CrossFit Seguin

WOD

2012-03-09T11:55:00.002-08:00

Friday:

Dead Lift( 80% of 1 Rep Max)-4
TRX Body Weight Rows-Max
Ring Push Ups or Dips-Max

x7 Rounds Not For Time: Log Numbers and Total.
-------------------------------------------------------------------
Thursday: CrossFit Games WOD 12.3

Box Jumps-15(24"M/20"W)
Push Press-12(115#M/75#W)
Toe To Bar-9

AMRAP-18 Min
----------------------------------------------

WOD

2012-03-06T05:42:00.002-08:00

Hindu Squats-75
Russian Twist-50(25L/25R)(15# Plate)
Dive Bombers-15
Chest 2 Bar Pull Ups(Dead Hang)-10

AMRAP-30min
---------------------------------------

March Seminars

2012-03-06T05:22:00.002-08:00

Rhalan Gracie Seminar: March 11h, 2012. @Seguin MMA

Life In The Zone Seminar: March 24th, 2012. @CrossFit Seguin. With CrossFit Trainers: Diana Salinas and Rogelio Vigil.

WOD

2012-03-05T12:41:00.001-08:00

400M Run

200M Burpee Broad Jump

100 Double Unders

50 Swings(R)

10 Clean and Press/Jerk(135#M/95#W)

For time:

---------------

WOD

2012-03-01T07:06:00.002-08:00

Thrusters-5(135#M/95#W)

Pull Ups-5

10Min AMRAP

--------------------

5min Break

---------------------

Power Clean-7(135#M/95#W)

Burpees-7

10Min AMRAP

----------------------------

WOD

2012-02-28T10:52:00.001-08:00

1000M Run

100 Double Unders

70 Floor Wipers

50 Thrusters(75#M/55#W)

1000M Run

For Time

-------------------

WOD

2012-02-27T06:27:00.001-08:00

Squat Snatch-15(75#M/55#W)

400M Run

x5 Rounds For Time:

--------------------------------

WOD

2012-02-22T05:19:00.001-08:00

Curtis P-10(95#M/65#W)
Swings(A)-15(53#M/35#W)
200M Run

x5 Rounds For Time:
-------------------------

WOD

2012-02-21T10:30:00.002-08:00

Double Unders-100

Burpee Broad Jump(D)100M

Squat Jumps-75

Burpee Broad Jumps-100M

Pull Ups-50

Burpee Broad Jump-100M

Swings(A)-25(53#M/35#W)

For Time:

-----------------------------------------

WOD

2012-02-20T11:35:00.001-08:00

KB Thrusters(53#M/35#W)
Burpees
3,6,9,12,15,18,21,24,27,30...continue by 3's

AMRAP-15min
--------------------
Finisher: Pull Up Olympics

Dead Lift PR at CrossFit Seguin

2012-02-20T11:32:00.002-08:00

Wade of CrossFit Seguin Pulling 410# on the Dead Lift after Friday's class. Wade Pulled 415# just after this video smashing his old PR by 40#!

WOD

2012-02-19T09:57:00.000-08:00

Burpee Pull Up-50
Jumping Lunge-50(25L/25R)
1mile Run
Push Ups-100
Squat Jumps-100
2mile Run
Dead Hang Pull Ups-50
-------------------

WOD

2012-02-19T09:48:00.000-08:00

Saturday:

Pull Ups-5
Push Ups-10
Squats-15
x 6 Rounds +
Clean and Jerk-10(155#M/105#W)

x3 Rounds(Total: 18 Rounds of Cindy/30 Reps of Clean and Jerk)
--------------------------------------------------------
(6 Rounds of "Cindy" + 10 Clean and Jerks= 1Round)
----------------------------------------------------

WOD

2012-02-19T09:43:00.000-08:00

Friday:

Skill Work: Snatch/Dead Lifts/Clean and Jerk
---------------------------------
PRs: Wade 415# Dead Lift/David 410# Dead Lift/Jesus 205# Clean and Jerk/ Val 130# Power Snatch.

WOD

2012-02-16T13:24:00.000-08:00

Double Unders-200(once)
Squat Clean-6(135#M/95#W)
Burpees-12
Pull Ups-18

AMRAP-20min(Double unders are only done once)
------------------

WOD

2012-02-14T08:56:00.001-08:00

"Happy Valentines Day!"

