Kettlebell Workout

1 Arm Swings-10L/10R(53#-M/35#-W)
Burpee-10
45sec Rest

x10 Rounds:
-------------------------------

Bodyweight Workout

8 Rounds of "Cindy"
1 Mile Run
8 Rounds of "Cindy"
1 Mile Run
8 Rounds of "Cindy"

AFAP:
--------------------------------
1 Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats

Feeding the chickens, they like cookies too! ;)

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 26, 2015 at 10:43am PST

Kettlebell Workout

Push Up-20 to max Reps
Weighted Chin/Pull Up-15 Reps
Double Kettlebell Bulgarian Split Squat-20(10L/10R)-2x70#-M/2x53#-W)

x5 Rounds:
-----------------------------------------------------------------------------------------

Bodyweight Workout

Burpee Broad Jump-80ft(40 Over/40 Back)
Wide Arm Push Up-20
Bear Crawl-80ft(40 Over/40 Back)
Squat Jump-20

x5 Rounds:
----------------------------------------------------

Bottoms Up!!

Playing with Kettlebell Press variations...Bottoms Up!! #kettlebells #crossfitseguin #presses #bottomsuppress #gripwork

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 29, 2015 at 1:59pm PST

Kettlebell Workout

Bar Muscle Up-4  or Pull Up-6
Squat-12                    Squat-12

AMRAP-5min:
-------------------------------------
1min Break
-------------------------------------
1 Arm Snatch-16(8L/8R)-53#-M/35#-W
Burpee-12

AMRAP-7min:
-------------------------------------
Double Kettlebell Clean & Press-9
Push Up-12
Squat Jump-15

AMRAP-12min:
----------------------------------------

Bodyweight Workout

Bar Muscle Up-4  or   Pull Up-6
Squats-12                    Squat-12

AMRAP-5min
-----------------
1min Break
----------------
Burpee-12
V-Up-24

AMRAP-7min
-------------------
2min Break
-------------------
200M Run
Plyo Clapping Push Up-12
Jumping Lunges-16

AMRAP-12min:
---------------------------

Thanks for the hat Masha!! #merrychristmas

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 24, 2015 at 6:08pm PST

Bodyweight Workout

Handstand Push Up-10
Jumping Lunges-20

AMRAP-20min:
------------------------------
Jump Rope-2min
30sec Rest
Burpee-2min Max Reps

x3 Rounds: 90sec Rest Between Rounds:
------------------------------

Kettlebell Workout

Turkish Get Up-3L/3R

10min AMRAP:
---------------------------------
2 Hand Swings(88#-70#-M/53#-44#-W)
Goblet Squat
Burpee

40-30-20-10 Reps of Each:
--------------------------------

New for 2016: Kettlebell Classes

I'm opening up Kettlebell Classes at CrossFit Seguin, starting January 11th. Monday's, Tuesday's and Thursday's at 4:10pm.

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

Kettlebell Workout

1 Arm Swings-10L/10 R
Jump Rope-1min
1 Arm Snatch-10L/10R
Jump Rope-1min
1 Arm Thruster-10L/10R
Jump Rope-1min
Burpees-1min Max Reps

x3 Rounds: 90sec Rest Between Rounds:
--------------------------------------------------
Finish: 100 Ab Crushers AFAP

2min Rest, Then;

3 Mile Timed Run:
--------------------------------------------------

Bodyweight Workout

Burpee-1min Max Reps
30sec Rest
Hindu Push Up-1min Max Reps
30sec Rest
Jumping Lunges-1min Max Reps
30sec Rest
Sit Outs-1min Max Reps

x4 Rounds, 2min Rest Between Rounds:
-----------------------------------------------
Finish: 100 V-ups AFAP

1min Rest; Then;

3 Mile Timed Run:
-----------------------------------------------

Kettlebell Workout

1000M Run
Target Burpees-50
800M Run
Double Kettlebell Thruster-30(2x53#-M/2x35#-W)
600M Run
Double Kettlebell Squat Clean-20
400M Run

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

Bodyweight Workout

Double Under-30(Singles-50)
Squats-12
HSPU-8

AMRAP-8min:
-------------------
3min Break, Then;
-------------------
1000M Run
Lateral Burpees-50
800M Run
Dive Bomber Push Up-30
600M Run
Pull Up-20
400M Run
Box Jump-10(30"-M/24"-W)
200M Run

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

Plyo-Push Up Variations with some Pantera in the back ground! #bodyweighttraining #calisthenics #crossfitseguin #pushups #plyometricpushups #cowboysfromhell #vulgardisplayofpower

