New Years Schedule

Saturday: 9am Class
Sunday: Closed
Monday: Closed
Tuesday thru Saturday: Normal Schedule
----------------------------------------------------

WOD

3 Rounds of:

Decline or Ring Push Ups-20 (20" Box)
2DB Suitcase Walking Lunges-30(50#-M/35#-W)
------------------------------------------------------------
Partner WOD: 18 min AMRAP of:

Partner 1: Complete 2 Rounds of:

Back Squat-8(185#-M/135#-W)
Lateral Burpee-8

Partner 2: Assault Bike Cal Max Reps:
-----------------------------------------------

WOD

Partner WOD, Teams of two complete:

30min AMRAP of:

Bench Press-50(155#-M/105#-W or DBs 70#-50#/40#-35#)
Strict Pull Up-50
Ab Mat Sit Up-50
-----------------------------------------------------
Split reps anyhow with your partner.

WOD

Target Burpee-50
Power Snatch-15(135#-M/95#-W)
Bar Facing Burpee-50
Power Clean-15(185#-M/125#-W)
C2B Pull Up-50

For Time:
------------------------------------------
Skill: Dips 4 Sets of 5 Reps: Bands/ Bodyweight or weighted

WOD

Power Clean(75%) 10-8-6-4-2
SHSPU                 20-16-12-8-4

Then,

Front Squat(70%)    2-4-6-8-10 (From a Rack)
Bar Facing Burpee 4-8-12-16-20

Then, Cash Out with:

30 Unbroken Pull Ups(8 Cal Penalty for each drop)

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

WOD

Monday's WOD

3 Rounds of:

Wall Ball-90sec Max Reps(20#/14#)
30sec Rest
Kettlebell SDLHP-90sec Max Reps(50#/35#)
30sec Rest
Double Unders-90sec Max Reps
30sec Rest
Dumbbell Burpee-90sec Max Reps(2x50#/2x35#)
30sec Rest
Assault Bike-90sec Max Calories
90sec Rest
-----------------------------------------------------------

WOD

Back Squat: 3 Sets of 5 Reps @75%
--------------------------------------------
18min AMRAP of:

Front Squat-6 @65% of FSQ 1RM*
SHSPU-12
Back Squat-10
Ab Crusher-24(35#/25#)
Back Rack Lunge-6(3/3-Alt)
Rope Climb-3
---------------------------------------------
Use one Barbell @ 65% of Front Squat 1RM for
all Barbell Movements, from the Rack.

WOD

14min AMRAP of:

Wall Ball-21(30#-M/20#-W)
Ring Dips-15
Swing(A)-9(70#-M/53#-W)

 5min Rest, Then,

4 Rounds of:

Assault Bike Max Calories:
1min On/ 1min Off
-------------------------------------------

WOD

4min EMOM of:

Clean-2 @70%

4min EMOM of:

Clean-1 (Add During)

5min To Find a Clean 1RM
----------------------------------
15 min AMRAP of:

Deadlift-10(185#-M/125#-W)
Lateral Burpee-10
Squat Clean-8
C2B Pull Up-8
Cluster-8
Muscle Up-8
-------------------------------------

WOD

Barbell Step Ups-16(8/8 Alt) 115#-95#-M/75#-65#-W
GHD Weighted Back Extension-12 (40#-M/30#-W)

x4 Rounds NFT:
----------------------------------------------------------------
14min of:

Wall Ball(20#/14#)
Swing(A)(53#-M/35#-W)
KB SDLHP
Double Under

10, 15, 20, 25, 30, 35..By 5's
----------------------------------------------------------------

WOD

Push Press: 3-3-3-3 Start @70% Add Each Round
Strict Wide Arm Pull Up-12

x4 Rounds:
--------------------------------------
Power Clean: 8-6-4-2-1 (Weights Below)
Target Burpee-12
Sled Sprint(115#)

x5 Rounds: AFAP
-------------------------------------
R1: 155#/105#
R2: 165#/115#
R3: 185#/125#
R4: 205#/135#
R5: 215#/145#

WOD

Dumbbell Bench Press-6-10 Reps
1 Arm DB Rows-15L/15R @ AHAP(Straps allowed)
Barbell Back Rack Lunge-20

x5 Rounds: Then,

Dumbbell Seated Press-15-20Reps
Wide Arm Pull Up-15(Strict)

x3 Rounds:
------------------------------------------------------------------
Swings(A)-22(70#-M/44#-W)
1 KB Step Up-22(20" Box)
Assault Bike-22 Cal
HR Push Up-22
Wall Ball-22(30#-M/20#-W)

x3 Rounds For Time:
-----------------------------------------------------------------
Double Under-80
Thruster-40(75#-M/55#-W)
Swing-40(Unbroken/53#-M/35#-W)
Pull Up-20
Double Under-60
Thruster-30(95#-M/65#-W)
Swing(A)-30(Unbroken)
C2B Pull Up-30
Double Under-40
Thruster-20(115#-M/75#-W)
Swing-20(Unbroken)
Muscle Up-10

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

WOD

5 Rounds of:

Thruster-5(115#-M/75#-W)
Target Burpee-5

Then,  400M Run,

4 Rounds of:

Clean & Jerk-10(135#-M/95#-W)
T2B-10

Then, 400M Run,

2 Rounds of:

Front Rack Lunge-20(155#-M/105#-W)
HSPU-20

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

Monday- thru- Wednesday: Normal Schedule
Thursday: 8am Class Only
Friday: Open Gym: 8:30am-10am & 4pm-7pm
Saturday: Closed

WOD+ Schedule:

8min EMOM

Snatch-3 @65%-70%
-----------------------------
16min AMRAP of:

Rounds of "Cindy": 1,2,3,4,5,6,7..by 1's
Power Clean-3(Ladder weight every 2 Rounds)
-----------------------------------------------
Men:       165#-185#-205#-215#-225#
Women:  115#-125#-135#-145#-155#
------------------------------------------------
Schedule:

Monday- thru- Wednesday: Normal Schedule
Thursday: 8am Class Only
Friday: Open Gym: 4pm-7pm
Saturday: Closed

WOD

Bench Press-Max Reps @60%
V-Up-15 Unbroken
1 Arm DB Rows-15L/15R @AHAP
GHD Sit Up-15(4 Count Down/Fast Up)

x5 Rounds, Then,

Strict Wide Arm Pull Up-8-12 Reps
Ring Push Ups-10-20 Reps

x3 Rounds:
--------------------------------------------------
200M Run w/ Wall Ball* (20#/14#)
Wall Ball-20 Unbroken*   > Run and Wall Ball WB must be in play
Assault Bike-15 Cal
Hang Clean & Press-10(135#-M/95#-W)

x5 Rounds:
---------------------------------------------------
Tire Flip-8 @AHAP 500#-M/320#-W
Farmers Walk @AHAP 100ft
Sled Push 100ft @AHAP

x5 Rounds:
---------------------------------------------------
Wall Ball-50 Unbrioken*

Then,

21-15-9 Reps of:

Front Squat(From Ground)165#-M/15#-W
Burpee Pull Up
HR Push Up

Then,

Wall Ball-50 Unbroken*
--------------------------------------------------
* 10 Hand Release Push Up penalty if the Wall Ball touches the ground.
For WOD 1: Wall Ball must be heald during the Run AND during the Wall Ball Reps.

WOD

KING KONG 25min AMRAP:

Deadlift-1(455#-315#-M/225#-185#-W)
Muscle Up-2
Squat Clean-3(250#-205#-M/175#-135#-W)
SDHSPU-4 (4")
------------------------------------------------------
Use heaviest weight as possible or 75%-80% of 1RM

WOD

Every 2min For 14min:

Assault Bike-15 Cal
Power Clean-3 @80%
----------------------
6min Rest, Then,
----------------------
Every 2min For 14min:

200M Run
Burpee to Plate-10
Unbroken Wall Ball-Max Reps(20#/14#)
--------------------------------------

WOD

Front Squat: 5 Sets of 5 Reps @80%
--------------------------------------------
15min AMRAP of:

Double Under-30
2 Dumbbell Thruster-15(44#-40#-M/30#-25#-W)
2 Dumbbell Suitcase Lunges-30(Total)
HSPU-15
---------------------------------------------

WOD

Barbell Push Press-8-12 Reps
Strict Wide Arm Pull Ups-8-12 Reps
GHD Weighted Back Extensions-15(40#-M/20#-W)

x5 Rounds, Then,

2DB Standing Press-15-20 Reps
Barbell Bent Row-30-20-10 Reps(Light/Medium/Heavy)

x3 Rounds: NFT
-------------------------------------------------------------------
Wall Ball-40(20#/14#)
SDLHP-30(70#KB/53#KB)
Target Burpee-40
Push Press-30(95#-M/65#-W)
Assault Bike-40 Cal

x2 Rounds For Time:
-----------------------------------------
600M Row
Hang Power Clean-20(115#-M/85#-W)
Thruster-30
800M Run
Lateral Burpee-40
Wall Ball-60(20#/14#)
1000M Row

For Time:
----------------------------------------
Sandbag Get Up-6L/6R
Weighted Push Up-20(45#-M/35#-W)
Dumbbell Farmers Walk(200ft) @AHAP

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

WOD

Back Squat: 7-10 Reps @65%-70%
Dumbbell Bench: 15-20 Reps
Sled Push(140ft) @155#

x5 Rounds: 2-3min Rest Between Rounds, Not For Time:
---------------------------------------------------------------------

