WOD

AMRAP 25min of:

Deadlift-8 @70% of DL 1RM
Ring Dip-12
Goblet Squat-15&70#-M/53#-W)
-----------------------------------------

WOD

Every 2min for 10min:

Power Snatch-6 (135#-115#-M/95#-75#-W)
Double Under-50

Rest 4min Then;

Every 2min for 10min:

Power Clean-6 (185#-115#-M/125#-105#-W)
Target Burpee-12

Rest 2min Then;

Front Squat-Max Reps*-2min (Same weight as above)
*10 Hand Release Push Ups after every drop.
------------------------------------------------------

Fittest Games

Congrats to CrossFit Seguin Athlete's Ricky C. and Kelle S on their performance at the Fittest Games!

Ricky took 9th Place in his division, Kelle took 2nd Place in her division.

WOD

Strength:

Deadlift-5 @80%-85%
L-Sit Pull Ups-10
2KB Step Ups-12(6L/6R)53#-M/35#-W

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

Double Under-90
Wall Ball-60
Hang Clean & Press-50(75#-M/55#-W)
Front Rack Lunge-40(20/20-Alt)
Pull Up-30
T2B-20

AFAP:
-------------------------------------------------
 Conditioning:

Power Snatch-30(115#-M/75#-W)
Power Clean-30(155#-M/105#-W)
Box Jump Over-40(24/20)
Double Under-40
Assault Bike-50

AFAP:
-------------------------------------------------
Partner WOD Option: Teams of 2. Split Reps equally, Calories anyhow.

Power Snatch-50(115#-M/75#-W)
Power Clean-50(155#-M/105#-W)
Burpee Box Jump-50(24/20)
Assault Bike-100 Cal**(P-2: Plank Hold)

For Time:
**For the Assault Bike ONLY: One Partner MUST hold a Plank while one partner works.
----------------------------------------------

WOD

"Heavy Grace"

Clean & Jerk-30 (185#-155#-M/125#-105#-W)

12min Time Cap:
------------------------------------------------------------
Burpee Challenge 1-20 Reps

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

WOD

Push Press-6-12 Reps @AHAP
DB Renegade Rows-16(8/8-Alt)@AHAP
Ring Push Ups-15-25 Reps
Hanging Leg Raise-10-20 Reps

x5 Rounds:
-------------------------------------------
Wall Ball-27(Unbroken*)20#/14#
Assault Bike-21 Cal
Burpee to Plate-15
T2B-9

x4 Rounds:

*Add 5 Calories to your Assault Bike for every drop. :)
-------------------------------------------
400M Run
Double Under-30
Swings(A)-21(70#/53#)
Pull Ups-12

x4 Rounds, Then;

V-Ups-75
-------------------------------------------

WOD

"Loredo"

Squat-24
Push Up-24
Walking Lunges-24
400M Run

x6 Rounds; For Time: 35min Time Cap
------------------------------------------------
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

WOD + Schedule

AMRAP 30min Of;

400M Run  w/ Med Ball(20#-M/14#-W)
1 Round of "Cindy"
400M Run  w/ Med Ball
2 Rounds of "Cindy"
400M Run  w/ Med Ball
3 Rounds of "Cindy"
400M Run  w/ Med Ball
4 Rounds of "Cindy"
400M Run  w/ Med Ball
5 Round of "Cindy"

Continue in this sequence for 30min:
------------------------------------------------
No Class this Saturday.
Come out to the Travis County Expo Center in Austin to cheer on and support our CrossFit Seguin Athletes, Kelle S and Ricky C. They will both be competing at the Fittest Games this weekend!