Burpee Challenge-1-14
Double Unders-75
Swings(A)-55(53#M/35#W)
Pull Ups-25
Burpee Challenge-15-20

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

WOD

2012-02-13T05:44:00.000-08:00

Elevated Push Up-20

Weighted Lunge-20(10L/10R)(45#M/25#W)

AMRAP-20Min

---------------------------

WOD

2012-02-07T05:12:00.002-08:00

Tuesday:

Double Unders-50
Swings(R)-21(88#M/53#W)
Burpees-15
Chest To Bar-9

x4 Rounds For Time:
-----------------------
Monday:

Power Clean-10(135#M/95#W)
200M Sprint
Front Squat-10
200M Sprint
Push Press-10
200M Sprint
Over Head Lunge(L-arm) 5reps Each Leg(KB-53#M/35#W)
Over Head Lunge(R-arm) 5reps Each Leg
200M Sprint
Toe To Bar-10
200M Sprint

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

2012-02-07T05:12:00.001-08:00

WOD

2012-02-02T13:55:00.000-08:00

Squat Clean(95#M/65#W)
Double Unders
Burpee Pull Ups

21, 18, 15, 12, 9, 6, &3 Reps of Each For Time:
----------------------

2012-02-02T13:52:00.000-08:00

Light Heavyweight Champ: Angelo Gutierrez of Seguin MMA

WOD

2012-02-01T09:12:00.000-08:00

"FRAN"

Thrusters(95#M/65#W)
Pull Ups

21, 15, & 9 Reps of Each For Time:
------------------------------------

2012-02-01T09:09:00.000-08:00

WOD

2012-01-31T09:02:00.000-08:00

Chest 2 Bar-10

Hand Release Push Ups-20

Squat Jumps-30

AMRAP-30Min

-------------------------

WOD

2012-01-30T06:20:00.000-08:00

Thrusters(75#M/55#W)
Swings(A)(53#M/35#W)
Burpees

5, 7, 10, 12 Reps of Each x3 Rounds For Time:
-----------------------

2012-01-30T06:19:00.000-08:00

WOD

2012-01-29T06:35:00.000-08:00

Saturday:

200M Run
Burpees-50
400M Run
Swings(A)-40(53#M/35#W)
600M Run
Double Unders-30
800M Run
Dead Hang Pull Ups-20
1000M Run
HSPU-10

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

WOD

2012-01-27T10:20:00.000-08:00

Clean and Jerk:
------------------
PRs: Jeff 175#/Maria 130#/Corina 120#/Beth 115#/Versia 80#/Kristi 75#

WOD

2012-01-26T11:13:00.000-08:00

Power Snatch-10(95#M/65#W)
Double Unders-30
Dead Hang Pull Ups-7
100M Sprint

x5 Rounds For Time:
-----------------------

WOD

2012-01-26T11:04:00.000-08:00

Wednesday:

HSPU
Power Cleans(135#M/95#W)
KB Snatches(each arm)(53#M/35#W)

21, 15, & 9 Reps of Each: For Time:
-----------------------------------

WOD

2012-01-24T11:59:00.000-08:00

400M Run
Double Unders-40
Thrusters-14(95#M/65#W)

x 5 Rounds For Time:
------------------------

WOD

2012-01-23T09:07:00.000-08:00

Burpee Broad Jumps(D)-50M
Sprint(D) 150M
Double Kettlebell Snatches(44#M/25#W)

x5 Rounds For Time:
------------------

WOD

2012-01-22T14:21:00.000-08:00

5k Ruck March(45# Ruck)

1mile Ruck Run(45# Ruck)
----------------

WOD

2012-01-20T05:39:00.000-08:00

Thursday:

200M
Pull ups-20
200M
Push Ups-20
200M
Sit Ups-20
200M
Squats-20

x5 Rounds For Time
------------
Wednesday:

Push Press-10 (135#M/95#W)
Burpees-10

x10 Rounds For Time
----------------------
Tuesday:

Power Clean-3(135#M/95#W)
Burpee Broad Jump-(D)50M
Power Clean-6
Burpee Broad Jump(D)
Power Clean-9
Burpee Broad Jump(D)
Power Clean-12
Burpee Broad Jump(D)

For Time:

WOD

2012-01-16T11:30:00.000-08:00

800M Run
Burpees-50
2KB Thrusters-50(2x44#M/2X25#W)
800M Run

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

2012-01-16T11:29:00.000-08:00

WOD

2012-01-16T11:24:00.000-08:00

Saturday:

Double Unders-100
Swings(R) (88#M/53#W)-100
Squats-100
Double Unders-75
Swings-75
Squats-75
Double Unders-50
Swings-50
Squats-50
Double Unders-25
Swings-25
Squats-25