The Butchers are out and ready for the PM Classes! 😈🔥

A post shared by CrossfitSeguin (@crossfitseguin) on Nov 7, 2017 at 10:43am PST

WOD

8min EMOM of:

Power Clean+ Clean + Jerk @75%-80%
-------------------------------------------------

Bear Complex-8(135#-115#-M/85#-75#-W)
Double Under-50
Bear Complex-8
Hand Release Push Up-40
Bear Complex-8
C2B Pull Up-30
Bear Complex-8
Burpee Box Jump Over-20(24"/20")

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

WOD

Assault Bike-50cal
Wall Ball-50(Unbroken*)20#/14#
Assault Bike-40
Swing(A)-40(Unbroken*)53#-M/35#-W
Assault Bike-30
Pull Up-30(Unbroken*)

For Time: *5 Burpee Penalty
----------------------------------------------------
2 Rounds of "Big Nate"
200M Run
4 Rounds of "Big Nate"
400M Run
6 Rounds of "Big Nate"
600M Run

For Time:
--------------------------------------------------
Tire Flip-8 @AHAP
Farmers Walk(100ft(50/50) @AHAP
Weighted Push Ups-18

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

Muscle Up skills for the 5:30 Crew! . . #crossfitseguin #muscleups #morningcrew #skills #pullups #CrossFit #wodkillas #bodyweightworkout #bodybuilding #powerlifting #strongman

A post shared by CrossfitSeguin (@crossfitseguin) on Nov 3, 2017 at 4:22am PDT

WOD

Front Squat: Find a 1RM:
-------------------------------
15min AMRAP of:

Unbroken Barbell Complex*

Power Clean-3(155#-135#-M/105#-95#-W)
Thruster-6
Back Squat-9
T2B-12
200M Run
---------------------------------------
* 5 Lateral Burpee Penalty

WOD

Weightlifting Program Posted on the Board:
-----------------------------------------------------------
Dumbbell Bench Press-15-20 Reps
Barbell Bent Row-20

x5 Rounds: Then,

GHD Sit Up-15(4sec Count Down)
Weighted Push Up-15 to Sub Max(45#/35#)
2KB Suit Case Deadlift-20(88#-70#-M/70#-53#-W)

x4 Rounds:
----------------------------------------------------------------
4 Rounds of:

2min Max cal Assault Bike
Swing(A)-15(70#-M/53#-W)
Hand Release Push Up-18
1 Kettlebell Walking Lunge-20

For Time & Cals
---------------------------------------------------------------
5 Rounds of:

Sled Push-140ft(70/70)Start @165#-M/135#-W (Add Each Round)
Weighted Step Up-16(50#-M/35#-W)
Strict L-Sit Pull Up-8
1 Arm DB Clean & Press-6L/6R-AHAP
----------------------------------------------------------------
Double Under-50
Bear Complex
Target Burpee    >9-12-15 Reps of Each (115#-M/75#-W)

x3 Rounds of:

Rope Climb-3
Push Up-20

x2 Rounds For Time:
----------------------------------------------------------------

WOD

Partner WOD
-----------------
8min AMRAP of:

P1: Assault Bike-Max Cals
P2: Barbell Front Rack Hold(135#-M/95#-W)

-3min Rest-

8min AMRAP of:

P1: Double Kettlebell Squat-Max Reps(2x70#-M/2x44#-W)
P2: Pull Up Bar Hang

-3min Rest-

8min AMRAP of:

P1: Double Unders-Max Reps
P2: Handstand Hold(Wall)
--------------------------------------------------------------------
Score is total Calories and reps from all three AMRAPs.
Partners can switch at anytime.

WOD

12min EMOM (E/O)

Back Squat 5 @65% -Even Minute
SHSPU-10 -Odd Minute
----------------------------
5 min Rest, Then
---------------------------
12min AMRAP of:

C2B Pull Up-5
Front Rack Lunge-12(T)135#-M/95#-W
C2B Pull Up-5
Push Press-10
C2B Pull Up-5
Bar Facing Burpee-8
----------------------------

WOD

Assault Bike-30 Cal
Wall Ball-25(20#/14#)
Ab Crusher-15(35#/25#)
Pull Up-10

x4 Rounds For Time:
-----------------------------
Tire Flip-8(AHAP)
Sled Push(70ft/70ft)165#-M/135#-W)
1 Arm DB Clean and Press-5L/5R(AHAP)

x5 Rounds:
---------------------------------
3 Rounds of:

Lateral Burpee-15
Deadlift-12(115#/105#)
Hang Power Clean-9
Push Jerk-6

Then,

3 Rounds of:

T2B-12
H.R. Push Up-24

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

WOD

Leg Day Super Set:

Back Squat 4 Sets of 4 Reps @75%
Bulgarian Split Squat-7L/7R (2x70#-M/2x50#-W) x4 Sets
-----------------------------------------------------------------------
WOD:

16min EMOM:

Minute 1: 200M Run/Sprint
Minute 2: Squat Clean-4(165#-155#-M/115#-105#-W)
Minute 3:Target Burpee-Max Reps
Minute 4: Rest
----------------------------------------------------------------------

#crossfitseguin #legday #atgsquats #dropitlow #gainzz #bootcampdivas #projectaftermath #mytime #CrossFit #strongchicks #wodkillas

A post shared by CrossfitSeguin (@crossfitseguin) on Oct 26, 2017 at 4:13am PDT

WOD

Strength:

3 Rounds of:

Dumbbell Bench Press 6-8 Reps @AHAP
Strict L-Sit/C2B/or Pull Up-8-12 Reps
-----------------------------------------------------
3 Rounds of:

Double Under-50
Swing(A)-25(70#-M/44#-W)
Hang Power Clean-5(165#-M/115#-W)

Then,

4 Rounds of:

Wall Ball-12(30#-M/20#-W)
SHSPU-10
Deadlift-8(225#-M/175#-W)

For Time: 30min Cap:
------------------------------------------------------

WOD

4 min EMOM of:

Clean + Front Squat 1+1 Start @70% Add During

5 min EMOM of:

Clean-1 Add During
-----------------------
5 min  Rest, Then,
-----------------------
12min AMRAP of:

200M Run
T2B-12
Thruster-5-10-15-20-25..by 5's(115#-M/75#-W)

2 min Rest, Then,

2 Min Max Rep Back Rack Lunges (115#-M/75#-W)
-----------------------------------------------------------------

WOD

Back Squat: 6 Sets of 3 Reps @80%
---------------------------------------------

14min AMRAP of:

Buy in: 400M Run

Then,

Front Squat-12(135#-M/95#-W)
Double Under-20
Front Rack Lunges-12(6/6-Alt)
Push Up-20
----------------------------------------------

WOD

8min EMOM (E/O)

Power Snatch-45sec Max Reps(115#-M/75#-W)-Even Min
Ab Crusher-15(35#/25#)-Odd Min

3min Rest, Then,

15min EMOM of:

Minute 1: 2KB Racked Step Ups-12(6/6-Alt)53#-M/35#-W)
Minute 2: Lateral Burpee-12
Minute 3: C2B Pull Ups-12-M/8-W
-------------------------------------------------------------------------

WOD

200M Run
OHS-20(95#-M/65#-W)
HSPU-20
400M Run
Hang Power Clean-25(135#-M/95#-W)
Wall Ball-50: Unbroken(20#/14#-10ft)
800M Run
Back Squat-30 (No Rack)155#-M/105#-W)
Double Under-60
1,000M Run

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

Another great week of training starts tomorrow at CrossFit Seguin: CrossFit: 5:30am, 9am, 5pm & 6pm. BootCamp Divas: 5:30am, 6:45am & 6pm. Project Aftermath: 6:30am & 7pm. . . #crossfitseguin #bootcampdivas #projectaftermath #mytime #originalgangsters #wodkillas #seguin

A post shared by CrossfitSeguin (@crossfitseguin) on Oct 8, 2017 at 2:00pm PDT

WOD

Back Squat: 5 Sets of 7 Reps @70%
--------------------------------------------
15-12-9 Reps of:

Power Clean*
Thrusters*
C2B Pull Ups
---------------------------------------------
*
R1: 135#-M/95#-W
R2: 155#-M/105#-W
R3: 165#-M/115#-W

WOD

Wednesday Open Gym WODs:
----------------------------------------
Bench Press-4-6reps @75%
Kettlebell SDLHP(88#/70#)-15

x5 Rounds. Then,

2DB Seated or Standing Press-15
Wide Arm Pull Ups(Strict)-6-12 Reps
Close Hand Push Ups-12-20 Reps

x4 Rounds: NFT
---------------------------------------------
Swing(A)-30(53#-M/35#-W)
Assault Bike-25cal
Clean & Jerk-10(165#-M/115#-W)

x4 Rounds: For Time:
---------------------------------------------
4 Rounds of:

Sled Push(45# Plates Each Side)
Hand Release Push Ups-30
Weighted GHD Back Extensions-20(30#-M/20#-W)
Strict C2B Pull Ups-10
--------------------------------------------
"Bulger"

10 Rounds For Time of:

150M Run
C2B Pull Up-7
Front Squat-7(135#-M/95#-W)
HSPU-7
---------------------------------------------

WOD

6 Rounds of:

Lateral Burpees-45sec Max Reps
15sec Rest
Thrusters-45sec Max Reps(95#/65#)
15sec Rest
Ab Crushers-45sec Max Reps(35#/25#)
90sec Rest
---------------------------------------------------
Sore is total reps completed.

