WOD

Barbell Step Ups-16(8/8 Alt) 115#-95#-M/75#-65#-W
GHD Weighted Back Extension-12 (40#-M/30#-W)

x4 Rounds NFT:
----------------------------------------------------------------
14min of:

Wall Ball(20#/14#)
Swing(A)(53#-M/35#-W)
KB SDLHP
Double Under

10, 15, 20, 25, 30, 35..By 5's
----------------------------------------------------------------

WOD

Push Press: 3-3-3-3 Start @70% Add Each Round
Strict Wide Arm Pull Up-12

x4 Rounds:
--------------------------------------
Power Clean: 8-6-4-2-1 (Weights Below)
Target Burpee-12
Sled Sprint(115#)

x5 Rounds: AFAP
-------------------------------------
R1: 155#/105#
R2: 165#/115#
R3: 185#/125#
R4: 205#/135#
R5: 215#/145#

WOD

Dumbbell Bench Press-6-10 Reps
1 Arm DB Rows-15L/15R @ AHAP(Straps allowed)
Barbell Back Rack Lunge-20

x5 Rounds: Then,

Dumbbell Seated Press-15-20Reps
Wide Arm Pull Up-15(Strict)

x3 Rounds:
------------------------------------------------------------------
Swings(A)-22(70#-M/44#-W)
1 KB Step Up-22(20" Box)
Assault Bike-22 Cal
HR Push Up-22
Wall Ball-22(30#-M/20#-W)

x3 Rounds For Time:
-----------------------------------------------------------------
Double Under-80
Thruster-40(75#-M/55#-W)
Swing-40(Unbroken/53#-M/35#-W)
Pull Up-20
Double Under-60
Thruster-30(95#-M/65#-W)
Swing(A)-30(Unbroken)
C2B Pull Up-30
Double Under-40
Thruster-20(115#-M/75#-W)
Swing-20(Unbroken)
Muscle Up-10

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

WOD

5 Rounds of:

Thruster-5(115#-M/75#-W)
Target Burpee-5

Then,  400M Run,

4 Rounds of:

Clean & Jerk-10(135#-M/95#-W)
T2B-10

Then, 400M Run,

2 Rounds of:

Front Rack Lunge-20(155#-M/105#-W)
HSPU-20

For Time: 35min Time Cap:
--------------------------------------------------
Schedule:

Monday- thru- Wednesday: Normal Schedule
Thursday: 8am Class Only
Friday: Open Gym: 8:30am-10am & 4pm-7pm
Saturday: Closed

WOD+ Schedule:

8min EMOM

Snatch-3 @65%-70%
-----------------------------
16min AMRAP of:

Rounds of "Cindy": 1,2,3,4,5,6,7..by 1's
Power Clean-3(Ladder weight every 2 Rounds)
-----------------------------------------------
Men:       165#-185#-205#-215#-225#
Women:  115#-125#-135#-145#-155#
------------------------------------------------
Schedule:

Monday- thru- Wednesday: Normal Schedule
Thursday: 8am Class Only
Friday: Open Gym: 4pm-7pm
Saturday: Closed

WOD

Bench Press-Max Reps @60%
V-Up-15 Unbroken
1 Arm DB Rows-15L/15R @AHAP
GHD Sit Up-15(4 Count Down/Fast Up)

x5 Rounds, Then,

Strict Wide Arm Pull Up-8-12 Reps
Ring Push Ups-10-20 Reps

x3 Rounds:
--------------------------------------------------
200M Run w/ Wall Ball* (20#/14#)
Wall Ball-20 Unbroken*   > Run and Wall Ball WB must be in play
Assault Bike-15 Cal
Hang Clean & Press-10(135#-M/95#-W)

x5 Rounds:
---------------------------------------------------
Tire Flip-8 @AHAP 500#-M/320#-W
Farmers Walk @AHAP 100ft
Sled Push 100ft @AHAP

x5 Rounds:
---------------------------------------------------
Wall Ball-50 Unbrioken*

Then,

21-15-9 Reps of:

Front Squat(From Ground)165#-M/15#-W
Burpee Pull Up
HR Push Up

Then,

Wall Ball-50 Unbroken*
--------------------------------------------------
* 10 Hand Release Push Up penalty if the Wall Ball touches the ground.
For WOD 1: Wall Ball must be heald during the Run AND during the Wall Ball Reps.