For Time:

WOD

2012-01-12T11:19:00.000-08:00

Front Squat-7(135#M/95#W)
Over Head(L) KB Lunge-10(5L/5R)(53#M/35#W)
Burpees-7
Over Head(R) KB Lunge-10(5L/5R)

AMRAP-20min
------------------

2012-01-11T06:20:00.000-08:00

WOD

2012-01-11T06:17:00.000-08:00

Tuesday:

Burpees-70
V-Ups-60
Swings(R)-50(70#M/44#W)
Pull Ups-40
HSPU-30

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

WOD

2012-01-09T06:39:00.000-08:00

"2012"

Swings(R) (70#M/44#W)
Thrusters (95#M/65#W)
Burpee Star Jumps
Curtis Ps
Burpee Broad Jump(D) 100M

x2Rounds For Time:
(1st Round 20 of each exercise/2nd Round 12 of each exercise)
--------------------------------

Boot Camp Divas At CrossFit Seguin

2012-01-08T08:58:00.000-08:00

Boot Camp Divas Team Workout at CrossFit Seguin

WOD

2012-01-08T08:45:00.000-08:00

100 Thrusters(95#M/65#W)
5 Burpees every minute on the minute
(Start with Burpees)
----------------------

WOD

2012-01-06T09:48:00.000-08:00

5:30am- A/B Circuit

-------------------------------

9:00am Skills

Clean and Jerk

------------------------

WOD

2012-01-05T08:50:00.000-08:00

Dead Lift-9(155#M/105#W)
Hand Release Push Ups-12
Box Jumps-15

AMRAP-20min
-----------------

2012-01-05T08:47:00.000-08:00

WOD

2012-01-04T08:36:00.000-08:00

Power Clean-3(155#+ M/105#+W)
Push Up-6
Air Squats-9

AMRAP-3min/1min Rest/ x6Rounds
--------------------------------------

Fight Night

2012-01-04T08:30:00.000-08:00

Seguin MMA's Angelo Gutierrez will fight for the Light Heavy Weight Championship Belt in San Antonio on January 28th at Cowboys Dancehall.

WOD

2012-01-03T12:45:00.000-08:00

Burpee-20

Swings(R)-30(70#M/44#W)

Double Unders-40

x5 Rounds For Time:

Happy New Year!

2012-01-01T08:07:00.000-08:00

Happy New Year Seguin CrossFitters!!

WOD

2011-12-30T05:19:00.000-08:00

Mystery WODs all day.
Last training day of 2011. Classes at 9am, 5pm, and 6pm.
------------------------
Closed Saturday and Monday
------------------------------

WOD

2011-12-29T05:27:00.000-08:00

2KB Man Makers (53#/44#M--35#/25#W)
Burpee Star Jump

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 Reps Of each:
-----------------------------------

WOD

2011-12-27T08:46:00.000-08:00

Curtis P-10(95#M/65#W)

Dive Bombers-15

Burpee Broad Jump(D) 100M

X3 Rounds For Time:

Holiday Schedule

2011-12-24T06:28:00.000-08:00

Closed Monday December 26th, 2011
Closed Saturday December 31st, 2011
Closed Monday December 2nd, 2012
-------------------------------------
Merry Christmas and Happy New Year!

CrossFit Seguin 2011

2011-12-24T06:04:00.000-08:00

CrossFit Seguin 2011: Texas Kettlebell Club/Boot Camp Divas. Pics from this past year. Fight Gone Bad/WOD For The Cure/Olympic Lifting Meet/Classes/Divas.
Get Ready 2012, because we're getting leaner, meaner, faster and stronger!

WODs

2011-12-24T05:50:00.000-08:00

Here is some of the past WODs from this week:
-----------------------------------------------
"Burpee Hell"

Burpee Broad Jump-100M
Swings(A)-21(53#M/35#W)
Burpee-30
Power Snatch-15(95#M/65#W)
Burpee Pull Up-20
SDLHP-9(Same Weight)
Bar Facing Burpee-10

x2 Rounds For Time:
-----------------------
Burpee Star Jump-5
Power Clean-10(135#M/95#W)
Pull Ups-20
Swings(A)-30(53#M/35#W)

AMRAP-20min

Finisher-800M Run For Time:
--------------------------------
GVT

Barbell Press-10
1KB Plank Row 10L/10R
Barbell Front Squat-10

x10 Rounds Not For Time:
-----------------------------

WOD

2011-12-19T05:18:00.000-08:00

Double Unders-50
200M Run
Swings(R)-40(53#M/35#W)
400M Run
1KB Thruster-30(15L/15R--53#M/35#W)
600M Run
Pull Ups-20
800M Run
Burpee Star Jump-10