#crossfitseguin #bootcampdivas #projectaftermath #mytime #morningmotivation #maketime #noexcuses #trainforlife #lovetolift #barbell #kettlebell

A post shared by CrossfitSeguin (@crossfitseguin) on Oct 10, 2017 at 4:57am PDT

WOD

Every 90sec x4 Rounds of:

Clean + Jerk (2+2) Start @ 65%-70% Add During

Rest 90sec Then,

5 min EMOM of:

Clean + Jerk 1+1 (Add During)
----------------------------------------
WOD:

14min AMRAP of:

Double Under-30
Deadlift-6(275#-M/185#-W)
HSPU-12
Pistol-18(9/9-Alt)
-----------------------------------------

WOD

Friday Open Gym: 8:30am-11am & 4pm-7pm
--------------------------------------------------------
Weightlifting Program Posted on the Board:
--------------------------------------------------------

4min Max Cal Assault Bike

Then,

4 Rounds of:

200M Run
Wall Ball-15(30#-M/20#-W)
1 Arm DB Snatch-12(6/6-Alt)70#/40#
C2B Pull Up-9

Then,

4min Max Cal Assault Bike:

For Time and Total Calories:
----------------------------------------------------------
21-15-9 Reps of:

Power Clean(135#-M/95#-W)
T2B

Then,

3 Rounds of:

400M Run
Kettlebell SDLHP-20(70#-M/44#-W)

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

WOD

Back Squat: 4 Sets of 9 Reps @70%
-------------------------------------------

3 Rounds of:

400M Run
Hang Clean & Press-25 (95#-M/65#-W)
Box Jump Over-20 (24"/20")
T2B-15

18min Time Cap:
--------------------------------------------

Open Gym going down today at CrossFit Seguin: 8:30am-10am & 4pm-7pm Project Aftermath-7pm . . . #crossfitseguin #originalgangsters #kettlebell #conditioning #opengym #strengthtraining #americanswing #wodkillas

A post shared by CrossfitSeguin (@crossfitseguin) on Oct 4, 2017 at 6:01am PDT

WOD

Dumbbell Bench Press*-12
Dumbbell Alt Bench Press*-Max Reps
Barbell Front Rack Lunges-20(10/10)115#-95#-M/75#-55#-W)

x5 Rounds(*Back to Back) Then,

Hanging Leg Raise-10
Ab Crusher-15(35#/25#)
1 Arm KB/DB Farmers Walk Left-100ft
1 Arm KB/DB Farmers Walk Right-100ft

x3 Rounds:
---------------------------------------------------------------
Assault Bike-20cal
Bar Facing Burpee-20
Swing(R)-20(88#-70#-M/70#-53#-W)

x5 Rounds For Time:
---------------------------------------------------------------
400M Run, Then,

21-15-9 Reps of:

Thruster(95#-M/65#-W)
Pull Up

400M Run, Then,

9-15-21 Reps of:

Thruster(95#-M/65#-W)
Pull Up

400M Run

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

WOD

22min AMRAP of:

Deadlift-4 @70%-75%
Strict Ring Dips-12
Strict C2B Pull Up-8
2KB Racked Step Ups-12(53#-M/35#-W)


Cash out:

3 Rounds of:

1min on/1min of Max Effort Assault Bike Cal
----------------------------------------------------------

WOD

14min EMOM (E/O) (185#-165#-M/125#-115#-W)

Squat Clean-3 & Double Under-30-Even Minute
Wall Ball-10 & Burpee-5-Odd Minute

3min Rest, Then,

7min Cap for:

1000M Run
HSPU-Max Reps with Remaining Time:
-------------------------------------------------

A few pics from the Road To Nationals 2 Event! Almost ran out of weights on the 3 RM Deadlift! Thanks to everyone who came out to support! . . #crossfitseguin #bootcampdivas #projectaftermath #mytime #originalgangsters #deadlift #heavymetal #strongman #crossfitfamily

A post shared by CrossfitSeguin (@crossfitseguin) on Sep 23, 2017 at 10:20am PDT

WOD

Friday Open Gym: 8:30am-11am & 4pm-7pm
--------------------------------------------------------
3 Rounds of:

Double Under-50
400M Run
Assault Bike-30cal
Tarhet Burpee-20
SHSPU-10
-------------------------------------------------------
7 Rounds of:

Thrusters-7
Pull Up-7

Then,

5 Rounds of:

Power Clean-5
HR Push Up-15
Double Under-25
---------------------------------------------------

WOD

Back Squat: 5-5-4-4-3-2
Start First Set @75%, Add Weight Each Round or Every Other Round
----------------------------------------
WOD

12min AMRAP of:

Wall Ball-9(30#-M/20#-W-10ft All)
C2B Pull Up-7
Power Snatch-5(135#-115#-M/95#-75#-W)

Rest: 2min, Then,

2min Max 2KB Suitcase Step Ups(35#-M/25#-W)20" Box
------------------------------------------

Assault Bike and Back Squats! Open Gym going down today. . . . #crossfitseguin #opengym #wodkillas #warriorwednesday #gainzz

A post shared by CrossfitSeguin (@crossfitseguin) on Sep 20, 2017 at 7:07am PDT

WOD

Dumbbell Bench Press-8-10 Reps
Ab Crushers-12 Unbroken(35#-M/25#-W)
Back Squat-8-10 Reps @65%-70%

x8 Rounds, Every 2 Rounds, 1 Set of Max Rep Pull Ups
--------------------------------------------------------------------
Power Clean-25(135#-M/95#-W)
Assault Bike-10 cal
Front Squat-25
Assault Bike-15 cal
Push Press-25
Assault Bike-20 cal
Back Squat-25
Assault Bike-25

For Time: Use same weight for all movements.
--------------------------------------------------------
SWOD

Hammer Strikes-30 total
Sled Push AFAP (45# Plates each side)
Weighted Push Ups-Max Reps(25#-M/15#-W)
Weighted GHD Back Extensions-15(15# Plate)

x4 Rounds, 2min Rest between Rounds: Back to back on all exercises.
----------------------------------------------------------
21-15-9 Reps of:

Power Clean(135#-M/95#-W)
Box Jump(24"/20")                   
HSPU

Then,

15-12-9 Reps of:

Thruster(135#-M/95#-W)
Target Burpee

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

Warrior Wednesday. Open Gym going down today at CrossFit Seguin. Weightlifting, Conditioning, SWOD..pick your poison! 8:30am-10am & 4pm-7pm Project Aftermath: 7pm . . . #crossfitseguin #bootcampdivas #projectaftermath #mytime #originalgangsters #weightlifting #trainforlife #strongman #wodkillas

A post shared by CrossfitSeguin (@crossfitseguin) on Sep 27, 2017 at 5:46am PDT

WOD

3min EMOM of:

3 Position Snatch: Start @60%-65% Add During

3min EMOM of:

2 Position Snatch: Add During

1min Rest, Then,

4min EMOM of:

Snatch-1 Add During
-----------------------------------
WOD:

12min AMRAP of:

Double Under-30
Swing(A)-15(70#-M/53#-W)
OHS-10(115#-M/75#-W)
-----------------------------------

WOD

1 Mile Timed  Run  (12min Cap)

3min Rest, Then,

14min EMOM of: (E/O)

Hang Power Clean-3-4-5-6-7-8-9 (155#-N/105#-W) -Even Minute
T2B-10-Odd Minute
--------------------------------------------

WOD

Friday Open Gym: 4pm-7pm
-----------------------------------

3 Rounds of:

400M Med Ball Hill Run(20#-M/14#-W)
Assault Bike-30cal
T2B-20
Push Press-15(95#-M/65#-W)

For Time:
---------------------------------------------
3 Rounds of:

Double Under-50
Front Rack Lunges-30(15/15-Alt)115#-M/75#-W)
HR Push Up-25

400M Run Then,

3 Rounds of:

Push Press-15(115#-M/75#-W)
Bar Facing Burpee-10

For Time:
--------------------------------------------------
3 Rounds For Time of:

200M Run
Wall Ball-30
HR Push Up-30
Front Squat-30-20-10

R1: 155#-M/105#-W
R2: 165#-M/115#-W
R3: 185#-M/135#-W
-------------------------------------------------
Front Squats start from the floor, No Rack.