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 17, 2015 at 2:39pm PST

Bodyweight Workout

Burpee-20-AFAP
90sec Rest
Muscle Ups-Max Reps Unbroken
2min Rest

x4 Rounds, (Sub: Wide Grip ull Ups or Pull Up Progressions)
--------------------------------------------------------------------------
4.5 Mile Ruck or Weighted Vest Run with 20#
--------------------------------------------------------------------------

Kettlebell Workout

Double Kettlebell Floor Press-3-6 Reps @AHAP
Double Kettlebell Renegade Rows-16(8L/8R-Alt)-88#-53#-M/53#-44#-W)***

x5 Rounds:
-------------------------------------------------------------------------------------------
Double Kettlebell Alternating Military Press-10 to 20 Total Reps-53#-44#-M/35#-20#-W)
Muscle Ups-5 to 10 Reps (Try for Unbroken/or Wide Grip Pull Ups or  Pull Up Progression)

x4 Rounds;
--------------------------------------------------------------------------------------------
***Do NOT attempt Renegade Rows with Kettlebell under 35#. Switch to single arm Rows 12L/12R or use Dumbbells.

Calisthenics Workout on the board for Open Gym: 40-30-20-10 of: Dive Bomber Push ups, Sit outs, V-Ups & Squats. #crossfitseguin #bodyweighttraining #calisthenics #fridayopengym #pushups #vups #squats

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 18, 2015 at 6:47am PST

Kettlebell Workout

2 Hand Swing-7
1 Arm Swing-L-7
1 Arm Swing-R-7
1 Arm Clean-L-7     >Unbroken KB Complex
1 Arm Clean-R-7
1 Arm Thruster-L-7
1 Arm Thruster-R-7
Burpee-14

AMRAP-21min
---------------------------------------------------

Bodyweight Workout

EMOM 21min:

1st min: Pull Ups-10 (or 12 Chest 2 Ground Push Ups)
2nd min: Burpees-12
3rd min: 200M Run
-----------------------------------------------------------------

Kettlebell Classes Coming Back to CF Seguin in 2016!!

Kettlebell Classes coming back to CrossFit Seguin in 2016!! Back to our TKC roots! #kettlebells #rkc #sfg #oldschooltraining #texaskettlebellclub #crossfitseguin

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 17, 2015 at 6:19pm PST

Kettlebell Workout:

3 Rounds of:

400M Run
Burpees-20

Then;

2 Rounds of:

Double Kettlebell Thrusters-30(2x53#-M/2x35#-W)
Ab Crusher-20(53#-M/35#-W)

Then;

1 Round of:

2 Hand Swing-50(70#-M/53#-W)
Squats Jump-20

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

Follow Me On Instagram:

Training in the rain. #morningpt #bodyweighttraining #playtime #dips #monkeybars #calisthenics #crossfitseguin #gaitanvillegainz

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 13, 2015 at 8:03am PST

Bodyweight Workout

Push Ups
Sit Outs
V-Ups
Bodyweight Squats

40-30-20-10 Reps of Each:
---------------------------------

Kettlebell Workout

EMOM 12min (Even/Odd)

Double Kettlebell Clean-7 & Double Under Jump Rope-30(or 50 Singles)-Even Minute
Burpee-7 & Goblet Squat-7-Odd Minute
-------------------
4min Rest Then;
-------------------
2 Hand Swing-10 & Double Under Jump Rope-30(or 50 Singles)-Even Minute
Doubke Ketlebell Clean & Press-5 & Burpee-5-Odd Minute

EMOM 10min
-----------------------------------------------------------------------------------------------

New Hoodies!

New CrossFit Seguin Hoodies! #crossfitseguin #itwillgetcoldoneday #winteriscoming

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 15, 2015 at 1:49pm PST

Bodyweight Workout

Pull Up-12
Wide Arm Push Ups-24
Pull Up-10
Diamond Push Ups-24
Pull Up-8
Spider Man Push Up-24
Pull Up-6
Archer Push Up-24
Pull Up-4

For Time:
---------------------------------
Tabata: Bodyweight Squats (20sec On/10sec Off x8R)
2min Rest:
Tabata: Jumping Lunges (20sec On/10sec Off x8R)
---------------------------------

Kettlebell Workout

Double Kettlebell Snatch-5-4-3-2-1
Box Jump-1-2-3-4-5

Not For Time:
---------------------------------------------
Double Kettlebell Thruster(2x53#-M/2x35#-W)
Pull Up(or Lateral Burpee)

