WOD

Option 1A:

Bench Press 60%x Sub Max Reps
2DB Bent Row*-8
2DB Alternating Bent Row*-16(8/8)
2DB Bent Row*-Max Reps
Hanging Leg Raise-8-12 Reps

x5 Rounds: (*Unbroken DB Complex)
-----------------------------------------------
Option 1B:

Deadlift-40(135#-M/95#-W)
Assault Bike-30 Cal
T2B-20

x2 Rounds AFAP:
-----------------------------------------------
Option 2:

Assault Bike-40 Cal
Deadlift-25(225#-M/155#-W)
T2B-15

x2 Rounds:
-----------------------------------------------
Option 3:

Thruster(115#-95#-M/75#-65#-W)
Lateral Burpee
Hang Squat Clean
Push Up
Front Squat
Swing(A)(70#-M/53#-44#-W)

18-15-12-15-18 Reps of Each:
----------------------------------------------

WOD

3 Rounds of "Cindy"
Power Snatch-5(115#-M/75#-W)
Overhead Lunge-10(5/5 Alt)

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

WOD

Every 2min For 12min:

Double Under-45
Hand Release Push Up-15
Wall Ball -Max Reps

-2min Rest-

1 Mile Run
Target Burpees Max Reps

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

Thanksgiving WOD

Partner WOD:

Double Unders-100
Power Cleans-100(135#-M/95#-W)
Lateral Burpees-100
Box Jumps-100(24"/20")
Lateral Burpees-100
Power Cleans-100
Double Unders-100

For Time: 45min Time Cap: Split the Reps Anyhow. One Partner working at a time.
---------------------------------------------------------------------------------
Closed the rest of the Week. Normal Schedule Starting Monday.

WOD

Wall Ball-24
Deadlift-12(155#-M/105#-W)
Hang Power Clean-9
Front Squat-6

x5 Rounds:
--------------------------------------
"Wittman"

Swings(A)-15(53#-M/35#-W)
Power Clean-15(95#-M/65#-W)
Box Jump-15

x7 Rounds:
---------------------------------------
DB Bench Press-6-12 Reps
Wide Arm Pull Ups-8-12 Reps
Weighted Push Up-12-25 Reps(45#-M/25#-W)
GHD Sit Up-10-20 Reps

x5 Rounds:
---------------------------------------
Assault Bike-50 Cal
Wall Ball-25(Unbroken*)
Power Clean-15(135#-M/95#-W)

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

WOD + Schedule

0:00-8:00
Double Unders-75
Burpee 2 Plate-20

x2 Rounds Then;

Thrusters-Max Reps(75#-M/55#-W)

8:00-18:00
Double Unders-75
Burpee 2 Plate-25

x2 Rounds Then;

Thrusters-Max Reps(95#-M/65#-W)

18:00-30:00
Double Unders-75
Burpee 2 Plate-30

x2 Rounds Then;

Thrusters-Max Reps(115#-M/85#-W)
---------------------------------------------------
Tuesday-Wednesday-Normal Class Schedule
Thursday-9am Class Only
Friday-Saturday-Closed

WOD + Schedule

Back Squat: 70%x6-8 Reps (2 Sets), 80%x4-6 Reps (2 Sets), 55%x Max Reps (1 Sets)
---------------------------------------------------------------------------------------------------------
AMRAP 12min Of:

Squat Clean-4(185#-165#-M/125#-115#-W)
T2B-8
Double Under-24
--------------------------------------------------------
Thanksgiving Week Schedule:

Monday-Wednesday-Normal Class Schedule
Thursday-9am Class Only
Friday-Saturday-Closed
-------------------------------------------------------

Thanksgiving Week Schedule

Monday-Wednesday: Normal Class Schedule
Thursday: 9am Class Only
Friday-Saturday: Closed

WOD

Deadlift-7(315#-225#-M/185#-155#-W)
Lateral Burpee-21
Unbroken Wall Ball-28

x5 Rounds:
-----------------------------------------------------
Double Under-40
Deadlift-40(105#-M/75#-W)
Hang Power Clean-40
Push Press-40
Assault Bike -40 Cal
OH Lunges-40(20/20)
Wall Ball-40

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

WOD

Partner WOD:

WOD 1:

Assault Bike-Max Cal
* Partner 2: Barbell Front Rack Hold(115#-M/75#-W)

7min Round:

-2min Rest-

WOD 2:

Double Kettlebell Squat-Max Reps(2x70#-M/2x44#-W)
*Partner 2: Pull Up Bar Hang

7min Round:

-2min Rest-

WOD 3:

Double Unders-Max Reps
*Partner 2: Handstand Hold(Wall)

7min Round:
-----------------------------------------------------
Partners may switch at anytime. Score is total number of reps/cal from all 3 WODs.

