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