21-15-9 Reps of Each For Time: AFAP
---------------------------------------------

Push up variations: Wide Arm, Spider Man, Diamond and Archer Push Ups. #bodyweightgainz #pushups #calisthenics #smokesession

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 13, 2015 at 1:59pm PST

Kettlebell Workout

2 Hand Swings: 45sec

Rest: 20sec

Double Kettlebell Clean and Press: 45sec

Rest: 20sec

Burpee: 45sec

Rest: 20sec

Double Kettlebell Renegade Row: 45sec

Rest: 20sec

Double Kettlebell Squat: 45sec

x3 Rounds: 90sec Rest Between Rounds:

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

Bodyweight Workout

800M Run
Rest-90sec: Then;

Mountain Climbers-30sec
Rest: 30sec
Burpee-30sec
Rest: 30sec
Sit Outs-30sec
Rest: 30sec
V-Ups-30sec
Rest: 30sec
Plank Hold: 1min

x4 Rounds: 1min Rest Between Rounds:
------------------------------------------------

Feeding the cows a snack. #countryliving #cowsofinstagram

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 12, 2015 at 12:23pm PST

Bodyweight Workout

Burpee-15
Shuttle Sprint*-4(100'(50 Over/50 Back)
Burpee-12
Shuttle Sprint-4
Burpee-10
Shuttle Sprint-4
Burpee-8
Shuttle Sprint-4
Burpee-6
Shuttle Sprint-4
----------------------------------------------------
*Shuttle Sprint: Sprint 50ft, touch, sprint 50ft back. That equals 1 Shuttle sprint)
----------------------------------------------------
Handstand Hold-15-45sec On/30sec Off(Free or Wall Handstand)

x5 sets:
---------------------------------------------------------------------------------

Kettlebell Workout

Double Kettlebell Swing-25
Lateral Burpee-15
Double Kettlebell-Clean-25
Lateral Burpee-15
Double Kettlebell Front Squat-25
Lateral Burpee-15
Double Kettlebell Push Press-25
Lateral Burpee-15
Double Kettlebell Back Squat-25
Lateral Burpee-15
800M Run

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

Bodyweight Workout

Box Jump-6(40"-24"-M/36"-15"-W)
Plate Plyo Push Up-12

x5 Rounds:
---------------------------------------------
12min AMRAP of:

200M Run
Burpee
Pull Up

3-6-9-12-15-18-21..Continue by 3's
----------------------------------------------

Kettlebell Workout

EMOM: 12min (Even/Odd)

Double Kettlebell Snatch-6-Even Minute
Double Kettlebell Squats-12-Odd Minute
---------------------------------------------------
10min AMRAP of:

200M Sprint
Burpee
Goblet Squat(70#-M/53#-W)

3-6-9-12-15-18-21...Continue by 3's
---------------------------------------------------

Kettlebell Workout

Double Kettlebell Floor Press-6 to 12 Reps-AHAP
1 Arm Kettlebell Bent Over Row-12L/12R-AHAP

x5 Rounds:
-------------------------------------------------------------
Double Kettlebell Military Press-8 to 12 Reps
Chin Ups-8-12 Reps
Sumo Deadlift High Pull-15(53#-M/35#-W)

x4 Rounds:
-------------------------------------------------------------

Bodyweight Workout:

Push Ups-12 to Sub Max Reps
V-Ups-25

x5 Rounds:
--------------------------------------
Burpee-12 Unbroken
Jumping Lunges-24

x4 Rounds:
---------------------------------------
Intervals:

Sit Outs: 45sec On/15sec Off

x4 Sets:
---------------------------------------

Test firing a Thureon 45cal. #rangetime #guns #rifles

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 6, 2015 at 1:25pm PST

Kettlebell Workout

800M Run
Double Under Jump Rope-60(or 120 Singles)
Double Kettlebell Squats Clean-30(2x53#-M/2x35#)
Pull Ups-20

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

Bodyweight Workout

800M Run
Double Under Jump Rope-60(or 120 Singles)
Hindu Squats-30
Hindu Push Ups-20
Pull Ups-10

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

Got some range time in today with the AR and Sig.

