WOD

Thursday:

Skill/Primer:

8min AMRAP

Swings(A)-10
12' Obstacle Handstand Walk

3min Rest, Then, For Time:

3 Rounds of:

DBall OS-10(100/80)
Assault Bike-15cal

Then, 30 Deadlift*(225/155)
*10 Pistols every break

Then,

3 Rounds of:

DBall Squat(100/80)
HSPU-15
-------------------------------------------
Wednesday and Friday Open Gym WODs posted in members page.

WODs

Monday:

Front Squat: 1RM

WOD:

14min AMRAP of:

OHS-7(135/95)
T2B-14
Bar Facing Burpee-7
---------------------------------
Tuesday:

BB Cluster-      10-8-6-4-2 (135/95)
Lateral Burpee-20-16-12-8-4

Then,

5 Rounds of:

Wall Ball-15(20/14-10ft)
Power Clean-5(205-185/145-125)

Then,

Pull Up-30
---------------------------------------

WODS From The Past Week:

Monday:

From Comp Train:

0:00-10:00: 1mile Run + Max Reps Clean & Jerk(135/95)

3min Rest,

13:00-20:00: 800M + Max Reps Power Snatch(115/80)

3min Rest,

20:00-27:00: 400M Run + Max Reps Thrusters(95/65)
-------------------------------------------------------------------
Tuesday:

4 Sets:

Back Squat-5 @70%
T&G Power Clean-4 Start @70% Add During

3Rounds NFT of:

Assault Bike-15/12cal
GHD Sit Up-21
Handstand Walk-24ft(RX+ 50ft)
------------------------------------------------------------------
Wednesday Open Gym: Pick your poison

Strongman:

Empty Sled Sprint 150M
D Ball Over Shoulder-6(100/80)
D Ball Carry-150ft(75/57)100/80

Then, 20 Tire Flips AFAP/AHAP

Conditioning Option 1:

10 Rounds of:

200M Run
C2B Pull Up-7
Front Squat-7(135/95)
HSPU-7

Conditioning Option 2:

3 Rounds of:

400M Run
Double Unders-40
Assault Bike-30cal
2KB Clean-12(53/35)
2KB Squat-9
C2B Pull Up-6

Strength:

8sets of:

Bench Press-10 @65-70%
2DB Renegade Rows-12(6/6) AHAP

Then, 2 Sets of:

Weighted Push Up-75(25/15)
2DB Alt Hammer Curls-100
------------------------------------------------
Thursday:

Strength: 4 Rounds start @60% Add Each Set on Barbell

Strict Press-3
Push Press-3
Split Jerk-3

Bulgarian Split Squat-12(6/6) AHAP

3 Rounds, 18min Cap of:

Deadlift-7(315/205)
Bar Facing Burpees-21
Alt Pistols-42
-------------------------------------------------------------
Friday Open Gym
-------------------------------------------------------------
Saturday: Partner WOD For Time:

Double Unders-200
Thrusters-60(95/65)
2KB/DB Step Ups-50(50/35)
1 Arm Alt DB Snatch-40(50/35)
Pull Up-50
Partner Clapping Push Ups-60
Assault Bike-100cal
Double Under-200
-------------------------------------------------------------

WOD

6min EMOM of:

Hang Snatch-2 Start @70%-75% Add During

3min Rest, Then,

8min EMOM of:

Power Clean-2 Start @70% Add During
Front Squat-2
Jerk-1

6min Rest, Then,

10min AMRAP of:

1 Arm DB Snatch-8(80#-70#-M/50-45#-W)
Assault Bike Sprint-12/10 Cal
Double Under-20
--------------------------------------------------------

WOD

4 Rounds of:

Swing(A)-21(70#-M/53#-W)
T2B-15
Box Jump Over-9(24/20)

Then,

Wall Ball-50(20/14-10ft)
Muscle Up-10

Then,

2 Rounds of:

Front Rack Lunges-20(155#/105#)
Hang Power Clean-10

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

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WOD

Strength:

4 Sets of:

Back Squat: 65%x8 Reps(2 Sets), 75%x5 Reps(2 Sets)
Handstand Walk-30ft(or progressions)