WOD

15min AMRAP of:

2 Rounds of:

Target Burpee-5
SHSPU-7
Box Jump Over-9(24"/20")
Then,
Power Clean-3 (165#-M/115#-W)

4min Rest, Then,

7min AMRAP of:

Squat Clean & Jerk (185#-M/125#-W)
-----------------------------------------------

WOD

Dumbbell Bench Press-15
Barbell Bent Row-15

x4 Rounds, Then,

Ring Dips or Decline Push Ups-15
GHD Sit Ups-20
Russian Twist-20(35#-M/25#-W)

x4 Rounds:
---------------------------------------
3 Rounds of:

Assault Bike-30cal
Hand Release Push Up-30
Back Squat 30-20-10 Add Weight Each Round:
R1-185#-M/135#-W
R2-205#-M/155#-W
R3-225#-M/175#-W

For Time:
---------------------------------------
Sled Around Building(Empty)
2KB Step Ups-20(20"Box)53#-44#-M/35#-25#-W)
SHSPU-10

x4 Rounds:
----------------------------------------
600M Run
Hang Power Clean-10(155#-M/105#-W)
T2B-15
Wall Ball-20(30#-M/20#-W)

x3 Rounds For Time:
-----------------------------------------

WOD

3 Rounds of:

Thruster(95#/65#) 21-18-15
Swing(A)-30 Unbroken* (70#-M/44#-W)
400M Run

Then,

3 Rounds of:

Double Under-75
Target Burpee-12

For Time: 30min Time Cap:
-----------------------------------
*12 HR Push Up Penalty

WOD

4min EMOM of:

Snatch(Power or Full)-2,  Start @65% Add During

5min EMOM of:

Snatch-1 Add During:
--------------------------------------------------------------
18min AMRAP of:

Muscle Up-4
HSPU-8
1 Arm DB Snatch-12 (70#-M/50#-W)
------------------------------------------------------------

WOD

Back Squat: 4 Sets of 5 Reps @75%
--------------------------------------------
14min AMRAP of:

400M Run
Power Clean-Max Rep Touch & Go @75%
Wall Ball-15(20#-M/14#-W)
--------------------------------------------

WOD

DB Bench Press-4-6 Reps @AHAP
Deadlift-3-5 Reps @85%-90%

x5 Rounds, Then,

Weighted Push Ups-15-25 Reps (35#-M/25#-W)
2DB or KB Bent Row-15 @AHAP
GHD Sit Up-20

x3 Rounds:
---------------------------------------------------------
Deadlift-7 (Start @65% of DL 1RM Add weight EACH round)
Assault Bike-21 Cal
Wall Ball-28 Unbroken*(20#/14#)

x5 Rounds for Time and Weight: *12 HR Push Up penalty
--------------------------------------------------------
400M Run
Swings-20(70#-M/53#-W)
Burpee Box Jump Overs-15
Bear Complex-10(115#-M/75#-W)

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

WOD

25min AMRAP of:

1 Arm DB Snatch-12(6/6)100#-80#-M/60#-40#-W)
SHSPU-12
Sled Sprint(2x25# Plates)
Ring Rows-15(Box)
-----------------------------------------------------------

WOD

Strict Press(Rack) Find a 1RM
-------------------------------------
WOD

Hang Power Clean(135#-M/95#-W)
C2B Pull Up
Thruster          15-12-9-6 Reps of Each:
T2B
Double Under-50, 40, 30, 20

For Time: (25min Cap)
-------------------------------------

WOD

Friday Open Gym: 830am-11am & 4pm-7pm:
--------------------------------------------------------

3 Rounds of:

Assault Bike-30cal
600M Run
Pull Up-15
Deadlift-10(255#-M/175#-W)

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

2 Rounds Of:

Double Under-60
Wall Ball-50(20#-M/14#-W)
600M Run
Target Burpee-40
Hand Release Push Up-30

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

Tire Flip-20 @AHAP
2KB Front Rack Carry 200M
Tire Flip-20
2KB OH Walk 200M
-----------------------------------------------------

WOD

4min EMOM of

3 T&G Cleans Start @65% Add Weight

4min EMON of

2 T&G Clean Add Weight

1min Rest, Then,

4min Emom of 

Clean-1 Add Weight

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

WOD:

3min Round, 1min Rest x4 Rounds:

Front Rack Hold (165#-M/115#-W)

Bar Facing Burpee-10

Wall Ball-Max Reps in Remaining Time (20#-M/14#-W)

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

WOD

12min AMRAP of:

Thruster-4(135#-M/95#-W)
Muscle Up-6
Swing(A)-12(70#-M/44#-W)

3min Rest, Then,

8min AMRAP of:

Front Rack Lunges-12(6/6)135#-M/95#-W)
Hand Release Push Up-18
-----------------------------------------------------
Accessories:

3 Rounds of:

10 Shoulder Taps
1 Rope Climb
----------------------------------------------------

Monday's WOD

"Hotshots 19"

6 Rounds of:

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

Labor Day Schedule

9am Class only tomorrow(Labor Day). All other classes closed. Normal Class schedule the rest of the week.

WOD

Assault Bike-21
C2B Pull Up-10
Hang Power Clean-10(155#-M/105#-W)

x5 Rounds:
--------------------------------------------------
 4 Rounds of:

Swings(A)-30(53#-M/35#-W)
Hand Release Push Up-15
1 KB Reverse Lunge-30 (53#/35#)
Burpee-15
Ab Crusher-30(25#-M/15#-W)
Shuttle Sprint-4
--------------------------------------------------
Dumbbell Bench Press-6-10 Reps
Deadlift-5 @75%

x5 Rounds of:

1 Arm Standing DB Press-8L/8R
Ab Crusher-30 Unbroken (25#-M/20#-W)

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

WOD

Thursday:

Super Set:

Back Squat: 5reps @65%
1KB Reverse Lunge-20(10/10) 53#/35#

x4 Rounds:
----------------------------------------
12min AMRAP of:

Front Squat-4(225#-M/155#-W)From Rack
Burpee-8
SHSPU-12
-----------------------------------------

Past WODs

Monday:

800M Run
Double Under-50
Squat Clean-21(155#-M/105#-W)
Bar Facing Burpee-42
Double Under-50
Thruster-15(155#-M/105#-W)
Pull Up-30
Double Under-50
Clean & Jerk-12(155#-M/105#-W)
Box Jump Over-24(24"/20")

35min Time Cap:
----------------------------------------------------
Tuesday:

22min AMRAP of:

Deadlift-10(255#-M/175#-W)
Wall Ball-20 (Unbrolen)20#/14#
400M Run

Then,

NFT:

2KB Front Squat-10(70#-M/44#-W)
HSW-24' or 4 Wall Walk to 3sec Hold

x2 Rounds:
----------------------------------------------------
Wednesday

Conditioning WODs:

3 Rounds of:

Assault Bike-30 Cal
Push Press-20(115#-M/75#-W)
Front Squat-20
T2B-20

For Time:
------------------------------------------------------
400M Run-600M Run-800M Run-1,200M Run
Burpee to Plate-30
OH Plate Lunge-30(total)45#-M/35#-W)
HR Push Up-30

x4 Rounds (Ladder Run Distance Each Round)
------------------------------------------------------

Monday AM Classes Cancelled

ATTENTION: All AM Classes are cancelled tomorrow morning (Monday) at CrossFit Seguin. The gym will open back up at 4pm and for 5pm and 6pm Classes.

Thank you
J.G.

Saturday Class Cancelled

Saturday Class is Cancelled due to the weather. Stay home and be safe! I'll post a home bodyweight WOD on our private page. If you're not on social media, text me and I'll send it too you.

-J.G.

WOD

Weightlifting Program Posted on the Board:
---------------------------------------------------------
1 Arm Alt DB Power Snatch-30(70#/50#)
Assault Bike-40 Cal
400M Run
Burpee To Pate-30
400M Run
Assault Bike-40 Cal
1 Arm Alt DB Power Snatch-30

For Time:
-----------------------------------------------------------
4 Rounds of:

Swing(A)-15(70#/53#)
Burpee to Plate-15

Then,

2 Rounds of:

400M Run
Bodyweight Squat-60
Hand Release Push Up-30
Pull Up-20

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

WOD

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

Power Clean-3(185#-M/125#-W)
Wall Ball-3, 6, 9, 12, 15, 18, 21..by 3's (20#/14#)
Double Unders-30

Then,

Cash out(NFT) 125M Walking Lunges
----------------------------------------------

WOD

Weightlifting Program Posted on the Board:
-----------------------------------------------------
2KB Alternating Mil-Press: 10-20 Total Reps
Deadlift-4-6 Reps @75%-80%
Sled Push(25# Plates Each Side) 140ft

x4 Rounds, Then,

Ring Dips-10-15 Reps
2KB Bent Rows-15

x3 Rounds:
------------------------------------------------------
Assault Bike Cal
1 Arm DB Thruster    >10-20-30-40 Reps of Each
Target Burpee

For Time: 50#-M/35#-W
-------------------------------------------------------
400M Run
Push Press-7(135#-M/95#-W)
Back Squat-14(135#-M/95#-W)
V-Up-21

x4 Rounds:
-------------------------------------------------------
Front Squat-5 (185#-M/135#-W)
Swing(A)-15(70#-M/53#-W)
Sled Push Around Bldg

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

WOD

12min AMRAP of:

Buy in: 600M Run, then,

Power Snatch-3(115#-M/85#-75#-W)
Lateral Burpee-6
Wall Ball-9(30#/20#)

3min Rest, Then,

12min AMRAP of:

Buy in: 600M Run, Then,

Double Under-24
Deadlift-12 (155#-M/105#-W)
Hang Power Clean-9
Shoulder To Overhead(STO)-6
----------------------------------------

WOD

3 Rounds of:

DB/KB Suitcase Lunges-30(50#-M/35#-W)
C2B Pull Up-15

Then,

2 Rounds of:

400M Run
SHSPU-20
T2B-15

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

WOD

Weightlifting Program Posted on the Board:
-----------------------------------------------------
Tire Flip-8 @AHAP
Farmers Walk-140ft(70/70) @Bodyweight Each Arm
1 Arm DB Press-8L/8R

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

5 Rounds of:

Double Under-50
Wall Ball-14(20/14)
Power Clean-7(155#-M/105#-W)