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

2011-12-19T05:17:00.000-08:00

WOD

2011-12-15T06:10:00.000-08:00

Squat Clean(85% 1 rep max)

Double Unders(or Star Jumps)

1,2,3,4,5,6,7....continue by 1's

10,20,30,40,50,60,70...continue by 10's

AMRAP-10min(Super Set)

------------------------------------

WOD

2011-12-13T06:29:00.000-08:00

TRX Body Weight Row-Max

Ring Push Ups-Max

x7 Rounds: Not for Time.

WOD

2011-12-12T06:24:00.000-08:00

Thrusters(95#M/65#W)
Burpee-Star Jump

3,6,9,12,15,18,21,24,27,30..Continue by 3's

5min AMRAP/1min Break/ x3 Rounds:
-----------------------------------------

Clean And Jerk

2011-12-08T05:10:00.000-08:00

90Kg/198lbs Clean and Jerk at 58kg/127lbs body weight. OK Weightlifting/Woodward CrossFit Olympic Lifting meet.

WOD

2011-12-08T05:08:00.000-08:00

Push Ups-20
Squats-20
Ab Crusher-Russian Twist-15(25#M/20#W)
Plyo Push Up-12
Jumping Lunge-12

x6 Rounds For Time:
--------------------

WOD

2011-12-06T13:44:00.000-08:00

Double Unders-21
Thrusters-15
Burpees-9

x5 Rounds For Time:
---------------------

WOD

2011-12-05T08:53:00.000-08:00

Swings(R) 72#M/44#W
Burpees

3,6,9,12,15,18,21,24,27,30,33....Continue by 3's

AMRAP-20min
------------------

2011-12-05T08:50:00.000-08:00

Jesus and Rogelio at the Olympic Lifting meet at Woodward CrossFit/OK Weightlifting. Jesus took home 1st and Rogelio 3rd place in their weight categories.

WOD

2011-12-01T09:06:00.000-08:00

Burpee Pull Ups-21
HSPU-9
Box Jumps-15

x3 Rounds For Time:
(A.M. WOD)
----------------------

2011-12-01T09:05:00.000-08:00

WOD

2011-11-29T10:06:00.000-08:00

Pull Ups-20
Push Ups-30
Sit Ups-40
Squats-50
Clean And Jerk-10(135#M/95#W)

x3 Rounds For Time:

2011-11-29T10:05:00.000-08:00

WOD

2011-11-28T09:25:00.001-08:00

Pull Ups-7
Burpees-14
Squats-21

x10 Rounds for time:
----------------------

2011-11-26T14:08:00.000-08:00

WOD

2011-11-22T10:23:00.000-08:00

Thrusters(75#M/55#W)

Bent Rows

Burpees

3 Rounds of The following Number sequence: 5,7,10,12 reps of each.

WOD

2011-11-21T11:50:00.000-08:00

200M Run
Pull Ups-20
200M Run
Hindu Push Ups-20
200M Run
Burpees-20
200M Run
V-Ups-20

x3 Rounds For Time:
-----------------------

2011-11-21T11:47:00.000-08:00

WOD

2011-11-19T05:59:00.000-08:00

"Murph"

1Mile Run
Pull Ups-100
Push Ups-200
Squats-300
1Mile Run

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

WOD

2011-11-18T11:02:00.000-08:00

Dead Lift-4(70% of your 1 rep max)
HSPU-Max
TRX-Body Weight Row-Max

x 7 Rounds; Not For Time:
----------------------------

WOD

2011-11-17T12:38:00.000-08:00

Squat Clean-7(155#M/105#W)

Swings(A)-21(53#M/35#W)

Burpees-9

X5 Rounds For Time:

WOD

2011-11-16T06:50:00.000-08:00

Dead Lift-10(225M/155W)

2KB Push Press-5

Sprint

2KB Squat-5(70M/44W)

20Min AMRAP

WOD

2011-11-15T05:10:00.000-08:00

Double Unders-100
Push Press-75(75#M/55#W)
Jumping Lunges-50(25L/25R)
Swings(A)-25