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 5, 2015 at 5:45pm PST

Kettlebell Workout

With a 30min Running Clock:

0:00-10:00

Swings
Goblet Squat

40-30-20-10
--------------------------------------
10:00-20:00

Double Kettlebell Clean
Handstand Push Up

21-15-9 Reps of Each
--------------------------------------
20:00-30:00

Double Kettlebell Thruster
Bar Muscle Up

15-12-9 Reps of Each
------------------------------------

Bodyweight Workout

Do the following movements back to back without a break:

Monkey Bars-20ft(10'over/10'back) x2
Deficit Push Ups-Max Reps
Rest 2min:

x5 Rounds:
-------------------------------------------------------------------------
Trail Run-20min Easy Pace:
-------------------------------------------------------------------------

Taking a stroll through the woods. #meditation #nature

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 6, 2015 at 7:56am PST

Bodyweight/Kettlebell Workout

1000M Run
Rest:3min
800M Run
Rest: 2min
400M Run
Rest: 1min:
------------------------------------------------------------
Weighted or Bodyweight Dips: 15-20Reps
Weighted or Bodyweight Pistols-12(6L/6R-Alt)

x5 Rounds:
-------------------------------------------------------------
*Sub: Bodyweight Squats: 24 or Goblet Squats: 15
--------------------------------------------------------------

A little fun with Weighted Dips and Weighted Pistols: 15-20-Dips/12-Pistols x5....#weightedbodyweight #dips #pistols #calisthenics #crossfitseguin #opengym

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 4, 2015 at 7:08am PST

Kettlebell Workout

Warm Up:

2 Hand Swings-15-12-9
Box Jump-5

------------------------------------------------------------------
Double Kettlebell Thruster(2x53#-M/2x35#-W)
Target Burpees(7" Above Reach) >25-20-15-10-5 Reps of Each
Double Under *Jump Rope:            -50-40-30-20-10 Reps

For Time:
------------------------------------------------------------------
*Singles: 100-80-60-40-20-10

Got this killer WOD done with my bro Travis. #wodkillers #itreallykilledus #doublekettlebell #kettlebellwod #fridayopengym #whosnext #crossfitseguin #texaskettlebellclub #PhotoGrid

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 4, 2015 at 9:10am PST

Bodyweight Workouts

Option 1.

Target Burpees-12(Use the Pull Up Bar for the Target)
Pull Ups-9
Toe 2 Bar-6
Muscle Up-3

AMRAP-12min:

2min Rest: Then;

1000M Run or Row AFAP
------------------------------------------------------------
Option 2.

Jumping Lunges-30
Burpee-15
Push Ups-12
V-Ups-9

AMRAP-12min:

2min Rest Then;

1000M Run or Row AFAP

Kettlebell Workout:

Double Kettlebell Squats-10-15 x3 Sest: AHAP
----------------------------------------------------------
Target Burpees-15
Double Kettlebell Sumo Deadlift-12
Double Kettlebell Squat Clean-9
Double Kettlebell Alternating Press-6(3L/3R-Alt)

AMRAP-12min:
------------------------------------------------------------

Post workout snack, just like in Korea...Squid and Choco Pies! ThanksTerri!! #gainz

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 23, 2015 at 8:40am PST

Bodyweight Workout

Lateral Burpee-7
Hanging Leg Raise-10

AMRAP-8min, Then

2min Rest;

200M Run
Push Up-30
400M Run
Pull Up-30
600M Run
Squat Jump-30
800M Run

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

Kettlebell Workout

Lateral Burpee-7
Thrusters-10(2x53#-M/2x35#-W)

AMRAP-8min, Then;

2min Rest, Then;

200M Run
2 Hand Swing-30(70#-M/53#-W)
400M Run
Snatch-30(15L/15R)
600M Run
Racked Kettlebell Squat-30(15L/15R)
800M Run

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

The Mexican and The Mad Russian. #crazycouple #madrussians #mexican #crazymix #beautyandthebeast

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 29, 2015 at 2:28pm PST

Kettlebell Workout

Jump Rope-1min
20sec Rest
Weighted Plank-1min
20sec Rest

x3 Rounds:
-------------------------------------------------------
Burpee-10
Double Kettlebell Thruster-30(35#-M/25#-W)
Burpee-20
Double Kettlebell Thruster-30(44#-M/35#-W)
Burpee-30
Double Kettlebell Thruster-30(53#-M/44#-W)
Burpee-40

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

Bodyweight Workout

Jump Rope or Jumping Jacks-1min
20sec Rest
Weighted Plank-1min
20sec Rest

x4 Rounds:
----------------------------------------
Burpee-10
Weighted Pull Up-12
Burpee-20
Weighted Pull Up-12
Burpee-30
Weighted Pull Up-12
Burpee-40

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

More Good Reads

More good reads 📚 Empire of the Summer Moon, The Blood of Hero's and Blood and Thunder. #historybooks #goodreads #whatareyoureading

