Flex Friday From the CrossFit Seguin Ladies!

WOD

Front Squat: 75%x6-8 Reps (3sets), 85%x3-6 Reps (2sets)
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400M Run
Thrusters-12(95#-M/65#-W)
Pull Ups-12

x4 Rounds For Time: (Adv: 12min Time Cap/Intermediate-Beginner 14min Time Cap)
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Happy 6th Anniversary!!!

September 1st Marked the Gym's 6 Year Anniversary!!

WOD

Bench Press-80%-85% x4-6reps (5sets)
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Double Kettlebell Alternating Military Press-10-20 Total Reps
2 Dumbbell Renegade Rows-18(9/9-Alt)-AHAP
Weighted Pull Up-6-12reps

x4 Rounds NFT:
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2 Finger Weighted Pull Up w/ 70#KB

2 Finger Weighted Pull Up w/70# KB...just a little bonus after today's workout. #weightedpullups #crossfitseguin #bodyweightgainz #twofingerpullup #warriorwednesday #rkc #sfg #kettlebells

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 2, 2015 at 8:43am PDT

WOD

Push Press-Find a 1RM
Clean(Power or Squat)-Find a 1RM

15min Time Cap:
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Clean(Power or Squat)-15 (205#-185#-M/145#-125#-W)
Bar Facing Burpee-30
Wall Ball-60

For Time: 14min Time Cap:
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