WOD

Gainz + Met Con:

Bench Press-70%x4 Sets(Sub Max Reps), 60%x1 Set (Sub Max Reps)
Strict Pull Up-8-12 Reps
Alt DB Hammer Curls*-10-20(Medium Weight)
Alt DB Hammer Curls*-Max Reps(Light Weight)

x5 Rounds: (*No Rest Between)
-------------
Met Con:

Assault Bike-40 Cal
1 Arm DB/KB Thruster-30(15L/15R)70#-53#-M/44#-30#-W)

x2 Rounds:
-----------------------------------------------------------------------------
Conditioning

Double Under-50
Swings(A)-40(70#-53#-M/53#-44#-W)
Goblet Squat-30
Hand Release Push Up-20

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

WOD

Wall Ball-150

10min Time Cap

Then;

Power Clean(135#-M/95#-W)
Target Burpee
400M Run

21-15-9 Reps of Each For Time:
-------------------------------------------

WOD

"King Kong"(AMRAP)

18min AMRAP of:

Deadlift-1(455#-315#-M/225#-155#-W)
Muscle Up-2
Clean-3(205#-165#-M/145#-115#-W)
SHSPU-4
-----------------------------------------------------

Team BAMF and CrossFit Seguin Coaches at the Wurst Games 2016. Congrats and shout out to my Teammates, Team BAMF took 3rd Place at the Wurst Games! Big thanks to everyone cheering us on live and online!! We appreciate the support! #crossfitseguin #teamwork #teambamf #wurstgames2016 #brutalwods #trainhardfighteasy #crossfitfamily #liveyourpassion #crossfitseguincoaches #everydaystronger

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 12, 2016 at 2:25pm PST

WOD

Veterans Day Tribute

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

"Rahoi" 

12min AMRAP of:

12 Box Jumps

6 Thrusters(135#-115#-M/95#-75#-W)

6 Bar Facing Burpees

-3 Minute Rest_

400M Run, Then;

"Randy"

75 Power Snatches For Time: (75#-M/55#-W)

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

WOD

Open Gym: 8:30am-11am & 4pm-7pm
------------------------------------------------
Wall Ball
Hand Release Push Up
Front Rack Lunge(135#-M/95#-W)

40-30-20-10 Reps of Each:
-------------------------------------------------
400M Run
Swing(A)-21(70#-53#-M/44#-35#-W)
Pull Up-12
Hang Power Clean-9(155#-M/105#-W)

x3 Rounds:
-------------------------------------------------
Double Unders-50
Assault Bike Cal-30
Swings(A)-25(70-53#-M/44#-35#-W)

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

WOD

Every 5min For 5 Rounds:

Max Unbroken Back Squat (Bodyweight Men/80% BW Ladies)

(No more than 20sec rest between)

Max Unbroken Push Ups

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

*Score is Total Reps completed from both.

WOD

Gainz & Metcon:

DB Complex(Unbroken)
DB Bench Press-8
Alternating DB Bench-16(8/8)
DB Bench Press-Max Reps
GHD Sit Up-10-20 Reps
Deadlift-5-8 T&G @70%-80%

x4 Rounds: Then;

AFAP:

Assault Bike-50 Cal
Thrusters-30(75#-M/55#-W)
Lateral Burpees-20
--------------------------------------
Conditioning:

400M Run
Wall Ball-50-40-30-20
Deadllift-10(225#-M/155#-W)

WOD

Weighted Plank-1min(45#-M/35#-W)
20sec Rest
Ab Crusher-30sec(35#-M/25#-W)
30sec

x3 Rounds:
----------------------------------------------------
Big "Nate"

Muscle Up-4
HSPU-8
Swing(A)-16(70#-M/44#-W)

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

WOD

Every 30sec for 5min:

Power Snatch-1 + OHS-1
-------------------------------
18min AMRAP of:

Double Unders-30
Target Burpees-12
Deadlift-4*
Hang Power Clean-3*
Front Squat-2*
------------------------------------
* Unbroken Complex: 155#-M/105#-W

WOD

Every 30sec for 4min:

Power Clean -1 + Front Squat-1 Start at 60% of PC 1RM (Add During)
-----------------------------------------------------------------------
Every 2 min for 18min:

Back Squat-3 @70%-75% of BSQ 1RM
HSPU-6
Swings(A)-12(70#-M/44#-W)
------------------------------------------------------------------------

WOD

Friday Open Gym: 8:30am-11am and 4pm-7pm
-----------------------------------------------------------
200M Run
Swing(A)-50(70#-M/44#-W)
400M Run
Thruster-21(95#-M/65#-W)
800M Run
Thruster-21
400M Run
Swing(A)-50
200M Run

AFAP:
------------------------------------------------------------
3 Rounds of:

Assault Bike Cal-30
Overhead Plate Lunge-30(15/15-Alt) 45#/35#

600M Run, Then;

2 Rounds of:

Assault Bike Cal-30
Hand Release Push Up-30

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

WOD

Back Squat: 75%x6-8 Reps (3 Sets), 50%x Sub Max Reps(1 Set)
-------------------------------------------------------------------------------
EMOM 14min (E/O)

Front Racked Lunges-14(7/7-Alt) 115#-M/75#-W) Even Minute
Wall Ball-14(Unbroken)-Odd Minute
-------------------------------------------------------------------------------

WOD

Bench Press-75% x Sub Max Reps
1 Arm DB Rows-15L/15R @AHAP

x4 Rounds: Then;

Weighted Push Up-12-20 Reps (45#-M/35#-W)
GHD Sit Ups-10-20 Reps

x3 Rounds:
----------------------------------------------------------
Met Con:

Assault Bike Calories
Swings(R) 70#-53#-M/44#-35#-W
Goblet Squat

21-15-9 Reps of Each AFAP
---------------------------------------------------------

WOD

Cluster-10(135#-M/95#-W)
Burpee-40
Cluster-10
Burpee-30
Cluster-10
Burpee-20
Cluster-10
Burpee-10
Cluster-10

For Time:

(35min Time Cap)
---------------------------