WOD

Wall Ball-25
Burpee to Plate-25
Ab Crusher-25
Sled Sprint

x4 Rounds:
-----------------------------
Weighted Push Up-75(45#/35#)
Weighted Pull Up-50 @AHAP
Deadlift-25 @2xBW/1.5 BW

Not For Time:
--------------------------------
Assault Bike Cal
2KB Squat Clean(53#/35#)   21-15-9-15-21
Double Unders                      42-30-18-30-42

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

WOD

Power Clean-25(135#-M/95#-W)
Double Under-50
200M Run
Front Squat-25
Double Under-50
200M Run
Jerk-25
Double Under-50
200M Run
Back Squat-25
Double Under-50
200M Run

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

WOD

Bench Press-70%x6-10 Reps or Sub Max
Weighted Pull Up-8-12 Reps@AHAP
DB Alt-Hammer Curls-10-20 Total Reps

x5 Rounds:
---------------------------------------------------
Assault Bike-40 Cal
400M Run

x2 Rounds AFAP
----------------------------------------------------

WOD

Partner 800M Relay(800M Each, 200M Intervals) AFAP:
----------------------------------------------------------------------
20min AMRAP of:

Deadlift-5(225#-M/155#-W)
Box Jump Overs-7
HSW-18ft
-----------------------------------------------------------------------

WOD

Snatch + OHS 1+2 @65%-70% of SN 1RM

EMOM 10min:
-------------------------------------------------------
AMRAP 15min

Squat Clean-5(155#-M/105#-W)
Wall Ball-5-10-15-20-25-30-35-40..By 5's
--------------------------------------------------------

Road To Nationals-2016

WOD

400M Run
HSPU-55
Box Jump Over-55(24/20)
Wall Ball-55
Deadlift-55(225#-M/155#-W)
400M Run
--------------------------------------
Assault Bike: 20 Cal
Ground to Overhead-21(95#-M/65#-W)

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

Saturday Schedule:

Road To Nationals Event:

Registration: 8am-8:45am
WOD Demo: 8:45am-9am

WOD

Front Squat: 1RM w/ 3sec Pause
----------------------------------------
AMRAP 12min of:

Power Clean-10(95#-M/65#-W)
Front Rack Lunge-20(10/10-Alt)
Double Under-30
------------------------------------------

WOD

Bench Press: 65%x Sub Max Reps(2 Sets), 70%xSub Max Reps(3 Sets)
1 Arm DB/KB Row-15-20 Each Arm @ AHAP

x5 Rounds:
----------------------------------------------------------------------------------------
Assault Bike-30 Cal AFAP
V-Up-20

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

Saturday Schedule

Road to Nationals Event: at CrossFit Seguin 9/24/16

Registration: 8am-8:45am

Event Starts at: 9am

Register Here>>>https://www.eventbrite.com/e/road-to-nationals-tickets-27283326163?aff=eanddiscpick&ref=eanddiscpick

WOD

Buy in: 600M Run

Wall Ball
Swing(A)70#-M/44#-W
Burpee to Plate

42-30-15 Reps of Each, Then;

Cash out: 600M Run
-------------------------------------

WOD

Weighted Plank-1min
Rest-25sec
Ab Crusher-30sec
Rest-25sec

x3 Rounds:
-------------------------------
AMRAP 18min of:

*Unbroken Barbell Complex:

Hang Power Clean-5(115#-M.75#-W)
Front Squat-5
Thruster-5
C2B Pull Up-7
Double Under-30
--------------------------------
*5 Target Burpee penalty

Saturday Schedule:

Road to Nationals Event: at CrossFit Seguin 9/24/16

Registration: 8am-8:45am

Event Starts at: 9am

Register Here>>>>https://www.eventbrite.com/e/road-to-nationals-tickets-27283326163?aff=eanddiscpick&ref=eanddiscpick

WOD

400M Run
HSPU-55
Box Jump Over-55(24/20)
Wall Ball-55(20#/14#-10ft)
Deadlift-55(225#-M/155#-W)
400M Run

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

WOD

Sandbag Hill Run @AHAP
Axle Bar Deadlift-6-8 T&G @75%

x5 Rounds:
--------------------------------------------
Cluster-5(165#-M/115#-W)
Double Under-25
200M Run

x7 Rounds:
--------------------------------------------
Bike Calories
Push Press(115#-M/75#-W)
Front Rack Lunge
Target Burpee

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

Road to Nationals: Next Saturday

We're almost a week out for the Road to Nationals Event at CrossFit Seguin. Tickets still available. Sign up on the link below.

Road to Nationals>>> https://www.eventbrite.com/e/road-to-nationals-tickets-27283326163?aff=eanddiscpick&ref=eanddiscpick

WOD

Front Squat: Find a 3RM

15min:
--------------------------------
EMOM 14min(E/O)

200M Run-Even
Swing(A)70#-53#-M/44#-35#-W)-Odd
--------------------------------

WOD

DB Bench Press-6-12 Reps
Close Grip Pull Up-8-15 Reps
2KB Alternating Mil-Press-10-20 Total
Wide Arm Pull Ups-6 -12 Reps

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

WOD

25min AMRAP of:

400M Run
Box Jump-12
T2B-10
HSW-18ft or HSPU-8
-------------------------------

Road to Nationals Event: Sept 24th

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.

