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#