WOD

"Nasty Girls" AMRAP-18min:

Squat-50
Muscle Up-7
Power Clean-10(135#-M/95#-W)
------------------------------------------

WOD

Friday Open Gym: 8:30am-11am and 4pm-7pm
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Stone 2 Shoulder-4(2/2-Alt) @Bodyweight or More
Sled Push-120ft(60/60) @2x Bodyweight

x5 Rounds:
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Lateral Burpee-8
Deadlift-10(135#-115#-M/85#-65#-W)
Front Squat-15
200M Run

x5 Rounds:
-------------------------------------------------------------
Assault Bike Cal-30
5 Rounds of "Cindy"
Assault Bike Cal-30
5 Rounds of "Cindy"
Assault Bike Cal-30
5 Rounds of "Cindy"

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

WOD

Front Squat: 85%x4-6 Reps(3 Sets), 90%x1-4 Reps(2 Sets)
------------------------------------------------------------------------
600M Run
Thrusters-30(75#-M/55#-W)
Target Burpees-15

x2 Rounds: For Time: 14min Time cap.
-------------------------------------------------------------------------

WOD

Double Kettlebell Alternating Press-10-20 Total
2 DB Renegade Rows-20(10/10-Alt)
Hanging Leg Raise-10-20 Reps
Evil Wheel-10-20 Reps

x4 Rounds:
------------------------------------------------------------
Assault Bike-30 Cal
Power Clean-10(135#-M/95#-W)

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

WOD

GHD Sit Ups: 10 x6 Sets AFAP
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AMRAP 18min of:

Muscle Ups-7
Power Snatch-7(115#-M/75#-W)
Box Jump Over-7
----------------------------------------

WOD

Thrusters-Max Reps(105#-M/75#-W)
EMOM: 5 Lateral Burpees

12min:

3 min Rest, Then;

10min AMRAP of:

200M Run
Double Under-30
-----------------------------------------------------

WOD

Open Gym: 4pm-7pm:
---------------------------
Plate Plyo Push Up-20
Wide Arm Pull Up-15 to Sub Max
2KB Step Up-20(10/10-Alt)44#-M/25#-W

x4 Rounds:
-----------------------------
Power Clean-3(135#-M/95#-W)
Push Up-6
Bodyweight Squat-9

x25 Rounds, Every 5 Rounds: 50 Double Unders:
---------------------------------
Assault Bike-20 Cal
Bear Crawl-96ft(48/48)
Burpee Broad Jump-96ft(48/48)

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

WOD

Front Squat: 3RM

15min:
----------------------------------------
1 Arm DB/KB Hang Power Snatch-5-Left
1 Arm DB/KB Cluster-5-Left
1 Arm DB/KB Racked Lunge-10(5/5-alt)-Left
Repeat on the Right, Both Unbroken** Then;
Burpee Pull Up-10

AMRAP-12min:
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Men: KB-70#-53# or DB 70#-50#
Ladies: KB 45#-30# or DB 40#-25#
**15 Hand Release Push Ups Penalty if the Bell touches the ground before completing the complex.

WOD

Dumbbell Bench Press-6-12 Reps

Weighted Pull Up-8-12 Reps

Farmers Walk-100M(88#-70#-M/70#-53#-W)

x5 Rounds:

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

Assault Bike-40 Cal

Wall Ball-30 Unbroken*

x3 Rounds:

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

*8 Burpee Penalty if the Ball touches the ground. Holding to rest is allowed.

WOD

Clean and Jerk-1RM

12min:
-----------------------------
14min AMRAP of:

HSPU-8
Box Jump Over-12(24/20)
Swings(A)-16(70#-M/53#-W)
-------------------------------------

Check out CrossFit Seguin's Strongman Coach and Nationals Competitor, Alvino Garcia. He was featured on a segment on KSAT 12 News! Here's the link >>> http://www.ksat.com/news/seguin-man-hopes-to-capture-national-strongman-title

WOD

20min AMRAP of:

*Hang Power Clean-5(115#-M/75#-W)
*Thruster-7
*Front Rack Lunges-10
Double Unders-15-20-25-30-35-40-45..By 5's Each Round:
-----------------------------------------------------------------------
*Unbroken: 5 Lateral Burpee penalty if the Bar touches the ground.