Then,

Cash Out: Burpee Pull Up-20

For Time:
-------------------------------------------------------
Assault Bike-30cal
Hand Release Push Up-30

x3 Rounds, Then,

400M Run, Then,

Assault Bike-30Cal
Swings(A)-30 Unbroken*(53#-M/35#-W)

x2 Rounds For Time:
-------------------------------------------------------
*12 Push Up Penalty

WOD

Front Squat: Find a 1RM
------------------------------

15min AMRAP of:

Wall Ball-15(20#-M/14#-W)
SDLHP-15(75#-M/55#-W)
Box Jump-15(24/20)
Push Pres-15
200M Run
-------------------------------

WOD

Barbell Strict Press 6-8 Reps
2DB Bent Rows-15
Close Hand Push Ups-15-20 Reps
Strict Pull Up-6-12 Reps

x5 Rounds:
-------------------------------------------
Assault Bike Cal
Hand Release Push Ups  >21-15-9-15-21
2KB Squats(53#-M/35#-W)
Double Unders                 42-30-18-30-42

For Time:
--------------------------------------------
Buy in: 800M Run, Then

4 Rounds of:

V-up-20
Swing(A)-30(70#/53#)
Double Under-60

Then,

Cash Out: 800M Run
--------------------------------------------
Tire Flip-8 @AHAP
Farmers Walk-140ft(70/70) @ BW Each Arm
1 Arm DB Strict Press-8L/8R

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

WOD

25min AMRAP of:

Sled Sprint (Empty)
Pull Ups-Max Reps
2KB Racked Step Up*-16(8/8-Alt)44#-M/25#-W)
HSPU-12
-------------------------------------------------------------
*20" Box

WOD

3 Rounds of:

400M Run
Wall Ball-30 Unbroken(20#/14#)

Then,

2 Rounds of:

T2B-20
Cluster-30(115-95#-M/85#-65#-W)
Double Under-40

For Time: 40min Cap:
------------------------------------------

WOD

Back Squat: 4 Sets of 5 Reps @70% (Add 5-10 lbs each set)
---------------------------------------------------------
14min AMRAP of:

Deadlift-3 (155#-M/105#-W)
Power Clean-3                        >Ladder up weight each round
Front Squat-3
Box Jump-6(30/24)
SHSPU-9
Double Under-30
-------------------------------------------------------
Men's Weights: 155, 165, 185, 205, 215, 225
Women's Weights: 105, 115, 125, 135, 145, 155

WOD

Bench Press-5-8 Reps @70%
Supine Ring Rows-15-20 Reps

x5 Rounds, Then,

Break up the following exercises anyhow:

Strict Pull Ups-50
Weighted Push Up-50(45#-M/25#-W)
----------------------------------------------
C2B Pull Up-25
Deadlift-50(135/95#)
Hand Release Push Up-50
Box Jump Over-50(24"/20")
Assault Bike-50 Cal
1 Arm DB Power Clean & Press-50(25L/25 R)40#/30#
C2B Pull Up-25

For Time:
----------------------------------------------
800M Run
Target Burpee-30
Hang Power Clean-30(135#-M/95#-W)
Back Rack Lunges-30

x2 Rounds For Time:
-----------------------------------------------
Sled Push-125M
2KB Racked Step Up-20(10/10)(20" Box)44#-M/30#-25#-W)
Pull Up-10

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

WOD

20min AMRAP of:

400M Run
1 Arm DB Power Snatch-18(alt) 70-50#-M/40-35#-W
1Arm OH Lunge-16(8/8)
Pull Up-12
-----------------------------------------------------------------

WOD

8min EMOM of:

Power Snatch + OHS(2+1) @60-65% of PSN, Add During

WOD:

12min of:

Wall Ball-Max Reps(30#/20#)

EMOM: Clean & Jerk-1 (185#-M/135#-W)

Then @ 12min Mark

2min Max Lateral Burpees
-----------------------------------------------------------

WOD

800M Run
Swings(A)-100(53#/35#)
Double Under-50
V-Ups-80
Double Under-50
Wall Ball-60(20#/14#)
Double Under-50
1 Arm DB Power Snatch-40(20/20)70-50#/40#-35#
Double Under-50
C2B Pull Up-20

For Time: 40min Cap
-------------------------------------------------------------

WOD

DB Bench Press 6-12 Reps
2DB Bent Rows-15
Back Squat-5 @75%

x5 Rounds, Then,

GHD Back Extension-20
V-Up-20

x3 Rounds:
--------------------------------------
Assault Bike Cal
Wall Ball(30#/20#)
Swing(A)70#/44#

21-18-15-12-9-6 Reps of Each AFAP
---------------------------------------
Hammer Strikes-50
Farmers Walk-200M(70#KBs-M/44#KBs-W)
Tire Flip-40 AHAP
Farmers Walk-200M(70#KBs-M/44#KBs-W)
Weighted Push Up-30(45#/35#)

NFT:
-----------------------------------------
Double Under-150
Lateral Burpee-90
Thruster-60
Pull Up-30
H.R. Push Up-20

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

WOD

1min Assault Bike-Max Cal
1min Med Ball Slams-Max Reps(30#/20#)
1min 2KB Squats(53#-M/35#-W)
1min Sand Bag to Shoulder(80#-M/50#-W)
1min Rest

x4 Rounds: Score is total Reps/Cals completed.
-----------------------------------------------------------

WOD (Monday)

21-15-9 Reps of:

Hang Squat Clean(135#/95#)
HSPU

Then,

3 Rounds of:

400M Run
Lateral Burpee
Clean & Jerk*10-8-6(Ladder weight each round)

For Time: 35min Cap:
---------------------------------------------------------
135#/95#
155#/105#
165#/115#

WOD

Front Squat 3 Sets of 5 Reps @75%

Then,

Back Squat: 2 Sets of Sub Max Reps @75% of FSQ 1RM
-----------------------------------------------------------------------
Every 90sec(30sec Rest after each round) For 14min (7 Rounds)

Double Under-20
Deadlift-9(155#-M/105#-W)
Hang Power Clean-6
Front Squat-3
SHSPU-Max Reps with Remaining Time:

WOD

Dumbbell Bench Press-6-12 Reps
V-Up-20
Deadlift-4 @75%

x4 Rounds, Then,

Close Hand Push Up-15 to Max Reps
GHD Back Extension-15

x3 Rounds:
----------------------------------------------------
Assault Bike-30 Cal
Lateral Burpee-15

x3 Rounds, Then,

Assault Bike-30 Cal
Power Clean-10(155#-M/105#-W)

x3 Rounds For Time:
-----------------------------------------------------
Double Under-50
Jumping Lunges-40(20/20)
Swings(A)-30(53#-M/35#-W)
Hand Release Push Up-20

x5 Rounds For Time:
-----------------------------------------------------
Tire Flip-8
Sled Push(45's Each Side)
1 Arm DB/KB Strict Press-8L/8R

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

WOD

8min EMOM

3 Position Power Snatch @60-65%
(High Hang/ Below Knee/ Floor)

5min Rest, Then,

Partner WODs:
------------------

7min AMRAP of:

P1:
Pull Up-5
Hang Powr Clean-5(155#-M/105#-W)
Box Jump Over-5

P2: Max Rep Burpees

4min Rest, Then,

7min AMRAP of:

P1: Assault Bike Max Reps
P2: Front Rack Hold (135#-M/95#-W)

WOD

18min AMRAP of:

200M Run
2DB/KB Thrusters-15(50#-M/35#-W)
T2B-12
Target Burpee-9

Then,

3 Rounds, NFT:

Farmers Walk(Same DB/KBs weight as above)Around the Bldg.
DB Push Up-20
-----------------------------------------------------------------------------

WOD

Happy Birthday Coach Diana! 

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

Buy in: Double Unders-70

Then,

5 Rounds of:

Power Clean-7 (165#-M/115#-W)

Wall Ball-20 (20#-M/14#-W)

Then,

Cash Out: Target Burpee-47

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

WOD

Barbell Push Press-8 @70%
Wide Arm Pull Up-12-15 Reps
Close Hand Push Up-15-25 Reps
2DB Bent Rows-15

x5 Rounds, Then,

V-Ups-75 Reps AFAP:
-------------------------------------------
Assault Bike-25 Cal
Bear Complex-10(115#-M/85#-W)

x4 Rounds, For Time:
-------------------------------------------
Swing(A)-60(53#-M/35#-W)
Wall Ball-50
T2B-40
Push Press-30(115#-M/85#-W)
Front Rack Lunges-30(15/15)-same weight as above

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

WOD

8min EMOM (E/O)

Snatch-3 @75%-80%- Even Min
Lateral Burpee-8-Odd Min

4min Rest, Then,

10min EMOM (E/O)

Power Clean-3 @75%-80%-Even Min
Double Under-40 -Odd Min

Then,

6min to Find a 1RM Clean & Jerk
-------------------------------------------

WOD

Skill Work: Handstand Walk
-----------------------------------
25min AMRAP of:

400M Run
Sled Sprint(Empty)
Pull Up-12
1 Arm DB Power Snatch-20(10/10)50#/35#
-----------------------------------------------------

WOD

6min EMOM

Snatch + Hang Snatch @ 65%-70%

6min EMOM

Snatch

Rest 5min, Then,

14min AMRAP of:

HSPU-8
OH Lunge-12(115#/75#)
Sled Sprint(Empty)
---------------------------------------------