WOD:

8min AMRAP of:

Push Press-10(135#-M/95#-W)
Double Under-30

2min Rest, Then,

8min AMRAP of:

Stone or DBall-5(115-100-M/80-60-W)
T2B-10
--------------------------------------------------------------------

WOD

15min AMRAP of:

Wall Ball-15 UB (20#-M/14#-W)-10ft
Burpee Pull Up-12
Hang Bear Complex-6(115#-M/85#-W)

5min Rest, Then,

8min Partner Assault Bike Max Cals, switch on the Minute
--------------------------------------------------------------------

WODs

Monday:

3 Rounds of:

400M Run
Goblet Squat-24(70#/53#)
1 Arm DB Power Snatch-12L(70/50)
1 Arm DB Power Snatch-12R

Then, With remaining time:

Find a 1 RM of the following Complex:

Clean +Front Squat + Jerk

30min Cap
-------------------------------------------------
Tuesday:

4 Sets of:

Push Press-4-6 Reps @80%
KB SDLHP-20(88#/70#)

12min AMRAP of:

Thruster-9(125#-M/85#-W)
Double Under-35

2min Rest, Then,

2 Rounds of:

1min Max C2B Pull Ups
1min Max SHSPUs
-----------------------------------------------------
Wednesday's Assault Bike WOD:

3 Rounds of:

Assault Bike-30cal
2DB Suitcase Lunges-30(50#-M/35#-W)
2DB Hang Power Clean-15
2DB Push Press-12
Sled Sprint(Empty 65#)-150M
-----------------------------------------------------
Thursday:

10min EMOM (E/O) of: (40#-M/25#-W)

2DB Suitcase Step Ups-12 Left-Even Minute
2DB Suitcase Step Ups-12 Right-Odd Minute

5min Rest, Then,

15min AMRAP of:

400M Run
Pistols-12(6/6)
Muscle Up-6
Clean-3(165#/115#-W) Add Each Round:
--------------------------------------------------------

WOD

10min AMRAP of:

Hang Bear Complex-3(135#-M/95#-W)
Burpee Muscle Up-6

2min Rest, Then,

10min EMOM (E/O) of:

Assault Bike-15cal-M/12cal-W-Even Minute
DB/KB Cluster-5(50#-M/35#-W)-Odd Minute

2min Rest, Then,

1000M Timed Run:
---------------------------------------------------------

WOD

5 Rounds of:

Power Snatch-3(135#-115#-M/95#-75#-W)
Double Under-30

400M Run, Then,

10 Rounds of:

Clean & Jerk-3(185#-165#-M/125#-115#-W)
Bar facing Burpee-5

For Time: 40min Time Cap:
--------------------------------------------------------

WOD

Back Squat: 3 Sets of 5@75%
------------------------------------
18min EMOM (E/O)

OHS-4 (135#-M/95#-W)-Even Minute
1 Round of "Cindy"-Odd Minute
------------------------------------

WOD

4 Sets of:

Back Squat-6 @70%
Broad Jump-6 For Max Distance
---------------------------------------
15min AMRAP of:

HSPU-10
Swing(A)-25(70#-M/44#-W)
Double Under-50
Sled Push-100ft (165#)
---------------------------------------

WOD

Front Squat: Find a 3RM w/3Sec Pause

1 Arm DB Clean & Strict Press-10L/10R
Weighted Ring Dips-20

x4 Sets:
------------------------------------------------------
12min AMRAP of;

200M Run
Curtis P-5(115#-M/75#-W)
Pull Up-7
Box Jump Over-9
--------------------------------------------------

WOD

30min EMOM of:

Min 1: Bear Complex(135#/95#) 1,2,3,4,5,6..ladder by 1's
Min 2: Burpee to Plate-12
Min 3: T2B-12
--------------------------------------------------------------------------

WOD

3 Sets of:

Back Squat-6 @75%
Plate Plyo Push Up-20-M/15-W
---------------------------------------
14min AMRAP of:

Wall Ball-12UB(30#-M/20#-W)
Hang Squat Clean-9(135#-M/95#-W)
Thruster-6
Clean & Jerk-3
-----------------------------------------