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 29, 2015 at 7:31am PST

Bodyweight Workout

Here's a few options for today:

WOD 1:

Jumpind Lunges-30(15L/15R-Alt)
Sit Out-20
Push Ups-15

AMRAP-20min:
----------------------------------------------
WOD 2:

Burpee Challenge: 1-20reps

Start at one point Do 1 Burpee. jog approx 5-10ft to another point and Do 2 Burpees, jog back to the starting point and Do 3 Burpees. Continue going back and forth until you do 20 Burpees(210 Burpees Total) Enjoy!! Try to keep it under 20min.
-------------------------------------------------

Bodyweight Workout

Handstand Push Up-8
Bulgarian Split Squat-12L/12R

x3 Rounds: Rest 90sec-2min between sets.
----------------------------------------------------
Dive Bomber Push Ups-20
V-Ups-30
Bodyweight Squats-40

x4 Rounds AFAP:
------------------------------

Got some Mat Time in with the training blades....just barely survived!!

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 27, 2015 at 10:03am PST

Bodyweight Workout

EMOM-12min: Even/Odd

Burpee-16-Even Minute
Pull Up-8-Odd Minute

Rest 3min: Then;

3 Mile Run For Time:
---------------------------------------------------

Kettlebell Workout

Turkish Get Up-5-4-3-2-1 Each
Hanging Leg Raise-10

x5 Rounds:
--------------------------------------
2 Hand Swings-30
Burpee-40
1 Arm Snatch-30
Pull Up-20
Goblet Squat-30
Burpee-40
2 Hand Swings-30

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

With The Familia

#gaitanfamily

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 26, 2015 at 1:53pm PST

Kettlebell Workout

Double Kettlebell Floor Press-8-12reps
Weighted Pull Up-8-12reps-AHAP

x5 Rounds:
--------------------------------------------------
1 Arm Kettlebell Row-15L/15R-AHAP
Dips-12 to Max Reps

x4 Rounds:
--------------------------------------------------

Bodyweight Workout

Weighted Push Ups-10-20reps(45#-M/25#-W)
Weighed Pull Ups-8-12reps-AHAP

x5 Rounds:
--------------------------------------------------------
Box Jump-5(24"-40"-M/15"-30"-W)
Dips-10 to Max Reps

x4 Rounds:
--------------------------------------------------------

Another Day at the Drop Zone with the Peeples Brothers! #skydiving #skydivesanmarcos #freefall #thirdjump #notthelast

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 20, 2015 at 1:52pm PST

Kettlebell Workout:

Double Kettlebell Squat: 8-12reps x4 Sets @2x70#-80#-M/2x53#-44#-W)
-----------------------------------------------------------------------------------------
EMOM-14min: Even/Odd

Double Kettlebell Snatch-5-Even Minute
Burpee-8 & 2 Hand Swings-12-Odd Minute
-------------------------------------------------------

Getting some fire wood cut for winter. Jay and Mike, I have a good workout for you two! ;) #countryliving #pretenditsawod

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 22, 2015 at 8:50am PST

Kettlebell Workout:

EMOM-18min: Even/Odd

Even Minute: Muscle Up-5(or Chest 2 Bar/Pull Up)
Odd Minute: Double Kettlebell Squat-7 & Lateral Burpee-9
------------------------------------------------------------------------

Bodyweight Workout

V-Ups-10, then with no rest, Hanging Leg Raise-15 (Unbroken)

x4 Sets (90sec Rest between Sets)
-----------------------------------------------------------------------------
500M Run
1min Recovery Walk

x 5 Rounds:
----------------------------

Second GoRuck Train Up

Second GoRuck Train Up done! Nice work ladies! #goruck2016 #ruckup #crossfitseguin

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 21, 2015 at 7:18am PST

Kettlebell Workout

Double Kettlebell Snatch-5 @AHAP

EMOM-10min:
----------------------------------
Burpees-100
2 Hand Swing-60(53#-M/36#-W)
Muscle Up-30

AMRAP-15min:
----------------------------

Bodyweight Workout:

1000M Run
Double Under Jump Rope-60(200 Singles)
Muscle Up-30

x2 Rounds AFAP:
------------------------------------

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 15, 2015 at 4:08pm PST

Kettlebell Workout

Double Kettlebell Floor Press-8-12reps-AHAP
Double Kettlebell Squats-10-15reps-AHAP

x8 Rounds: Every 2 Rounds; 1 Set of Max Rep Weighted Pull Ups:
---------------------------------------------------------------------------------

Bodyweight Workout:

Pull Up Bar Complex:

Muscle Up-5
Bar Dip-5
Hanging Leg Raise-5
Windshield Wiper-5L/5R-Alt

1min Rest: x5 Sets
------------------------------------
Plyo Clapping Push Up-12
V-Up-12
Pistol-12(6L/6R-Alt)

AMRAP-12min:
------------------------------------

Pull Up Bar Complex:

Fun Pull Up Bar Complex: Muscle Ups, Bar Dips, Hanging Leg Raise & Windshield Wipers! #bodyweighttraining #muscleup #hanginglegraises #dips #crossfitseguin #calisthenics

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 18, 2015 at 6:32am PST

Kettlebell Workout

Burpee-10
Swing-10L/10R
Full Gasser Sprint-1

x4 Rounds:
--------------------------
5min Rest
--------------------------
Double Kettlebell Snatch-4
HSPU-8
Box Jump-12

AMRAP-18min:
--------------------------

Bodyweight Workout

Push Ups-10

Squats Jump-20

1/2 Gasser Sprint

x4 Rounds:

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

5min Break

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

Chest 2 Bar Pull Up-8

HSPU-8

Box Jump-12(30")

AMRAP-18min:

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

Second Tandem Skydive!!

Second Tandem Skydive with the Homies and Birthday Girl! #skydiving #freefall #crossfitseguincrew #happybirthdayvalerie

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 13, 2015 at 12:45pm PST

Bodyweight Workout

400M Run
Burpee-Max Reps with Remaining Time:

2min Rounds(40sec Rest) x5 Rounds: Then;
-----------------------------------------------------
3min Rest: Then;
-----------------------------------------------------
Double Under Jump Rope-30(or 60 Singles)
Pull Up-10
HSPU-8

AMRAP-12min:
-----------------------------------------------------

Kettlebell Workout:

400M Run or Row
Double Kettlebell Thruster-Max Reps in the Remaining Time(2x44#-M/2x-25#-W)

2min Round(40sec Rest) x5 Rounds Then;
--------------------------------------------------
3min Rest: Then;
--------------------------------------------------
Double Under Jump Rope-30(or 60 singles)
Pull Up-10
Double Kettlebell Clean and Press-5(2x53#-M/2x35#-W)

AMRAP-12min:
---------------------------------------------------

Sorry For The Delay....

Sorry for not Posting Workouts the past few days....Hope these following Workouts make up for it! ;)

-J.G.

Getting Yoked

Warming up on the BeastMetals Yoke! Getting ready to SWOD! #crossfitseguin #swodkilla #beastmetals #strongwoman #fridayswod #yoked

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 13, 2015 at 6:02am PST

Kettlebell Workout

Double Kettlebell Floor Press-6-12reps-AHAP
Double Kettlebell Squat-8-12reps-AHAP

x5 Rounds:
--------------------------------------------------------
Weighted Pull/Chin Up-50
Handstand Push Up-50

Break up the Reps anyhow:
--------------------------------------------------------

Happy Veterans Day!

Happy Veterans Day to ALL my Brothers and Sisters! Thank you for your service!

J. Gaitan, U.S. Army; Korea 2002

Bodyweight Workout

Push Ups-60 Reps AFAP
Sit Ups-60 Reps AFAP
Burpee-60 Reps AFAP

For Time:
----------------------------
5min Rest; Then;
--------------------------------------------------
600M Run x3 (1 min Rest between Rounds)

Log down total time including 1min Rest:
---------------------------------------------------

Kettlebell Workout

Double Kettlebell Clean & Press-3-6 Reps
Double Kettlebell Sumo Deadlift-4-8reps-AHAP

x5 Rounds:
-----------------------------------------------------------
Hanging Leg Raise-10
Hammer Strikes-10L/10R

x3 Sets:
-----------------------------------------------------------

Presses & Deads!

Presses and Deadlifts before class. #gainz #Deadlift #presses #crossfitseguin

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 9, 2015 at 3:02pm PST

Kettlebell Workout

AMRAP-12min:

Jumping Lunges-30
2 hand Swings-30(70#-M/53#-W)
Push Ups-30

-2min Break; Then;

AMRAP-14min:

Burpee-10
Double Kettlebell Sumo Deadlift-10 (2x70#-M/2x53#-W)
Double Kettlebell Squat-10
---------------------------------------------------------------------

Bodyweight Workout

Run-3miles
Bike-6miles
Ruck*-9miles
-----------------------------------------------------
Men and Women use a 30# Ruck minimum.

Good Reads!! What Are YOU reading??

