Wednesday, October 16, 2013
CrossFit Seguin: WOD
CrossFit Seguin: WOD: Up and Over Push Ups-20(T) OH Lunges-20(T)(45#M/35#W) *Sled Sprint(95# @140ft Total) AMRAP-25min --------------------------------------...
Sunday, October 6, 2013
Fast Finisher
Burpee and Kettlebell Snatch Finisher:
Burpee-7
KB Snatch-5,4,3 Reps Each Arm
AMRAP-7min, 10min, or 12min(Pick one).
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Jesus Gaitan
Certified in:
Kettlebells(RKC/SFG), CrossFit, and
Underground Strength Coach L-3
Saturday, October 5, 2013
G-WOD
Body Weight Squats-30
Hindu Push Ups-20
Reverse Lunge-30(Total)
AMRAP-20min
Finish: Plank Hold 1min x3 Rounds(30sec Break Between Rounds)
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Buy in: 800M Run then;
Push Up
Burpee
Butterfly Sit Up
21,18,15,12, and 9 Reps of each:
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Full Gasser-1
Push Up-7
Full Gasser-1
Burpee-9
AMRAP-10min
Finish: Light Run/Jog-15min
(Full Gasser is a 53yard Sprint x2, over back, over back)
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Dumbbell or KB Snatch-20(10L/10R)
Burpee-20
V-Up-20
x4 Rounds: For Time, AFAP(As Fast As Possible)
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Hindu Push Ups-20
Reverse Lunge-30(Total)
AMRAP-20min
Finish: Plank Hold 1min x3 Rounds(30sec Break Between Rounds)
------------------------------------------------------------------------
Buy in: 800M Run then;
Push Up
Burpee
Butterfly Sit Up
21,18,15,12, and 9 Reps of each:
----------------------------------------------------------
Full Gasser-1
Push Up-7
Full Gasser-1
Burpee-9
AMRAP-10min
Finish: Light Run/Jog-15min
(Full Gasser is a 53yard Sprint x2, over back, over back)
----------------------------------------
Dumbbell or KB Snatch-20(10L/10R)
Burpee-20
V-Up-20
x4 Rounds: For Time, AFAP(As Fast As Possible)
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Training Clips
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Jesus Gaitan
Owner-TKC/CrossFit Seguin
Certified in:
Kettlebells(RKC/SFG), CrossFit, and
Underground Strength Coach L-3
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