WOD

10min EMOM of:

Power Clean + Hang Clean+ Cluster
(Start @70% Add weight during. Post heaviest weight)

----------------------------------------
16min EMOM (E/O)

1 Arm Alt DB Power Snatch-4* + Double Under-30-Even Minute
Burpee Box Jump Over-8(24"/20")-Odd Minute
--------------------------------------------------------
*Total Reps: 100#-70#-M/60#-40#-W)

WOD

Monday:

3 Rounds (14min Cap)

400M Run
Swing(A)-21(53#/35#)
Target Burpee-12

5min Rest,

5 Rounds of:

Assault Bike-40sec Max Cal
3min Rest
-------------------------------------

WOD

5 Rounds of:

Front Squat-3 Start @70% Add Each Round
Back Squat-60sec Max Reps with FSQ Weight
Rest 3min Between Rounds
---------------------------------------------------------
12min AMRAP of:

"Nasty Girls"

Squat-50
Muscle Up-7
Hang Power Clean-10(135#-M/95#-W)
---------------------------------------------------------

WOD

4 Sets of:

Front Squat-5 @70% Add During
Weighted Ring Dips-10-15 Reps
1 Arm DB Bent Rows-12-15 Reps AHAP
---------------------------------------------------
14min AMRAP of: (80#-60#-M/50#-40#-W)

1Arm DB Power Snatch-6 Left
1Arm DB Squat Clean-6 Left
1 Arm DB OH Lunges-6 Left
Repeat on Right, Then,
Burpee Broad Jump-100ft
----------------------------------------------------

WOD

Monday:

2 Rounds of:

400M Run
Burpee Box Jump Over-21(24/20)
Thruster-15(115-M/75#-W)
C2B Pull Up-12

Then,

3 Rounds of:

Assault Bike-18cal-M/15cal-W Sprint
T2B-20
Deadlift-10(225#-M/185#-W)

40min Cap:
---------------------------------------------------

WOD

4 Sets of:

Back Squat-7 @65%-70%
Weighted Ring Dips or Push Ups-12-15 Reps(45#+/45#-25#)
----------------------------------------

14min AMRAP of:

Thruster-8(115#-M/75#-W)
Front Rack Lunge-12
Burpee Broad Jump-100ft
Assault Bike-12/10Cal SPRINT
-----------------------------------------

WOD

6min EMOM:

Snatch: Start @75%-80% Add During

2min Rest, Then,

8min EMOM:

Clean + Hang Clean 1+1 Start @75% Add During:

4min Rest, Then,

10min AMRAP of:

Power Clean-3(165#-135#-M/115#-95#-W)
Front Squat-3
STO-3
Box Jump Over-6(24/20)
----------------------------------------------------------------

WOD

12min AMRAP of:

T2B-15
Wall Ball-30(20#/14#)-10ft
Double Under-60

3min Rest, Then,

12min AMRAP of:

Buy in: 1000M Run

Then with Remaining Time:

Bear Complex(135#-M/95#-W)
Burpee Pull Up

1, 2, 3, 4, 5, ..Continue by 1's
----------------------------------------------

WOD

3 Rounds NFT of:

2KB Racked Step Up-18 Total(53#-M/35#-W)
Sled Sprint(Around Bldg)
Weighted Ab Wheel-10-12 or 20 No Weight
-------------------------------------------------------

14min AMRAP of:

1 Arm DB Snatch-12 Total(70#-M/40#-W)
Wall Ball-9 Unbroken(30#/20#)
Muscle Up-6
-------------------------------------------------------

WOD

4 Sets of:

Front Squat-5 @70% Add Each Round
Muscle Up-10 or Ring Dip-12
1 Arm DB Power Clean & Press-8L/8R @AHAP
-----------------------------------------------------------
4 Rounds of:

2KB Thrusters-1min Max Reps(53#-44#-M/35#-30#-W)
T2B-1min Max Reps
1min Rest
-----------------------------------------------------------

WOD

Birthday WOD

J.G.