The Event:

There will be three divisions at this event:  RX, Scaled and Masters(40+) Men and Women.  All athletes are guaranteed two WODs. Top 3 in each division move on to the Finals. Registration is from 8:00 a.m. to 8:45 a.m.  Event begins at 9:00 a.m

Sign up Here>>> https://www.eventbrite.com/e/road-to-nationals-tickets-27283326163?aff=eanddiscpick&ref=eanddiscpick

WOD

AMRAP 9min of:

Wall Ball-10
Swings(A)-12(70#-53#-M/44#-35#-W)

Then;

AMRAP 6min of:

Power Clean-3(135#-M/95#-W)
Double Under-30

Then;

AMRAP 3min of:

Lateral Burpees-Max Reps
----------------------------------------
Finish:

GHD Back Extensions-12(Weighted-optional)
Close Hand Push Ups-12

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

WOD

Power Snatch-10(75#-M/55#-W)
Double Under-30

AMRAP-10min,

3min Rest, Then;

HSPU-5
Box Jump-7
Deadlift-9(135#-M/95#-W)

AMRAP-7min

2min Rest, Then;

Squat Clean and Jerk-Max Reps(155#-M/105#-W)

AMRAP-5min:
-------------------------------------------------------------------

WOD

Pull Up-10
Front Squat-10(165#-M/115#-W)
Lateral Burpee-10

x4 Rounds: Then;

Swings(A) 70#-M/53#-W: 21-15-9 Reps
400M Run Cash out Each Round
-----------------------------------------------------
Bike 20Cal
400M Run
Bear Complex-10(95#-M/65#-W)

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

WOD

Front Squat: 80%x 4-6 Reps (1 Set), 85%x 3-5 Reps (2 Sets)
--------------------------------------------------------------------------
AMRAP 14min of:

1 Arm DB/KB Power Snatch-10L/10R(70#-53#-M/40#-35#-W)
Burpee to Plate-15
Wall Ball-20

Kettlebell Swing Variations: 2 Hand Swing(Russian), 1 Arm Swing, 2 Hand Swing(American) and Alternating Swing. #echosierraathletics #kettlebellswings #hardstyle #crossfit #conditioning #gripstrength #liveyourpassion #rkc #kettlebelltraining #everydaystronger

A video posted by Echo Sierra Athletics (@echosierra.athletics) on Sep 8, 2016 at 5:14am PDT

WOD

Weighted Ring Push Up-10 to Max Reps(45#/25#)
Hanging Leg Raise-10-15 Reps
Deadlift-3-3-3-3----3RM (Start at 65% add each round)

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

Seven Years!!

Wow! Time flies when you're having fun. I just realized September marks the 7 year anniversary of the gym! Shout out to the coaches for making CrossFit Seguin the BEST place to train! Couldn't do it without you all! Big thanks to everyone who has supported us throughout the years! We're just getting started! #crossfitseguin #originalgangstas #bootcampdivas #brocksbeatdownbootcamp #projectaftermath #mytime #CrossFit #strongman #tkc #mycoachesrock #liveyourpassion #fuckaverage #moretocome #keepwatching

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 7, 2016 at 9:37am PDT

WOD

Double Under-30
C2B Pull Up-8
Squat Clean-4 @80%

AMRAP-12min

-2min Rest-

200M Run
SHSPU-Max Reps

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

9am Crew after a brutal Labor Day Team WOD at CrossFit Seguin! #crossfitseguin #bootcampdivas #projectaftermath #labordaywod #wodkillas #everydaystronger #teammates

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 5, 2016 at 9:21am PDT

Labor Day Schedule

Labor Day Schedule: Monday: 5:30am & 9am Classes Only.

WOD

Sled Push-140ft @2xBW
Keg Carry-140ft @BW
2KB OH Carry-140ft @AHAP

x4 Rounds:
----------------------------------------
Power Snatch-30(75#-M/55#-W)
Bar Facing Burpee-45
Thruster-60
Bar Facing Burpee-45
Power Snatch-30
-----------------------------------------
25Cal Bike/600M Row
DB Hang Squat Clean-15(60#-50#-M/40#-30#-W)
Hand Release Push Up-30

x4 Rounds:
-----------------------------------------
Wall Ball
Push Up

40-30-20-10 Reps of each Then;

200M Run; Then;

Thruster(95#-M/65#-W)
Lateral Burpee

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

WOD

Back Squat: 65%x 8-10 Reps (2 Sets), 75%x 6-8 Reps (2 Sets)
---------------------------------------------------------------------------
Double Under
Air Squat          50-40-30-20-10
Clean and Jerk   5-4-3-2-1 (Start at 65% of C&J 1RM. Ladder up each round.)

For Time: 15min Time Cap
----------------------------------------------------------------------------