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:
--------------------------------------------------