2 Rounds of:

800M Run
23 Clean & Jerk(155#-135#-M/115#-95#-W)
82 Double Unders
36 Bar Facing Burpees

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

WOD

10min Cap For:

2000M Run

2min Rest, Then,

15min AMRAP of:

Push Press-5(135#/95#)
Thruster-5
Front Squat-5
Wall Ball-10
Double Under-30
----------------------------------------

WOD

28min EMOM of:

Min 1: Deadlift-6 @75%
Min 2: HSPU-12
Min 3: Assault Bike-12/10cal
Min 4: Alternating Pistols-16 Total
--------------------------------------------

WOD

3 Rounds of:

Lateral Burpee-25
Thruster-15(115#-M/75#-W)

400M Run, Then,

3 Rounds of:

Swing(A)-35(70#/44#)
Sled Sprint(Empty)

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

WOD

4 Sets of:

Front Squat-6@80%
Weighted Ring Dips-12 @AHAP
----------------------------------------
3 Rounds of:

Front Rack Lunges-18(135#-M/95#-W)
Weighted Push Ups-15(45#/25#)
1 Arm DB Alt Snatch-10(80#/50#)
Sled Sprint(Empty 65#) Around Bldg
----------------------------------------------

WOD

4min EMOM:

Clean + Jerk: 2+2 Start @65% Add During

4min EMOM:

Clean + Jerk: 2+1 Add During

1min Rest, Then

Every 90sec x3

Clean + Jerk: 2+1 Add During: Goal 85% or More
------------------------------------------------------------
12min AMRAP of:

Wall Ball-15 Unbroken(20#/14#)
Burpee Pull Up-10
-----------------------------------------------------------

WOD

8min Cap for:

1mile Run

-3min Rest, Then-

8min AMRAP of:

Double Under-30
Cluster-3(185#-165#-M/135#-105#-W)
Bar Facing Burpee-6

-2min Rest, Then-

2min Max 2KB/DB Suitcase Step Ups(53#/35#-20"Box)
---------------------------------------------------------------------

WOD

4 Sets of:

Back Squat-4 @80%
Turkish Get Up-3L/3R (53#-M35#-W)
----------------------------------------------

12min AMRAP of:

Med Ball Hill Run(30#/20#)
2DB/KB Thrusters-10(53#-44#-M/35#-30#-W)
Push Up-20
-----------------------------------------------

WOD

4 Sets of:

Deadlift-6 Reps Start @70% Add During
Weighted Ring Push Ups-10-15 Reps @AHAP

Then,

2 Sets of Max Rep Strict Pull Ups
(Rest 2min Between Sets)
-------------------------------------------------------
14min AMRAP of:

200M Run
Burpee Broad Jump-100ft
Assault Bike SPRINT-12Cal/10Cal
Bear Crawl-100ft
--------------------------------------------------------

WOD

7min Cap for:

Timed 1,200M Run

4min Rest, Then;

14min AMRAP of:

Wall Ball-12(20#/14#)-10ft
Deadlift-8(185#-165#-M/135#-115#-W)
Power Clean-4
STO-2
------------------------------------------------------

Normal Schedule For Easter Weekend

Normal Schedule today(Friday) and Saturday at CrossFit Seguin!

Friday: 5:30am-Class, Open Gym: 8:30am-11am & 4pm-7pm
Saturday: 9am-Class With Coach Diana. Weighted Vest Option for Saturdays WOD, bring it if you got it!

WOD

4 Sets of:

Strict Press 8-12 Reps @65%-70%
Farmers Hold-1min(110#-90#-M/88#-70#-W)
---------------------------------------------------------
12min AMRAP of:

Power Snatch-3(155#-135#-M/105#-85#-W)
Bar Muscle Up-6
Double Under-20
--------------------------------------------------------

WOD

4 Sets of:

Back Squat-5 Start @ 70% Add Weight Each Set
Weighted Ring Dips-15(40#-M/14#-W)
-----------------------------------------------------------
14min AMRAP of:

Power Clean-4(185#-165#-M/125#-115#-W)
Front Racked Lunges-8 Total
STO(Shoulder to Overhead)
Rope Climb-1
-----------------------------------------------------------

WOD

7min AMRAP of:

Thrusters(100#-M/65#-W)
C2B Pull Ups

3,6,9,12,15,18...Ladder by 3's

3min Rest:

Timed: 1000M Run (7min Cap)

2min Rest:

5min AMRAP of:

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

2,4,6,8,10,12,14,16...Ladder by 2's
--------------------------------------------------------

WOD

4 Sets of:
Bench Press: 75% Add weight Each Round for Sub Max Reps
Strict/Bar or Ring Muscle Up-5 (or MU Progression: 5+5)
-------------------------------------------------------
14min AMRAP of:

200M Run
Push Press-3(165-155#-M/115#-105#-W)
Thruster-3
Assault Bike-10 Cal Sprint
Stone/or/D-Ball-3(145#-115#-M/100#-80#-W)
-------------------------------------------------------

WOD

4 Sets of:

Snatch+ Hang Snatch 2+1 @65%x2 Sets /70%x2 Sets /75% /80%
Hanging Leg Raise(Strict T2B)-10
-------------------------------------------------------------------------------
12min AMRAP of:

Wall Ball-8(30#-M/20#-W)
DHSPU-4(5"/3")
Clean-1(225#-205#-M/155#-135#-W)
--------------------------------------------------------------------------------

WOD

4 Sets of:

Deadlift-5 Start @70% Add Weight
Weighted Ring Push Up-12(70#-M/45#-W)
-----------------------------------------------------
14min AMRAP of:

*Front Rack Lunge-12(135#-M/95#-W)
*Front Squat-10
Muscle Up-8
--------------------------------------------------------
*Front Rack Lunges & Squats are done UNBROKEN
*8 Lateral Burpee Penalty if you drop the bar.

Heavy Deads & Heavy Weighted Ring Push Ups on the menu today! . . #crossfitseguin #strengthtraining #gainzz #rings #weightedeverything #pushup #deadlift #traps #chestworkout #fitfam #seguin

A post shared by CrossfitSeguin (@crossfitseguin) on Mar 19, 2018 at 8:48am PDT

WOD

Strength:

4 Sets of:

Bench Press: 75%x 2 Sets, 80% x2 Sets: Sub Max Reps
Stone to Shoulder-6-6-4-4(145#-115#-M/100#-60#-W)or D-Ball
1 Arm Farmers Walk-75ft-Left/75ft-Right(110#-M/90#-W)
-----------------------------------------------------------------------------
Conditioning:

12min AMRAP of:

200M Run
Power Clean-4(155#-M/105#-W)
Lateral Burpee-8
200M Run
Wall Ball-16(30#-M/20#-W)
-------------------------------------------------------------------------------

WOD

18.3

2 Rounds for Time:

Double Unders-100
OHS-20(115#-M/80#-W)
Double Unders-100
Ring Muscle Up-12
Double Unders-100
1 Arm DB Alt Snatch-20(50#-M/35#-W)
Double Unders-100
Bar Muscle Up-12
--------------------------------------------------

WOD

5min EMOM of:

Snatch(Full or Power)-2 Start @65% Add During

1min Rest,

4min EMOM of:

Snatch-1 Add During
---------------------------------------------------------------
12min AMRAP of:

Front Squat(Rack)-10(185#-M/135#-W)
Lateral Burpee-10
---------------------------------------------------------------

WOD

5min EMOM of:

Snatch(Full or Power)-2 Start @65% Add During

1min Rest,

4min EMOM of:

Snatch-1 Add During
---------------------------------------------------------------
12min AMRAP of:

Front Squat(Rack)-10(185#-M/135#-W)
Lateral Burpee-10
---------------------------------------------------------------

WOD

4 Sets of:

Back Squat-5 @75%
Handstand Walk-24ft
L-Sit Rope Climb-2
------------------------------
14min AMRAP of:

200M Run
Pull Ups(Any Style)-Max Reps
Sled Sprint(Empty)
-------------------------------

WOD

Monday:
----------

10min EMOM (E/O)

3 Position Clean Start @65% Add During-Even Minute
Wall Ball-10(30#/20#-10ft)-Odd Minute

6min Rest:

18.2A & B

12min Cap For:

DB Squats(50#-M/35#-W)
Bar Facing Burpees
1-2-3-4-5-6-7-8-9-10 Reps of Each, Then,

