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