More books! 📚 Extreme Ownership & The Spartacus War...Good reads so far! #historybooks #mindtraining #seals #spartacus #abookaday #whatareyoureading

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 8, 2015 at 3:55pm PST

Kettlebell Workout:

1 Arm Swing-10L/10R
Jumping Lunge-10L/10R-Alt
1 Arm Snatch-8L/8R
Squats Jump-8
1 Arm Thruster-6L/6R
Lateral Burpee-6

x4 Rounds/2min Rest Between Rounds: Max Effort Each Round.
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KB Weight: 70#-53#-M/44#-35#-W
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Monkey Bars, Dips & Jumping Lunges

Morning PT: Monkey Bars x2, Dips x15, Jumping Lunges x20: X6R....Active recovery from a tough week of training! #playtime #monkeybars #dips #lunges #morningpt #gaitanvillegainz #crossfitseguin #bodyweighttraining #sundayfunday

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 8, 2015 at 6:57am PST

Kettlebell Workout

2 Hand Swing-45sec Max Reps (53#-M/35#-W)
15sec Break
Double Kettlebell Thruster-45sec Max Reps (2x53#-M/2x35#-W)
15sec Rest
V-ups-1min Max Reps

2min Break x4 Rounds:
--------------------------------------------------------------------------------

Bodyweight Workout

Dive Bomber Push Ups-15

Side Lunges-20

x4 Rounds:

2min Break:

Hindu Push Up-15

Jumping Lunge-20

x4 Rounds:

2min Break:

Push Up-15

Squats-20

x4 Rounds:

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

Bulgarian Split Squats

Bulgarian Split Squats on the menu today!! #legday #bulgariansplitsquats #feeltheburn #crossfitseguin

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 5, 2015 at 2:19pm PST

Bodyweight Workout

Bulgarian Split Squat-20reps Each Leg

x4 Sets: Rest 30sec to 1min Between Sets:

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

Double Under Jump Rope-40(80 Singles)

Squat Jump-15

Handstand Push Up-9

AMRAP-15min:

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

Kettlebell Workout:

Double Kettlebell Bulgarian Split Squat-15 to 20 reps Each Leg(2x40#-35#-M/2x30#-20#-W)

x3 Sest: Rest 90sec to 2min Between Sets.
--------------------------------------------------------------------------
Double Under Jump Rope-40(80 Singles)
Double Kettlebell Squat-15(2x53#-44#-M/2x35#-25#-W)
Handstand Push Up-9

AMRAP-15min:
-------------------------------------------------------------------------

TBT: 2009

Kettlebell Workout

Double Kettlebell Floor Press-10-15reps
Weighted Pull Up-6-10reps
Double Kettlebell Squat-8-12reps

x7 Rounds:
---------------------------------------------------

Kettlebell Workout

Double Kettlebell Clean + Squat + Press (2+4+2)-Even Minute
V-Up-15-Odd Minute

EMOM-20min: Even/Odd
------------------------------------------------------------------------------
Suicide Sprint: 4(20ft/40ft/60ft/80ft_ x4 Sets(1:1 Rest)
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Bodyweight Workout

Weighted Push Up-15
Hanging Leg Raise-12(Unbroken)
Box Jump-10

AMRAP-22min:
------------------------------------------------------------------------
Finish:

Suicide Sprint: 4 stops(20ft/40ft/60ft/80ft) x4Sets(1:1 Rest)
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Took a bike ride, found a little family of turtles crossing the road. #turtlepower

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 1, 2015 at 11:04am PST

Kettlebell Workout

Pull Ups-7
Kettlebell Cluster-7(2x53#-M.2x35#-W)

x4 Rounds: Then;

2 Hand Swings-50(70#-M/53#-W) Then;

400M Run
Kettlebell Snatch 7L/7R

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

Bodyweight Workout

Monkey Bars-20ft(10 over/10 back) x2
Dips 8-12reps
Jumping Lunges-16(8/8-Alt)

x7 Rounds:
----------------------------------------------------
Finish: 4mile Ruck: 20# Weight Minimum.
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GoRuck Train Up: Morning PT

The ladies completed their first GoRuck train up! 4 plus miles, 20+ pounds. Getting ready for GoRuck 2016. #ruckup #morningpt #crossfitseguin #goruck

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 1, 2015 at 6:29am PST

Kettlebell Workout:

Row or Run-1000M
Double Kettlebell Clean-10(2x53#-M/2x35#-W)
Double Kettlebell Thruster-20
Lateral Burpee-30
2 Hand Swing-60 @AHAP

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

Gainz!!