WOD

Push Press(115#-M/85#-W)
Pull Up

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

Front Squat
T2B

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

Cluster  5-4-3-2-1
200M Run

AFAP:
--------------------------------------------------
Thruster
Burpee               25-20-15-10-5
Double Under    50-40-30-20-10

AFAP:
--------------------------------------------------
1000M Row
800M Run
60 Cal Assault Bike
40 Burpees
20 Pull Ups

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

WOD

Death By Back Squats:

Back Squat Ladder: 1 to 20 Reps or till failure. Bodyweight-Men/85% Bodyweight-Ladies
---------------------------------------------------------
Teams of 3-6. 40min Time Cap
----------------------------------------------------------

WOD

Bench Press: 65x SM(1 Set), 70%xSM (2 Sets), 75%xSM (2 Sets)
2 Dumbbell Bent Rows-10 to Max Reps

x5 Rounds:
--------------------------------------------------------------------------------
Assault Bike Cal  40-30-20
Burpee to Plate     20-30-40

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

WOD

Partner WOD:

1000M Run Partner Relay(1000M Each, 200M Intervals)

Then:

Clean & Jerk-60(135#/95#) Total Reps
Lateral Burpees-30(Total Reps)

Then;

1000M Run Partner Relay

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

WOD

AMRAP 10min Of:

Wall Ball-30
Double Under-60

3 min Rest, Then;

Thruster-Max Reps 45sec(105#-M/75#-W)
15sec Rest
K2E-Max Reps 45 Sec
15sec Rest

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

WOD

With a Running Clock:

                                                 0-10min

AMRAP 10min of:

Wall Ball-12
T2B-9
Power Clean-6(135#-M/95#-W)

  2 Min Rest Then;                   10:00-12:00

                                                 12:00-17:00

5min AMRAP of:

800M Run
Doubke Unders-Max Reps with Remaining Time:

2min Rest, Then;                     17:00-19:00

                                                 At the 19min Mark:

Cluster(135#-M/95#-W)
Burpee Box Jump

15-12-9 Reps of Each For Time For Time: 35min Time Cap:
----------------------------------------------------

WOD

Double Unders-80-60-40-40-20
Wall Ball           40-30-20-10
Swings(A)
Burpees              2-15-10-5

AFAP: (Swings @70#-M/44#-W)
--------------------------------------------------
Deadlift-8 T&G @70-75%
Weighted Pull Up-10-15 Reps @ AHAP
Evil Wheel-15-20 Reps

x5 Rounds:
-----------------------------------------------------
Assault Bike Cal
Wall Ball
Swings(A)70#/44#

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

Alvino teaching the KSAT 12 news crew how to load Stones. #strongman #crossfitseguin #atlasstones #strongmannationals

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Oct 7, 2016 at 7:46am PDT

WOD

Front Squat: 80%x4-6 Reps x2 Sets, 85%x2-4 Reps x2 Sets:
---------------------------------------------------------------------------
800M Run
Hang Squat Clean-25(115#-M/75#-W)
Lateral Burpee-20

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

WOD

DB Shoulder Press-8-15 Reps
1 Arm DB Row-15L/15R @AHAP or 1/2 BW
Dips-12 to Max Reps
Ring Rows-20 to Max Reps

x5 Rounds:
------------------------------------------------------------
Assault Bike-30 Cal
Swings(A)-30(53#-M/35#-W)

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

WOD

AMRAP 25min of:

2 Rounds of "Cindy"
400M Run
4 Rounds of "Cindy"
400M Run
6 Rounds of "Cindy"
400M Run
8 Rounds of "Cindy"
400M Run
10 Rounds of "Cindy"

Continue in this sequence for 25min.
--------------------------------------------
1 Round of "Cindy" = 5 Pull Ups, 10 Push Ups & 15 Squats

WOD

EMOM: 8min:

3 Position Clean @65%-70%
--------------------------------------
Floor/Mid/Power Position
--------------------------------------
EMOM 14min(E/O)

Swings(A)-10(70#/44#) and Double Under-30-Even Minute
Push Press-5(115#/85#) and Lateral Burpee-7-Odd Minute
---------------------------------------