1RM Clean w/ Remaining Time:
--------------------------------------------------------------------

WOD

4 Min EMOM of:

Clean-4 T&G @65%

4min EMOM of:

Clean-3 T&G @75%

90sec Rest,

Every 90sec for 3 Rounds:

Clean-2 Start @ 80% Add Each Round:
-----------------------------------------------
12min AMRAP of:

200M Run
Target Burpee-12
Thruster-15(115#-M/75#-W)
-----------------------------------------------

WOD

Back Squat 4x4 Starting at 70% Add Weight Each Set:
------------------------------------------------------------------
20min AMRAP of:

Double Under-50
Deadlift-5*(115#-M/75#-W)
Hang Power Clean-5*
Front Squat-5*
Push Press-5*
Back Squat-5*
Bar Muscle Up or C2B Pull Up-5
-----------------------------------------
*Unbroken Barbell Complex
(5 Burpee Penalty if the Bar Drops)

WOD

4 Sets of:

Front Squat: 4 Reps @85%
Weighted Ring Push Up-15 @AHAP
1 Arm "Banded" Pull Up-5L/5R
----------------------------------------
12min AMRAP of:

C2B Pull Up-5
OHS-10(95#-M/65#-W)
Double Under-30

1min Rest, Then,

90sec Max Unbroken Thrusters(95#-M/65#-W)
------------------------------------------

WOD

12min AMRAP of:

Wall Ball(30#-M/20#-W)
1 Arm DB Snatch(70#-M/50#-W)

2,4,6,8,10,12,14,16,18..Ladder by 2's

3min Rest, Then

12min AMRAP of

Hand Release Push Up-20
Dumbbell Goblet Squat-15(70#/50#)
Burpee Broad Jump-72ft(36'/36")
Bear Crawl-72ft(36'/36')
--------------------------------------------

WOD

5 Sets of:

Back Squat-6 Reps Starting @65% Add Weight During
1 Arm Ring Row 7L/7R or 20 Ring Rows(Box)
----------------------------------------------------------
10min AMRAP of:

Wall Ball-10(30#-M/20#-W)
Burpee-10
Rope Climb-1

90sec Rest, Then,

3min Max Rep Doubkle KB/DB Step Ups on 24" Box(44#-40#-M/25#-20#-W)
------------------------------------------------------------

WOD

Power Clean: 10-8-6-4*
DHSPU-         5-4-3-2**
-----------------------------
*@70%, 75%, 80% & 85%
**Add Plates Each Round
------------------------------

14min AMRAP of:

Power Snatch-4(135#-115#-M/95#-75#-W)
Ring Push Ups-15
OHS-8
Double Under-30
----------------------------------

WOD

8min EMOM of:

Clean +Hang Clean + Jerk (Start @70%)
-------------------------------------------------
14min Cap for :

1 Mile Run, Then,

18-15-12 Reps of;

Thrusters (95#-M/65#-W)
Bar Facing Burpees
-------------------------------------------------

Kettlebell Thrusters, C2B Pull Ups & D-Ball Carry..Killer combo! . . #crossfitseguin #fittestexperience #rippedhands #pullups #fitfam #crossfitfamily #cb1 #thrusters #pullups #kettlebell

A post shared by CrossfitSeguin (@crossfitseguin) on Jan 28, 2018 at 6:38am PST

WOD

4 Sets of:

Front Squat 5 Reps w/2sec Pause @70%
Weighted Ring Plank-90sec (35#-M/25#-15#-W)
-------------------------------------------------------
3 Rounds of:

Plate Plyo Push Up-1min Max Reps(45# Plates)
D Ball Over Shoulder-1min Max Reps (100#-M/80#-W)
2 KB Racked Lunges-1min Max Reps(44#-M/30#-W)
Strict Pull Up-1min Max Reps
1min Rest:
---------------------------------------------------------

Coach Kelle on the Snatch Complex! CrossFit Seguin representing at the Fittest Experience! . . #crossfitseguin #fitfam #fittestexperience #snatch #ohs #wodkillas #seguin #austin #crossfitcoach #mytime