Making some Gainz!! 2x80# Dumbbell Bench & Max Rep Curls. #lastset #warriorwednesday #gainz #dumbbellbenchpress #curlsforthegirls #crossfitseguin

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Oct 28, 2015 at 9:07am PDT

Kettlebell Workout

Bottoms Up Press-2L/2R
Pistol-4L/4R

x4 Rounds:
--------------------------------
1 Arm Thruster-8L/8R
Muscle Up-4
1 Arm Over Head Squat-8L/8R
Hanging Leg Raise-12

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

Bodyweight Workout

Spiderman Push Up-20

V-Up-15

Pull Up-10

AMRAP-20min:

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

Mat Time:

Getting some may time in for lunch with the fam. #jits #mattime #leglock #fitcouple #hipthrow #slapout

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Oct 29, 2015 at 10:54am PDT

Kettlebell Workout

Double Kettlebell Floor Press-8-12 Reps(AHAP)
KB Towel Curl-10 to Max Reps

x5 Rounds:
--------------------------------------------------
Dips-10 to Max Reps(Weighted is an option)
Double Kettlebell Farners Walk-200M(2x70#-M/2x53#-W)

x4 Rounds:
---------------------------------------------------

5 Years Already!! Time Flies!!

Can't believe it's been over 5 years since my first CrossFit Level 1!! #CrossFit #crossfitseguin #timeflies

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Oct 27, 2015 at 1:25pm PDT

Bodyweight Workout

400M Run
Burpee Broad Jump-100ft(50/50)
Hanging Leg Raise-12
Box Jump-8

AMRAP-22min
-----------------------------------------

Kettlebell Workout

Spend 10-12min working on Mobility Drills
-----------------------------------------------------------
400M Run
Burpee Broad Jump-100ft(50/50)
Sit Out-12
1 Arm Snatch-10L/10R(70#-53#-M/44#-35#-W)

AMRAP-22min:
------------------------------------------------------------

Run, Ruck, Lift...It's what I do!

Bodyweight Workout

Push Up-Sub Max Reps x4 Sets (90sec Break between Sets)

2min Rest:

Pull Up-Max Reps x4 Sets (90sec Break between Sets)

2min Rest:

V-Ups-20 Reps x4 Sets (90sec Break between Sets)

2min Rest:

3 Mile Run: For Time:

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

Kettlebell Workout

Pull Up-8
2 Hand Swings-16 (88#-M/70#-W)
Turkish Get Up-3L/3R

x5 Rounds:
-------------------------------------------
Rope Climb-2
Handstand Push Up-6

x4 Rounds:
------------------------------------------

Reverse Barbell TGU

Reverse Barbell TGU...getting my SWOD on! #CrossFit #turkishgetup #barbell

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Oct 23, 2015 at 6:58am PDT

Bodyweight Workout:

Burpee Broad Jump-100ft(50 Over/50 Back)
Push Up-40
Jumping Lunge-40(20/20-Alt)
V-Up-20

x4 Rounds AFAP:
------------------------------------------------------

Kettelbell Workout

Double Kettlebell Squat-3-5reps x4sets @Heaviest Bells you can Clean
---------------------------------------------------------------------------------------
Doubel Kettlebell Clean-8
Lateral Burpee-8
Double Kettlebell Squat-Max Reps with Remaining Time:

90sec(45sec Rest) x6 Rounds:
---------------------------------------------------------------------------------------

Weighted Dips!

Weighted Dips for some extra Gainz! #crossfitseguin #weighteddips

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Oct 21, 2015 at 1:47pm PDT

Bodyweight Workout

Dips-12 to 25 Reps
Supine Ring Rows-15 to 30 Reps
Sit Ups-30 Reps

x5 Rounds:
------------------------------------------
Finish: 2 Mile Run
------------------------------------------

Kettlebell Workout

Double Kettlebell Snatch-4 x 6sets (1min Break) AHAP
-----------------------------------------------------------
Muscle Up-6
Double Kettlebell Thruster-8(53#-44#-M/35#-25#-W)

AMRAP-12min: Then; No Break;

2min Max Reps: 8 Count Bodybuilders
-------------------------------------------------------------

Playtime!

Hanging out on the home playground. #familytime #fitfamily #fitcouple #ropeclimb #monkeybars #playtime

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Oct 18, 2015 at 12:35pm PDT

Bodyweight Workout

800M Run
Bodyweight Squats-50
Burpee-30
Sit Out-20
Burpee-30
Bodyweight Squat-50
800M Run

AFAP:
----------------------------------

GoRuck Tough 2015