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