WOD

DB Alt Floor Press-10-20 Total Reps
Barbell Pendlay Row-10-15 Reps
Ab Crusher-15 Unbroken(35#/25#)

x7 Rounds, Then,

GHD Back Extensions: 3 Sets of 8-12 Reps:
-----------------------------------------------------
Assault Bike-10 Cal
Target Burpee-10
Swing(A)-10 (70#/44#)

x10 Rounds:
----------------------------------------------------
Tire Flip-40
Strict Pull Up-50
Weighted Push Up-60(45#/35#)

Break up Reps anyhow:
--------------------------------------------------
Wall Ball-100(30#/20#)

Then,

Power Snatch (135#/95#)
Ring Dips                             21-15-9 Reps of Each:
------------------------------------------------

WOD

Thrusters-27(95#/65#)
Pull Ups-27
400M Run
Cluster-21(115#/75#)
T2B-21
800M Run
Clean & Jerk-18(135#/95#0
Lateral Burpee-18
400M Run

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

WOD

Front Squat: 5 Sets x 5 Reps @80%
-------------------------------------------

14min AMRAP of:

C2B Pull Up-5
Clean & Jerk-7(135#-M/95#-W)
Box Jump Over-9(24"/20")
---------------------------------------------

WOD

Bench Press-5-7 Reps @75%
Wide Arm Pull Up-8-12 Reps

x5 Rounds, Then,

2KB Alternating KB Press-10-20 Total Reps
BOSU Oblique Abs-12 Each Side
Hanging Leg Raise-8-12 Reps

x3 Rounds:
-------------------------------------------------------
Assult Bike 30cal
2DB Hang Power Clean-15(50#-M/35#-W)
Target Burpee-12
2DB Thruster-10

x4 Rounds For Time:
-----------------------------------------------------
400M Run
Wall Ball-50-40-30-20  (20/14)
Deadlift-10(275#-M/185#-W) Add Weight Each Round

x4 Rounds, For Time:
-----------------------------------------------------
Tire Flip-8
Heavy Sled Push-50ft @2x Bodyweight
Rope Climb-2

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

WOD/Schedule

9min AMRAP of:

Hang Squat Clean-9(115#-M/75#-W)
STO-9
HR Push Up-9

3 min Rest, Then,

7min AMRAP of:

Hang Squat Clean-7(135#-M/95#-W)
STO-7
HR Push Up-7

3min Rest, Then,

5min AMRAP of:

Double Under-50
Clean & Jerk-5(155#-M/105#-W)
--------------------------------------------
4th of July Schedule: 7am Class ONLY, Closed the rest of the day:
Normal schedule the rest of the week.

WOD

Back Squat: 3 Sets of 5 Reps @ 70%, 2 Sets of Sub Max Reps @ 60%
-------------------------------------------------------------------------------------
1,200M Run
Alt Dumbbell Suitcase Lunge-80(50#-M/35#-W)*
Hand Release Push Up-40

Then,

Max Rep Rope Climb, With Remaining Time:

14min Time Cap:
----------------------------------------------------------------------
*Lunge in place, Forward or Reverse, No Walking Lunges

WOD

Weightlifting Program Posted on the Board:
----------------------------------------------------
DB Bench Press-6-10 Reps
Hanging Leg Raise-10
Deadlift-5 @80%

x5 Rounds, Then,

Weighted Push Up-15-25(35#-M/25#-W)
V-Up-20

x3 Rounds:
--------------------------------------------------
Assault Bike-60 Cal
Wall Ball-50(30#/20#)
Lateral Burpee-40
Power Clean-30
Pull Up-20

For Time:
---------------------------------------------------
Power Clean-25(135#-M/95#-W)
Double Under-50
400M Run
Front Squat-25
Double Under-50
400M Run
Push Press-25
Double Under-50
400M Run
Back Squat-25
Double Under-50
----------------------------------------------------

WOD

9min AMRAP of:

Power Clean-4(155#-M/105#-W)
HSPU-8

3min Rest, Then,

9min AMRAP of:

Cluster-4(165#/115#)
T2B-8

3min Rest, Then,

9min AMRAP of:

Squat Clean-4(185#/135#)
Burpee Pull Up-8

WOD

0:00-22:00

4 Rounds of:

400M Run
Wall Ball-15(30#/20#)
Pull Up-15

Then,

12-9-6 Reps of Each

HSPU
Box Jump Over(24/20)

Then,

22:00-32:00

Find a 1RM Snatch(Power or Squat)

WOD

Back Squat: 6 Sets of 3 Reps @80%
--------------------------------------------
Hang Power Clean(135#-M/95#-W)
Front Squat
Push Press
C2B-M/Pull Up-W

15-12-9-6 Reps of Each For Time: 15min Cap
---------------------------------------------

WOD

Bench Press-80% x3-5 Reps
2DB Renegade Rows-20(10/10-Alt)
Ab Crusher-20(Unbroken)

x4 Rounds, Then,

Weighted Push Up-18 to Max Reps(35#-M/25#-W)
GHD Sit UP-20
Hanging Leg Raise-10-15 Reps

x4 Rounds:
---------------------------------------------------------------
Assault Bike-21 Cal
Deadlift-15(155#-M/110#-W)
Hang Power Clean-9

x5 Rounds For Time:
--------------------------------------------------------------
Swings(A)-12(70#-M/53#-W)
Front Squat-10(165#-M/115#-W)
Lateral Burpee-12

x5 Rounds, Then.

T2B-21-15-9 Reps
400M Run After Each Set

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

WOD

Clean & Jerk-15(135#-M/95#-W)
800M Run
Clean & Jerk-15

Then,

3 Rounds of:

Double Unders-50
Front Rack Lunge-30(15/15-Alt)135#-M/95#-W
Hand Release Push Up-20

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

WOD

12min AMRAP of:

Swing(A)-12(70#-M/44#-W)
Target Burpee-12
Clean-10(135#/95#)
Swing(A)-14
Target Burpee-14
Clean-8(155#/105#)
Swing(A)-16
Target Burpee-16
Clean-6(185#/125#)
Swing(A)-18
Target Burpee-18
Clean-4(205#/135#)
Swing(A)-20
Target Burpee-20
Power Clean-2(225#/155#)

Then, 4 Min to Find a 3RM Squat Clean

4min Rest, Then

1 Mile Timed Run:
--------------------------------------------------

WOD

6 min EMOM of:

Snatch @75%-80%(Add weight during)

2min Rest, Then,

8min EMOM of:

Clean + Hang Clean(1+1) @75%(Add weight during)

4min Rest, Then,

10min AMRAP of:

Power Clean-3(135#-M/95#-W)
Front Squat-3
Push Press-3
Box Jump Over-6(24/20)
--------------------------------------------------------------------

WOD

Strength:

Bench Press 65% x6-8 Reps
2KB Farmers Walk (88#-M/70#-W)

x4 Rounds: The,

DB Floor Press Complex:
DB Floor Press-8
DB Alt Floor Press-16(8/8-Alt)
DB Floor Press-Max Reps
V-Up-20(Unbroken)

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

400M Run
Assault Bike-40 Cal
Clean & Jerk-14 (135#-M/95#-W)

x3 Rounds: For Time:
-----------------------------------------
Conditioning:

1,200M Run
Power Clean-20(115#-M/85#-W)
Thruster-30
Bar Facing Burpee-40
Wall Ball-50(30#-M/20#-W)

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

WOD

Double Under-50
Wall Ball-25(Unbroken*)20#-M/14#-W)
Sled Push-140ft(70/70) 115#
1 Arm DB/KB Power Snatch-20(10/10)70#-M/50#-W)
Assault Bike-10 Cal AFAP (Speed 35 +)

x4 Rounds: 35min Time Cap:
-----------------------------------------------------------------

WOD

Thrusters-21(115#-M/75#-W)
Pull Ups-21
Hand Release Push Up-21
400M Run
OH Lunge-18
Target Burpee-18
T2B-18
400M Run

x2 Rounds For Time: 35min Time Cap:
-------------------------------------------------

Schedule Reminder

Reminder: No Friday Evening Open Gym. Come out to Alpha CrossFit in New Braunfels this afternoon. Friday Night Throwdown  Heats start at 5pm.

Normal Class Schedule Tomorrow.

WOD

Front Squat: Find a 3RM:

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

90sec On/ 30sec Off for 14min:

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

S.T.O.-6

Front Squat-9

Max Rep Lateral Burpees w/ Remaining Time:

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

WOD

Olympic Weightlifting Program Posted on the Board:
----------------------------------------------------------------
Bench Press 75%x 2 sets(6 Reps), 80%x 3 Sets(5 Reps)
1 Arm DB Rows10-15 Reps Each Arm @AHAP

x5 Rounds, Then,

Plate Plyo Push Ups-15
Hanging Leg Raise-15

x3 Rounds:
------------------------------------------------------------------
Assault Bike 21 Cal
2KB Hang Power Clean-18(53#-M/35#-W)
T2B-15
2KB Squat-12

x4 Rounds:
------------------------------------------------------------------
400M Run
OH Plate Lunge-30(T)45#-M/35#-W
Sled Push-140ft(2x35# Plates)

x4 Rounds:
----------------------------------------------------------------
600M Run
Thruster-12(135#-M/95#-W)
Swing(A)-21(88#-M/70#-W)

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

WOD

10min to Find a 1RM Clean & Jerk:

Rest 5min, Then,

14min to Complete:

Target Burpees
1 Arm DB/KB Power Clean & Press(Push)  

30-20-10 Reps of each, Then with the remaining time:

Max Rep Clean & Jerk(Power or Squat) with -30% of C&J 1RM
-------------------------------------------------------------------------------

WOD

800M Run
Double Under-100
Pull Up-30
Front Squat-20(165#-M/115#-W)
600M Run
Double Under-75
Pull Up-20
Front Squat-15(185#-M/125#-W)
400M Run
Double Under-50
Pull Up-10
Front Squat-10(205#-M/145#-W)

For Time: 35min Cap:
------------------------------------------
REMINDER: Friday Night Open Gym is cancelled until further notice due to the Friday Night Throwdown Events.

