrusters-21(95#-M/65#-W)
Double Under-50
200M Run
Thruster-18
Double Under-40
400M Run
Thruster-15
Double Under-30
600M Run
Thruster-9
Double Under-20
800M Run

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

Coach Diana on the Barbell and Bike. She's not letting anything stop her. 8 weeks ACL reconstruction recovery. #echosierraathletics #everydaystrong #unstoppable #liveyourpassion #beautyandstrength #leadfromthefront #strongwoman #assaultbike #barbell #aclrecovery

A photo posted by Echo Sierra Athletics (@echosierra.athletics) on Jul 30, 2016 at 6:40am PDT