WOD

1st Min: Double Unders-30/C2B Pull Ups-8
2nd Min: Burpee Box Jump Over-8 (24/20)
3rd Min: Push Press-5/back Racked Lunges-10(5/5 Alt) 135#-M/95#-W

EMOM-30min:
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Competition Crew:

CrossFit Seguin Competitors: Iron Belle and Friday Night SWOD

WOD + Schedule Change

Weightlifting Program Posted in the Red Room:
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SWOD

1 Arm DB Snatch: 5-4-3 Reps Each Arm Each Round
Burpee Muscle Up/Pull Up-8
Sled Sprint-100M(50/50)

x4 Rounds NFT:
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Body Parts:

Curl Bar Curls-10 to Max Reps
Bulgarian Split Squat-10L/10R

x4 Rounds:
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Conditioning:

"Loredo"

Squats-24
Push Ups-24
Walking Lunge Steps-24
400M Run

x6 Rounds For Time:
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**Schedule: NO CLASS this Saturday

Flex Friday From Team: Mean Machine

Kelle S., Diana S., Maria G., & Ashley Y.- Team: Mean Machine

WOD

Back Squat: 70%x8-10reps (5sets)
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Target Burpee-45sec Max Reps
15sec Break
Hang Power Clean-45sec Max Reps (115#-M/85#-W)
15sec Break
Back Racked Lunges-45sec max Reps

45 sec Break x4 Rounds:
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Making Some GAINZ!

Evening Crew making some Gainz! Seated Presses and Weighted Push Ups! #crossfitseguin #warriorwednesday #gainz #weightedpushups #kettlebells

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 26, 2015 at 7:02pm PDT

WOD

DB/KB Seated Press-10-20reps
Weighted Push Up-15 to Max Reps(45-35#-M/35-15#-W Plate)
Weighted Pull Ups-8-12reps (AHAP)
Shuttle Sprint-4 x100ft (50/50)

x6 Rounds NFT:
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