WOD

KING KONG 25min AMRAP:

Deadlift-1(455#-315#-M/225#-185#-W)
Muscle Up-2
Squat Clean-3(250#-205#-M/175#-135#-W)
SDHSPU-4 (4")
------------------------------------------------------
Use heaviest weight as possible or 75%-80% of 1RM

WOD

Every 2min For 14min:

Assault Bike-15 Cal
Power Clean-3 @80%
----------------------
6min Rest, Then,
----------------------
Every 2min For 14min:

200M Run
Burpee to Plate-10
Unbroken Wall Ball-Max Reps(20#/14#)
--------------------------------------

WOD

Front Squat: 5 Sets of 5 Reps @80%
--------------------------------------------
15min AMRAP of:

Double Under-30
2 Dumbbell Thruster-15(44#-40#-M/30#-25#-W)
2 Dumbbell Suitcase Lunges-30(Total)
HSPU-15
---------------------------------------------

WOD

Barbell Push Press-8-12 Reps
Strict Wide Arm Pull Ups-8-12 Reps
GHD Weighted Back Extensions-15(40#-M/20#-W)

x5 Rounds, Then,

2DB Standing Press-15-20 Reps
Barbell Bent Row-30-20-10 Reps(Light/Medium/Heavy)

x3 Rounds: NFT
-------------------------------------------------------------------
Wall Ball-40(20#/14#)
SDLHP-30(70#KB/53#KB)
Target Burpee-40
Push Press-30(95#-M/65#-W)
Assault Bike-40 Cal

x2 Rounds For Time:
-----------------------------------------
600M Row
Hang Power Clean-20(115#-M/85#-W)
Thruster-30
800M Run
Lateral Burpee-40
Wall Ball-60(20#/14#)
1000M Row

For Time:
----------------------------------------
Sandbag Get Up-6L/6R
Weighted Push Up-20(45#-M/35#-W)
Dumbbell Farmers Walk(200ft) @AHAP

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

WOD

Back Squat: 7-10 Reps @65%-70%
Dumbbell Bench: 15-20 Reps
Sled Push(140ft) @155#

x5 Rounds: 2-3min Rest Between Rounds, Not For Time:
---------------------------------------------------------------------

The Butchers are out and ready for the PM Classes! 😈🔥

A post shared by CrossfitSeguin (@crossfitseguin) on Nov 7, 2017 at 10:43am PST

WOD

8min EMOM of:

Power Clean+ Clean + Jerk @75%-80%
-------------------------------------------------

Bear Complex-8(135#-115#-M/85#-75#-W)
Double Under-50
Bear Complex-8
Hand Release Push Up-40
Bear Complex-8
C2B Pull Up-30
Bear Complex-8
Burpee Box Jump Over-20(24"/20")

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

WOD

Assault Bike-50cal
Wall Ball-50(Unbroken*)20#/14#
Assault Bike-40
Swing(A)-40(Unbroken*)53#-M/35#-W
Assault Bike-30
Pull Up-30(Unbroken*)

For Time: *5 Burpee Penalty
----------------------------------------------------
2 Rounds of "Big Nate"
200M Run
4 Rounds of "Big Nate"
400M Run
6 Rounds of "Big Nate"
600M Run

For Time:
--------------------------------------------------
Tire Flip-8 @AHAP
Farmers Walk(100ft(50/50) @AHAP
Weighted Push Ups-18

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

Muscle Up skills for the 5:30 Crew! . . #crossfitseguin #muscleups #morningcrew #skills #pullups #CrossFit #wodkillas #bodyweightworkout #bodybuilding #powerlifting #strongman

A post shared by CrossfitSeguin (@crossfitseguin) on Nov 3, 2017 at 4:22am PDT

WOD

Front Squat: Find a 1RM:
-------------------------------
15min AMRAP of:

Unbroken Barbell Complex*

Power Clean-3(155#-135#-M/105#-95#-W)
Thruster-6
Back Squat-9
T2B-12
200M Run
---------------------------------------
* 5 Lateral Burpee Penalty

WOD

Weightlifting Program Posted on the Board:
-----------------------------------------------------------
Dumbbell Bench Press-15-20 Reps
Barbell Bent Row-20

x5 Rounds: Then,

GHD Sit Up-15(4sec Count Down)
Weighted Push Up-15 to Sub Max(45#/35#)
2KB Suit Case Deadlift-20(88#-70#-M/70#-53#-W)

x4 Rounds:
----------------------------------------------------------------
4 Rounds of:

2min Max cal Assault Bike
Swing(A)-15(70#-M/53#-W)
Hand Release Push Up-18
1 Kettlebell Walking Lunge-20

For Time & Cals
---------------------------------------------------------------
5 Rounds of:

Sled Push-140ft(70/70)Start @165#-M/135#-W (Add Each Round)
Weighted Step Up-16(50#-M/35#-W)
Strict L-Sit Pull Up-8
1 Arm DB Clean & Press-6L/6R-AHAP
----------------------------------------------------------------
Double Under-50
Bear Complex
Target Burpee    >9-12-15 Reps of Each (115#-M/75#-W)

x3 Rounds of:

Rope Climb-3
Push Up-20

x2 Rounds For Time:
----------------------------------------------------------------