WOD

Olympic Weightlifting Program Posted on the Board:
---------------------------------------------------------------
3 Rounds of:

400M Run
Hand Release Push Up-20
DB Power Snatch-10(5L/5R) 80#-M/50#-W)

Then,

3 Rounds of:

Assault Bike 25 Cal
Ab Crusher-25(35#/25#)
----------------------------------------------------------------
Sled Sprint-140ft(70/70) 95#
C2B Pull Up-20
Plate Plyo Push Up-20

x4 Rounds:
---------------------------------------------------------------
5 Rounds of:

Thruster-8(135#-M/95#-W)
Pull Up-8

Then,

5 Rounds of:

Power Clean-5(165#-M/115#-W)
Push Up-15
Double Under-25

For Time:
------------------------------------------------------------
800M Run
Wall Ball-50 *Unbroken(20#/14#)
Swings(A)-40 *Unbroken(53#/35#)

x3 Rounds For Time:

*10 Cal Assault Bike for every drop, immediately
-------------------------------------------------------------

WOD

Back Squat: 80% 2 Sets of 5 Reps, 85% 3 Sets of 3-4 Reps
------------------------------------------------------------------------
12min AMRAP of:

Power Snatch-3 (135#-M/95#-W)
Burpee-6
Wall Ball-9(30#-M/20#-W)
-----------------------------------------------------------------------

WOD

Olympic Weightlifting Program Posted on the Board:
---------------------------------------------------------------
Push Press 6-8 Reps @70-75%
Strict Pull Ups-12(or Ring Rows-15)

x5 Rounds, Then,

DB Bench Press-6-12 Reps
Deadlift-7 @75%

x4 Rounds:
----------------------------------------------
2KB Thrusters-8
Pull Ups-8
Target Burpee-8
200M Run
Assault Bike-15 Cal

x5 Rounds For Time:
---------------------------------------------
Buy in: 1000M Run

Then,

5 Rounds of:

SHSPU-5
Lateral Burpee-10
OH Lunge-12(6/6-Alt)115#-M/95#-W)

For Time:
---------------------------------------------
DB Power Snatch: 5,4,3 Reps Each (Alt)50#-M/35#-W
Weighted Push Up-15(45#-M/35#-W)
Sled Sprint(Around Bldg, empty)

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

WOD

15min AMRAP of:

Double Under-35
Wall Ball-25(20#/14#)
Target Burpee-15

Rest 3min, Then,

10min to find a 1RM Power Clean:
------------------------------------------

WOD

"Murph"

With a 20# Vest or Ruck:

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

For Time:
----------------------
 4 Mile "Murph"

With a 20# Vest or Ruck:

1 Mile Run
100 Pull Ups
1 Mile Run
200 Push Ups
1 Mile Run
300 Squats
1 Mile Run

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

Murph 2017 at CrossFit Seguin! #crossfitseguin #originalgangsters #bootcampdivas #projectaftermath #warriors #murph #ruckup #pullups #pushups #squats #runhard #motivation #memorialdaymurph #sacrifices #everydaystronger

A post shared by CrossfitSeguin (@crossfitseguin) on May 29, 2017 at 8:54am PDT

WOD

Weightlifting Program Posted on the Board:
----------------------------------------------------
Tire Flip-6 @AHAP
Sled Push-70ft(One Way)135#-All

x6 Rounds, Then,

Sled Sprint(Around Bldg)
C2B Pull Ups-20(or 25 Ring Rows)

x2 Rounds:
-----------------------------------------------
800M Run
Wall Ball-50(Unbroken)20#-M/14#-W
Swing(A)-40(Unbroken)53#-M/35#-W

x3 Rounds AFAP:
----------------------------------------------
Double Under
Butterfly Sit Up   >50-40-30-20-10 Reps of Each
Assault Bike -20 Cal after each Round

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

WOD

Front Squat: 3 Sets of 5 Reps @80% of FSQ 1RM

Then,

Back Squat: 2 Sets of Sub Max Reps @ Same weight as above(80% of SQ 1RM)
------------------------------------------------------------
12min AMRAP:

SHSPU-8
Swing(A)-10 (70#-M/53#-W)
Burpee Box Jump Over-8 (30"-M/24"-W)
Goblet Squat-10 (70#-M/53#-W)
-----------------------------------------------------------

Who Doesn't Love the Butcher?

9am Crew hitting a Fast Finisher at CrossFit Seguin! #crossfitseguin #originalgangsters #butcher #sprint #pushups #trainforlife #legburner #lungburner #firebreather #finishstrong

A post shared by CrossfitSeguin (@crossfitseguin) on May 23, 2017 at 9:44am PDT

WOD

Tire Flip-8 AHAP
Sled Push-140ft(weights posted)
Keg Carry-140ft AHAP

x4 Rounds:
----------------------------------------
Wall Ball
Double Under     >50-40-30-20-10
Rope Climb            5-4-3-2-1

For Time:
----------------------------------------
DB Bench Press-6-12 Reps
Barbell Bent Row-8-12 Reps

x5 Rounds, Then,

Barbell Push Press-6-12 Reps
Wide Arm Pull Ups-10-15 Reps

x4 Rounds:
---------------------------------------
Assault Bike-40 Cal
Swings(A)-30(70#-M/53#-W)
Burpee Pull Up-20

x3 Rounds:
--------------------------------------
Push Press(115#-M/75#-W)
Front Rack Lunge                 >40-30-20 Reps of Each
Hand Release Push Up
Cluster
400M Run(after each round)

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

WOD

10min AMRAP of:

C2B Pull Up-8
Lateral Burpee-6
Power Snatch-4(135#-M/95#-W)

                  3min Rest, Then,

7min AMRAP of:

T2B-8
OHS-4(135#-M/95#-W)

                   2min Rest, Then,

Sled Sprint(Empty)
Close Hand Push Up-25-M/18-W

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

WOD

1 Arm OH Lunge-34 Left(80#-70#-M/50#-40#-W)
Double Under-100
Wall Ball-50(30#/20#-10ft)
Rope Climb-10(or Pull Up-25)
Wall Ball-50
Double Under-100
1 Arm OH Lunge-34 Right

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

Memorial Day "Murph"

Memorial Day "Murph" going down Monday, May 29th, 9am at CrossFit Seguin. Weight vest or Ruck, wear it if you got it. #crossfitseguin #bootcampdivas #projectaftermath #originalgangsters #memorialdaymurph #pullups #pushups #squats #trainforlife #honorthefallen

A post shared by CrossfitSeguin (@crossfitseguin) on May 21, 2017 at 6:33pm PDT

WOD

Olympic Weightlifting Program Posted on the Board:
----------------------------------------------------------------
Power Clean-21(135#-M/95#-W)
Front Squat-21
Sled Sprint(Around Bldg) Empty
Hang Clean & Press-15(165#-M/115#-W)
C2B Pull Ups-15
Sled Sprint(Around Bldg) Empty
Clean-9(185#-M/125#-W)
Lateral Burpee-9
Sled Sprint(Around Bldg) Empty

For Time:
-------------------------------------------------------------
Back Squat-10(155#-M/105#-W)
Weighted Push Up-15(45#-M/35#-W)
Assault Bike-30 Cal
T2B-Max Reps

x4 Rounds:
------------------------------------------------------------
"Holleyman"

30 Rounds of:

Wall Ball-5(20/14)
HSPU-3
Power Clean-1(225#-M/145#-W) or 80% 1RM
------------------------------------------------------------

WOD (Thursday)

Back Squat 7 Reps @65%
2KB Suit Case Lunge-20(10/10-Alt) 44#-M/25#-W)

x3 Rounds:
----------------------------------------------------------------
12min AMRAP Of:

Deadlift-8(225#-M/155#-W)
HSPU-12
Pistol-16(8/8)
----------------------------------------------------------------

WOD

Olympic Weightlifting Program Posted:
------------------------------------------------
Assault Bike-30 Cal
2KB Clean & Press-10(53#-M/35#-W)
Sled Sprint(Empty)

x4 Rounds:
-------------------------------------------------
Bench Press-7 @75%
1 Arm DB Rows-15L/15R @AHAP

x4 Rounds: Then,

DB Shoulder Press-10-15 Reps
L-Sit Pull Ups-12-15 Reps
Deadlift-7 @75%

x4 Rounds:
------------------------------------------------
Wall Ball(30#/20#)
H.R. Push Up
Swing(A)70#/44#
T2B

21-15-9-15-21 Reps Of Each:
-----------------------------------------------
Rope Climb-1-2-3-4-5 Reps
Weighted Push Up-20(45#/35#)
Ab Crusher-25(35#/25#)

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

WOD

22min EMOM(E/O) of:

Bear Complex(135#-115#-M/85#-75#-W)-1,2,3,4,5,6..Continue by 1's(Even minute)
Burpee to Plate-12-M/10-W (Odd Minute)
-------------------------------------------------------
Ladder Bear Complex Reps by 1's until you are unable to complete the number in the 1min cap.
Rest 1 minute then restart at 1 on the Bear Complex until the time is up.