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

WOD

2011-11-14T04:46:00.000-08:00

Thrusters-10(75#M/55#W)
Swings(A)-12(53#M/35#W)
Burpees-15

x8 Rounds For Time:
------------

Olympic Lifting Seminar Nov. 19

2011-11-12T11:50:00.000-08:00

Olympic Lifting Seminar with Coach: Oleg Kechko
Registration: You must sing up at the CrossFit Seguin gym. Limited spots available.
Time/Date: 1pm-4pm; Saturday, November 19th, 2011
Price:$35
Location: CrossFit Seguin
2331 Hwy 46 N.
Seguin, TX 78155

Questions: Contact: 830-556-4180 or email: texaskettlebellcub@gmail.com
----------------------------------------------------------------------------

WOD

2011-11-12T06:13:00.000-08:00

Body Weight Squats-50
Hang Power Snatch-10(95#M/65#W)
Double Unders-40
Hang Clean and Press-10
Burpees-30
Thrusters-10
Pull Ups-20

x3 Rounds For Time:
---------------------

Today Your Health and You

2011-11-11T05:01:00.000-08:00

CrossFit Seguin is featured in a local magazine: "Today Your Health and You"
Check it out!
Here is the link: http://magazinevolume.com/9233TH/

WOD

2011-11-11T04:59:00.000-08:00

Hang Snatch 3set-3Reps
Add Weight
Hang Snatch 1,1,1,1,1,1,1.

Work on Hook Grip
--------------------------

WOD

2011-11-10T08:39:00.000-08:00

"Curtis P's Walk in the Park"

Walking Curtis P's with a Hang Clean(D)-60M
Burpee Broad Jump(D)-100M(50 over/50 back)
Walking Curtis P's with a Hang Clean(D)-60M

For Time: Weight: 95#M/65#W(D=Distance)

WOD

2011-11-08T05:12:00.000-08:00

Hindu Squats-100
Plyo Push Up(knees)-100
V-Sit Up-100
Hindu Squats-75
Plyo Push Up-75
V-Sit Up-75
Hindu Squats-50
Plyo Push Up-50
V-Sit Up-50
Hindu Squats-25
Plyo Push Up-25
V-Sit Up-25

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

WOD

2011-11-07T08:04:00.000-08:00

1KB Thruster-L(53#M/35#W)
1KB Thruster-R
SDLHP
V-Ups

21,18,15,12,9 Reps of Each:
---------------------------

WOD

2011-11-05T05:47:00.000-07:00

Thrusters-5(135#M/95#W)
Bar Facing Burpees-15

x7 Rounds For Time:
---------------------

WODs

2011-11-05T05:41:00.000-07:00

Thursday's WOD:

"The Ross"

800M Run
Pull Ups-20
Push Press-20(95#M/65#W)
400M Run
Thrusters-20
Burpees-20
800M Run

For Time:(Courtesy of New Braunfels CrossFit)
----------------
Friday's WOD(s)

Dead Lifts!
----------------

"Martin"

Push Press-10
Swings(A)-10
Box Jumps-10

AMRAP-20Min
----------------

WOD

2011-11-02T04:47:00.000-07:00

Curtis P's-10 (95#M/65#W)
Double Unders-20

AMRAP-15min
------------------
Strength:
1KB Framers Carry/ 1KB Clean

2011-11-02T04:45:00.000-07:00

WOD

2011-11-01T08:52:00.000-07:00

HSPU-3

Dead Lift-6(225m/155w)

Pull Ups-12

Double Unders-24

x10 Rounds For Time:

WOD

2011-10-31T05:58:00.000-07:00

Happy Halloween!!!!

Today's WOD is a "Treat"!!!!

"Burpee Hell" }:)
------------------------------

2011-10-31T05:56:00.000-07:00

TLU 5K. Six trophies awarded to CrossFit Seguin!

WOD

2011-10-28T13:33:00.001-07:00

Clean Pull-3
Air Squat-5

x5Rounds (Not For Time)
---------------------------
Full Clean(Squat Clean) x7 Reps
----------------------------
Full Clean 1,1,1,1,1,1,1. (Increase Weight)
----------------------------

2011-10-28T13:30:00.000-07:00

WOD

2011-10-27T06:47:00.000-07:00

Press-5
Plank Row-10 each arm
Toe 2 Bar-15

AMRAP-20min(Adjust weight as needed for strict press)
-----------------

WOD

2011-10-26T05:44:00.000-07:00

"Helen"

Run 400M
Swings(A)-21
Pull Ups-12

x3 Rounds For Time:
-----------------------
2KB(Heavy) Farmers Carry(D)/Burpees-10/Racked Carry(D)

2011-10-26T05:43:00.000-07:00