A post shared by CrossfitSeguin (@crossfitseguin) on Jan 27, 2018 at 5:33pm PST

WOD

Skill: Free Handstand Hold & Pistols
----------------------------------------------
18min AMRAP of:

200M Run w/Wall Ball
Wall Ball-12(30#/20#-10ft)
Deadlift-9(165#-M/115#-W)
Hang Power Clean-6
Front Squat-3
------------------------------------------------

WOD

4 Sets of:

Back Squat-9 @65%
Weighted Wide Arm Pull Up-8(AHAP/Med Ball or Plate)
DHSPU(Strict)-7(2x45# Bumper Plates Each Side)
--------------------------------------------------------------
3 Rounds of:

1min Max Rep-2DB Suitcase Lunges(70#-M/50#-W)
1min Max Rep Ring Push Ups
1min Max Rep Assault Bike
1min Max Reps KB SDLHP(70#-M/53#-W)
1min Rest
---------------------------------------------------------------

RISE & GRIND Ladies and Gents! Time to put in more WORK! Tuesday Schedule at CrossFit Seguin: 9am-Class 4pm-Open Gym 5pm-Class 6pm-Class . . #gainzz #crossfitseguin #trainforlife #barbell #dumbells #kettlebell #lovetolift #seguin #fitlife #fitfam #powerlifting #weightlifting #strengthtraining

A post shared by CrossfitSeguin (@crossfitseguin) on Jan 23, 2018 at 4:12am PST

WOD

Wall Ball-100(*Unbroken)20#-M/14#W

Then,

1 Arm DB/KB **OH Lunges 40-30-20  (53-50#-M/35#-W)
Double Under                         80-60-40

Then,

21-15-9 Reps of:

1 Arm Alt DB/KB Power Snatch 
Burpee Over DB/KB

For Time: 30min Cap
--------------------------------------------------------------------------
*10 Cal Assault Bike Penalty
**Must Do Equal Reps Each Arm. Example: For 40 Reps, 20L/20R

It's MONDAY time to get another week of training started! Monday Schedule at CrossFit Seguin: 5:30am-Class 9am-Class 4pm-Open Gym 5pm-Class 6pm-Class . . #crossfitseguin #barbell #weightlifting #powerlifting #calisthenics #gymnastics #mondaymadness #dumbells #wallballs #lunges #strengthtraining #conditioning

A post shared by CrossfitSeguin (@crossfitseguin) on Jan 22, 2018 at 4:14am PST

WOD

Front Squat: 5 Sets of 6 Reps @80%
---------------------------------------------
WOD

7min AMRAP:

Power Clean-3 @75% of PC 1RM
SHSPU-6
Burpee Box Jump Over-9(24"/20")

2min Rest:

7min AMRAP of:

Squat Clean-3 @80% of SQCN 1RM
DHSPU-6
C2B Pull Up-9
-----------------------------------------------

STRONGER EVERYDAY! Angelica repping out Ring Push Ups! Thursday Gym Schedule: 9am-Class 4pm-Open Gym 5pm-Class 6pm-Class . . #crossfitseguin #gainzz #bootcampdivas #rings #projectaftermath #crossfitfamily #seguin #strongereveryday #bodyweightgainz #strongchicks #upperbodyworkout #fitlife #trainforlife #CrossFit #calisthenics #trainwithus

A post shared by CrossfitSeguin (@crossfitseguin) on Jan 18, 2018 at 4:08am PST

Weather Update: Tuesday AM Classes Cancelled

ALL Tuesday Morning Classes Have Been Cancelled Due to Weather.
CrossFit Seguin will Open at 4pm.