WOD

EMOM 10min of:

1-6min: Clean + Front Squat + Jerk @55%-75%
6-7min Rest
7-10min Clean & Jerk @80% to Max
------------------------------------------------
1000M Run
Thrusters-50(75#-M/55#-W)
Pull Ups-30
T2B-20

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

WOD

Friday Open Gym: 8:30am-11am & 4pm-7pm.
---------------------------------------------------------
Assault Bike-40 Cal
GHD Sit Up-30
Bear Crawl-200ft(50/50 x2)
Dumbbell Hang Power Snatch-20(10L/10R)70#-M/50#-W)

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

DB Bench Press 8-12 Reps @ AHAP
Deadlift-5 @80%

x5 Rounds, Then;

Farmers Walk-100ft(50/50) x4 Sets @ Bodyweight Each or more.
-----------------------------------------------------------
Hang Power Clean & Press-15(115#-M/85#-W)
Burpee Pull Up-15
T2B-15
Double Under-30

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

WOD

EMOM 10min Start at 65% of C&J 1RM

Power Clean-2
Thruster-2
Front Rack Lunges-4(2/2-Alt)
--------------------------------------------------
AMRAP 12min of:

SHSPU-5
Pistols-10(5/5)
Swings(A)-15(70#-M/44#-W)
-------------------------------------------------

WOD

Bench Press: 70%x 4Sets @Sub Max Reps, 55% x1Set @ Sub Max Reps
Ring Rows(Box)-15-20 Reps
V-Ups-20(Unbroken)

x5 Rounds:
----------------------------------------------
Assault Bike Cal
Hang Squat Clean(135#-M/95#-W)
HSPU
Pull Up

21-15-9 Reps of Each:
----------------------------------------------
1 Arm DB Power Snatch-18(9L/9R) 70#-50#-M/45#-30#-W)
1 Arm OH Alternating Lunges-20(10/10) Left Arm
1 Arm DB Power Snatch-18(9L/9R)
1 Arm OH Alternating Lunges-20(10/10) Right Arm
Double Under-40

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

WOD

Squat Clean(Touch & Go) 3RM

15min:
----------------------------------------

AMRAP 14min of:

Wall Ball-150(20#-M/14-W/10ft)
Double Under-90
Burpee Pull Up-30
-------------------------------------------

WOD

12min EMOM (E/O)

Barbell Cluster-5 (155#-135#-M/105#-95#-W) Even Minute
Pull Up-10/8 & Lateral Burpees-5-Odd
-------------------------------------------------

AMRAP 12min:

Double Under-30
Double Kettlebell Squat-12(70#-M/44#-W)
Hand Release Push Up-10
--------------------------------------------------

WOD

Assault Bike 40cal
600M Run
Wall Ball-40(20#/14#)
Power Clean-20(155#-M/105#-W)
Wall Ball-40
600M Run
Assault Bike 40cal

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

Dumbbell Bench Press 5x5-8 Reps @ AHAP
Ring Push Ups-Max Reps x2 Sets(2min Rest between Sets)

Deadlift 5x5 Reps @ 80%
L-Sit or Strict Pull Up-Max Reps x2 Sets(2min Rest between Sets)
---------------------------------
Swings(R)-10 @Heavy Weight
Swings(R)-10 @Medium Weight
Swings(R)-10 @Light Weight
Push Up-25
Ab Crusher-30(35#-M/25#-W)

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

WOD

Back Squat: 65%x8 Reps (2 Sets), 75%x2 Reps (2 Sets)
------------------------------------------------------------------
Every 90sec x8 Rounds:

Thruster-8(75#-M/55#-W)
Lateral Burpee-8
Swing(A)-8(70#-M/44#-W)
-------------------------------------------------------------------

WOD

Bench Press: 4-6 Reps @70%-80%
DB Renegade Rows-16(8/8-Alt)

x5 Rounds Then;

Evil Wheel-10-20 Reps
2DB Alt Hammer Curls-Max Reps

x4 Sets:
--------------------------------------------
Assault Bike-40cal
400M Run
2KB Cluster-15(53#-44#-M/35#-25#-W)

x3 Rounds AFAP:
---------------------------------------------
Front Squat 5x5 @80%
Bulgarian Split Squat-10L/10R x2 Sets @70#-50#-M/50#-35#-W)

