Fittest Games

Congrats to CrossFit Seguin Coach, Kelle Sullivan! She took 3rd Place in her division at the Fittest Games!

Saturday Class at 10am

Class today is at 10am:

Check out our full class schedule and rates here>>>http://www.crossfitseguin.blogspot.com/p/calendar.html

WOD

Weightlifting Program Posted in the Red Room:
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SWOD

Weighted Ring Push Ups-15 to Sub Max
Stone 2 Shoulder-4-AHAP
Sled Push-100ft(50/50) @1.75 BW

x5 Rounds:
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Skill:

Muscle Up-6
Double Unders-10-20-30-40
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Conditioning:

Thruster(95#/65#)
Lateral Burpee >25-20-15-12-10-5 Reps of Each
Double Unders   5-40-30-20-10-5

For Time:
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Rowing:

Row-400M
MBS
Double Under> 50-40-30-20-10 Reps of Each:

For Time:
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WOD

Bulgarian Split Squat-10-15reps Each Leg
Evil Wheel-12

x4 Sets:
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Power Clean-5(135#-M/95#-W)
T2B-10
Wall Ball-15 (20#/14#-10ft)

AMRAP-15min:
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Liz G. Snatching the 35# DB during a Dumbbell Complex. 

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TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

crossfitseguin@gmail.com 

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Contact us for a FREE week of training. We offer classes in Kettlebells and CrossFit. With training in Weightlifting and Strongman. No contracts or sign up fees. 

WOD

Dumbbell Bench Press-6 to 12reps
Deadlift-5-5-5-5-5 Work up to a 5RM**

x5 Rounds:
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DB Complex:

DB Bench-8
Alternating DB Bench-16(8/8-Alt)
DB Bench-Sub Max
Barbell Curls-Max Reps
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**Start at 70% of your DL 1RM, add weight each round. Continue finding a 5RM even if you finish the five DB Bench sets.