WOD

20min AMRAP of:

Double Under-30
1 Arm DB/KB  Snatch-20(10/10)70#-60#-M/50#-40#-W)
Muscle Up-8(or Pull Up-10)
400M Run

Rest 2min Then,

1 Arm DB Walking Lunge-70ft-Right/70ft-Left

NFT:
----------------------------------------------------------

WOD

1000M Run
Swings(A)-50(70#-M/44#-W)
Assault Bike-50 Cal
Wall Ball-50(30#-M/20#-W)

AFAP:
------------------------------------
Push Press(135#-M/95#-W)
Pull Up          15-12-9-6-3 Reps of each

Then,

Front Squat(165#-M/115#-W)
T2B              10-8-6-4-2 Reps of Each

AFAP:
-------------------------------------
Tire Flip-6-8 Reps
Keg Carry-140ft(70/70)
Sled Push-140ft(70/70)155#-M/115#-W)

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

WOD

10min EMOM:

High Hang Clean+ Hang Clean+ Clean Start @70% of SQCLN 1RM
------------------------------------------------------
12min AMRAP of:

HSPU-8
OH Lunge-12(6/6-115#-M/75#-W)
Lateral Burpee-8
-------------------------------------------------------

WOD

Olympic Weightlifting Program Posted on the Board:
---------------------------------------------------------------
Bench Press 3-5 Reps @ 80%
2DB Renegade Rows-16(8/8-Alt)

x4 Rounds, Then,

Bench Press 6-Sub max Reps @65%
Ring Rows 15-25 Reps

x4 Rounds:
----------------------------------------------
OHS-21(135#-M/95#-W)
Assault Bike-40 Cal
Power Clean-21
400M Med Ball Run(30#/20#)
OHS-15
Assault Bike-30 Cal
Power Clean-15
400M Med Ball Run

For Time:
-----------------------------------------------
Tire Flip 6-10 Reps @AHAP
2KB OH Walk 140ft(70/70) @AHAP
Hammer Strikes-30(15/15) Max Effort!

x4 Rounds:
----------------------------------------------
Power Clean-9(185#-M/125#-W)
Box Jump Over-15(24/20)
Double Under-21
200M Run

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

WOD

15 min AMRAP Of:

Back Squat-10(155#-M/105#-W/ No Rack)
T2B-12
1 Arm DB/KB Clean & Press-20(10/10-Anyhow)50#-M/35#-W

Rest 3min, Then,

6 min AMRAP Of:

Double Under-30
Ring Dip-15
------------------------------------------------------------------------------

WOD

30min AMRAP Of:

Power Snatch-5(135#-115#-M/95#-75#-W)
"Cindy"-3 Rounds
Sled Sprint-1(Empty)
-----------------------------------------------------

WOD

Friday Open Gym: 8:30am-11am & 4pm-7pm
--------------------------------------------------------
Olympic Weightlifting Program Posted on the Board
--------------------------------------------------------
DB Man Makers-10
C2B Pull Up-15
Sled Sprint(Empty)

x4 Rounds:
------------------------------------
Power Clean(185#-165#-M/125#-115#-W)
Front Squat          21-15-9 Reps of Each
Target Burpees     30-20-10

AFAP:
-------------------------------------
Assault Bike Cal
Wall Ball(20/14)                 40-30-20-10 Reps of Each
Deadlift(225#-M/155#-W) 10-8-6-4 Reps
------------------------------------

WOD

Back Squat: 3x7 Reps @75%
Front Squat: 2x8 Reps @45% of Back Squat 1RM
--------------------------------------------------------------
AMRAP 12min Of:

2DB/KB Hang Squat Clean-8(53#-44#-M/35#-25#-W)
2KB/DB Racked Lunges-10(5/5-Alt)
T2B-12
Close Hand Push Up-15
--------------------------------------------------------------

WOD

Olympic Weightlifting Program Posted On The Board:
------------------------------------------------------------------
Bench Press 75%x 6-8 Reps

x3 Sets, Then.

Close Grip Bench-6-8 Reps @65%
Wide Arm Strict Pull Up-12-15 Reps
DB Suitcase Lunge-20(10/10-Alt) 70-50#-M/50-30#-W)

x4 Rounds:
-----------------------------------------------------------------
Burpee Pull Up-10
Assault Bike-20 Cal
OH Lunge-30(15/15-Alt)95#-M/65#-W

x4 Rounds:
----------------------------------------------------------------
Hang Clean & Press(115#-M/75#-W)
Box Jump Over                                      18-15-12-10 Reps of Each:
400M Run After Each Round

AFAP:
----------------------------------------------------------------
Sand Bag Get Up-6L/6R
Plate Plyo Push Up-18
Farmers Walk(140ft) BW or BW+ Each Arm

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

Sled Sprint Finisher for the 9am CrossFit Seguin Crew! #thebutcher #sled #crossfitseguin #conditioning #morningcrew #thedragon #trainforlife

A post shared by CrossfitSeguin (@crossfitseguin) on May 2, 2017 at 8:24am PDT

WOD

14min AMRAP Of:

Power Clean-3(185#-M/135#-W)
Wall Ball-12(30#-M/20#-W)
Double Under-30

Rest 5min, Then,

Swing(R)-20(88#-M/70#-W)
Push Up-25-M/15-W
Sled Sprint(Empty)

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

9am Crew After Taking On The Butcher!

9am Crew after the Butcher! #crossfitseguin #originalgangsters #morningcrew #liftheavy #wallballs #sled #thedragon

A post shared by CrossfitSeguin (@crossfitseguin) on May 2, 2017 at 8:11am PDT

WOD

21-15-9 Reps Of:

OHS(95#-M/65#-W)
T2B

Then,

18-12-6 Reps Of:

Power Snatch(115#-M/85#-W)
Target Burpee
400M Run After Each Round

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

WOD

Olympic Weight Lifting Program Posted on the Board:
------------------------------------------------------------------
Back Squat-12 @60-65%
Target Burpee-12
Sled Push(135#-M/95#-W)

x4 Rounds:
---------------------------------------
800M Run
Burpee Box Jump-30
Swing(A)-40(53#-M/35#-W)

x3 Rounds:
---------------------------------------
DB Bench Press 8-12 Reps
V-Up-25
Back Squat-6 @75%

x5 Rounds, Then,

Barbell Strict Press 4 Sets of 6-8 Reps
----------------------------------------
25 Cal Assault Bike + 5 Rounds of Cindy
20 Cal Assault Bike + 4 Rounds of Cindy
15 Cal Assault Bike + 3 Rounds of Cindy
10 Cal Assault Bike + 2 Rounds of Cindy
5   Cal Assault Bike + 1 Round of Cindy
-----------------------------------------

WOD

1min On/1min Off For 20min:

Assault Bike Calories 10-M/7-W
Clean & Jerk-Max Reps with Remaining Time (135#-M/95#-W)
-----------------------------------------

WOD

Wednesday Open Gym: 8:30am-10am & 4pm-7pm:
--------------------------------------------------------------
Olympic Weightlifting Program Posted On The Board;
--------------------------------------------------------------
Weighted Chin Up-12-15 Res
Weighted Ring Push Ups-15-25 Reps
Deadlift-8 Touch & Go @70%-75%

x5 Rounds: Then,

Rope Climb-1-3 Reps
DB Shoulder Press-8-12 Reps

x3 Rounds:
--------------------------------------------------------------
Assault Bike 40 Cal
1 Arm DB/KB OH Lunge-30(15L/15R)70#-M/50#-W
1 Arm DB/KB Snatch-20(10L/10R)

x3 Rounds:
--------------------------------------------------------------
Sled Push(115#-M(35's Each side)/95#-W(25's Each side)
Power Clean-10(135#-M/95#-W)
Push Press-10
Ab Crusher-20(35#-M/25#-W)

x5 Rounds:
--------------------------------------------------------------
600M Run
Double Under-50
T2B-15
OHS-12(115#-M/75#-W)

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

WOD

Deadlift-20(155#-M/105#-W)
C2B Pull Up-20
Back Squat-20
HSPU-20

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

WOD

18min AMRAP Of:

Power Clean+Hang Squat Clean+ Hang Cluster-5(135#-M/95#-W)
Target Burpee-15
Double Under-25

2min Rest, Then,

5min AMRAP Of:

T2B-Max Reps
H.R. Push Up-15
-----------------------------------------------------------------------------

WOD

Friday Open Gym:  8:30am-11am & 4pm-7pm:
---------------------------------------------------------
Olympic Weightlifting Program Posted on the Board:
----------------------------------------------------------
Tire Flip-8@AHAP
Sand Bag Zercher Squat-12(80#-M/50#-W)
Farmers Walk-140ft(70/70)

x4 Rounds:
-----------------------------------------------------------
Curtis P-5(115#-M/75#-W)
Burpee Pull Up-10
Wall Ball-15(30#-M/20#-W) Unbroken

x5 Rounds:
(Curtis P=Power Clean+ Lunge L & R + Press)
-----------------------------------------------------------
Assault Bike-30 Cal
Burpee Box Jump Over-30
Wall Ball-30(20#-M/14#-W)

x3 Rounds For Time:
------------------------------------------------------------