WOD

30min AMRAP of:

400M Run
K2E-20
Wall Ball-20(Unbroken)20#/14#
Ring Push Ups-Max Reps
Sled Push-140ft(155#)
-------------------------------------------

Friday Open Gym

Friday Open Gym: 8:30am-11am & 4pm-7pm.
Weightlifting, Conditioning and Strength Programs are posted on the board.
Drop-ins welcome.
-----------------------------

Friday Schedule at CrossFit Seguin! Morning Class and Open Gym. Weightlifting, Strength & Conditioning WODs posted on the board. . . #seguin #crossfitfamily #crossfitseguin #bootcampdivas #projectaftermath #mytime #weightlifting #strongman #calisthenics #gymnastics

A post shared by CrossfitSeguin (@crossfitseguin) on Dec 22, 2017 at 2:47am PST

WOD

Strength

4 Rounds of:

2DB Suitcase Walking Lunges-20(50#/35#)
Weighted Pull Up w/Med Ball-8-12 Reps (AHAP)
Weighted Push Ups-15-20 Reps (AHAP)
-------------------------------------------------------------
WOD

4min Cap for:

800M Run

1min Rest, Then,

12min AMRAP of:

Double Under-20
Bar Facing Burpee-10
Front Squat(Rack)-8(165#-M/115#-W)
------------------------------------------------------------

Rise & Grind Everyone! It's Thursday AKA Leg Day! Classes going down at: 9am-Class 4pm-Open Gym 5pm-Class 6pm-Class . . #crossfitseguin #bootcampdivas #projectaftermath #mytime #legday #gainzz #conditioning #strengthtraining #lovetolift #weightlifting #powerlifting #calisthenics #barbell #kettlebell #dumbbell #fitfamily #trainforlife #seguin #texas

A post shared by CrossfitSeguin (@crossfitseguin) on Jan 11, 2018 at 3:48am PST

WOD

5 Rounds For Time of:

400M Run
Wall Ball      50-40-30-20-10 (20#/14#)
Power Clean-10-8-6-4-2
------------------------------------------------
Power Clean Weight:

R1: 135#-M/95#-W
R2: 155#-M/105#-W
R3: 165#-M/115#-W
R4: 185#-M/125#-W
R5: 205#-M/135#-W
-----------------------------------------------

Sunday is winding down, time to get ready for another awesome week of training at CrossFit Seguin! Monday Class Schedule: 5:30am-Class 9am-Class 4pm-Open Gym 5pm-Class 6pm-Class . . #CrossFit #crossfitfamily #seguin #bootcampdivas #projectaftermath #mytime #gainzz #weightlifting #powerlifting #calisthenics #running #strongman #trainwithus #strongaf #fuckaverage #motivation #dedication

A post shared by CrossfitSeguin (@crossfitseguin) on Jan 7, 2018 at 7:08pm PST

WOD

Strength:

4 Sets of:

Back Squats-9 @70%
2DB Strict Press(Standing)-Max Reps(8-12 Rep Range)
-------------------------------------------------------------------
WOD

16min EMOM of:

OHS-Max Reps(115#-M/75#-W)-Even Minute
1 Round of "Cindy"-Odd Minute
-----------------------------------------
1 Round of "Cindy" =

Pull Up-5
Push Up-10
Squat-15

WOD

Strength:

6 Sets of:

Back Squat: 5 Reps @80%
Weighted Plank 45sec-1min (45#-35#-M/35#-25#-W)
-----------------------------------------------------------------
WOD

8min AMRAP of:

SHSPU-8
2KB/DB Step Ups-12(40#-M/30#-W)
Double Under-24

2min Rest, Then,

6min AMRAP of:

2KB/DB Thruster-8
C2B Pull Up-8
--------------------------------------------------------------

WOD

Strength:

4 Sets of:

Back Squat: 9 Reps @70%
Weighted Ring Push Ups-25(45#-M/25#-W)

1 Drop Set of:

Back Squat: Sub Max Reps @55%
Close Hand Push Ups-Max Reps
-----------------------------------------
WOD

14min AMRAP of:

Wall Ball-20(Unbroken)20#/14#-10ft
OH Plate Lunges-20(Unbroken)45#/35#
Burpee to Plate 20
------------------------------------------

Happy New Year, Everyone!! Welcome 2018!!! 💪💪 . . #CrossFit #crossfitseguin #bootcampdivas #projectaftermath #mytime #fitfamily #fitlife #newyear #2018 #goals #prs #weightlifting #powerlifting #strongman #calisthenics #gymnastics #barbell #dumbbell #kettlebell #seguin #texas

A post shared by CrossfitSeguin (@crossfitseguin) on Jan 1, 2018 at 6:50am PST