Bench Press: 5sets of 4-6 Reps @70%-80%
Weighted Push Up-15 to 20reps x2 Sets @45#-M/35#-25#-W
----------------------------------------------
Wall Ball-50
1 Arm DB/KB Snatch-40(20/20)60#-40#-M/40#-25#-W)
Burpee-30
1 Arm DB/KB Cluster-40(20/20)
V-Up-30

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

WOD

Skill Work: Pistols
------------------------
AMRAP 20min of:

Overhead Lunge-10(5/5)@95#-M/65#-W)
C2B Pull Up-8
Overhead Lunge-10
Swing(A)-12(70#-M/44#-W)
--------------------------

WOD

3min Max Reps Unbroken* Wall Ball(20#/14#-10ft)
3min Max Reps Double Unders
2min Max Reps Unbroken* Wall Ball
2min Max Reps Double Unders
-----------------------------------------------
*10 Hand Release Push Up Penalty
------------------------------------------------
Lateral Burpees-100
EMOM: 3 Deadlift @255#-M/175#-W

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

WOD

Open Prep:

11.2;  AMRAP 15min of:

Deadlift-9(155#-M/100#-W)
Hand Release Push Up-12
Box Jump-15(24/20)

3min Rest, Then;

11.3; 5min Max Reps of:

Squat Clean & Jerk(165#-M/110#-W)

3min Rest, Then;

"ANNIE"

50-40-30-20-10 Reps Of:

Double Unders
Butterfly Sit Ups

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

WOD

Friday Open Gym: 8:30am-11am & 4pm-7pm
--------------------------------------------------------
Front Squat 5x5 @ 80%
Bulgarian Split Squat 14L/14R x2 Sets (70#-50#-M/50#-35#-W)

Bench Press 5x5 @70%-80%
Weighted Push Up-15 to Max Reps x2 Sets(45#-M/35#-25#-W)

Barbell Bent Row-5x10Reps @Bodyweight or More
Strict Pull Ups-Max Reps x2 Sets
----------------------------------------------------
4 Rounds of:

Swings(A)-30(53#-M/35#-W)
Wall Ball-30
V-Up-30
Double Under-30

AFAP:
---------------------------------------------------
Assault Bike-50 Cal
Deadlift-4-0(155#-M/115#-W)
Box Jump-30
Front Squat-20
Push Press.Jerk-10

x2 Rounds For Time:
--------------------------------------------------
Schedule Change Reminder: Saturday Class is now at 9am.

WOD

5min AMRAP of:

Barbell Cluster-8(95#-M/65#-W)
Hand Release Push Up-12

3min Rest, Then;

7min AMRAP of:

Bear Complex-5(115#-M/75#-W)
Lateral Burpee-10

3min Rest, Then;

9min AMRAP of:

Hang Power Clean-5(135#-M/95#-W)
Wall Ball-15
----------------------------------------------

WOD

DB Bench Press-6-12 Reps
Close Hand Pull Up-8-12 or Sub Max Reps
Wide Arm Push Up-12 to max Reps
Russian Twist-20(35#-M/25#-W)

x5 Rounds:
----------------------------------------------
Assault Bike -40Cal
1 Arm OH Lunge-30(15L/15R-Alt)70#-53#-M/44#-35#-W)
Burpee Box Jump-20

x3 Rounds:
-----------------------------------------------
Back Squat 5x5 Reps @ 75%-80%
DB Bench Press 5x5-7 Reps @AHAP
Deadlift 5x5 Reps @80%
Weighted or Strict Pull Up-5x5 Reps @AHAP
-------------------------------------------------
1,600M Row
GHD Sit Ups-25
Double Unders-100
Burpee-50
Double Unders-100
GHD Sit Up-25
1,600M Row

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

WOD

20min AMRAP of:

Double Under-50
Push Press-10(115#-95#-M/75#-55#-W)
Front Squat-10
Thruster-10
C2B Pull Up-5

2min Rest, Then;

Active Recovery