CrossFit Seguin Crew

CrossFit Seguin Crew at the Phoenix Competition-Austin, TX 2015

KB WOD

2KB Complex: Swing+ Clean+ Squat+ Thruster-AHAP

EMOM-10min:
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Med Ball Slam-21(25#-M/18#-W)
Swing(R)-15(70#-M/53#-W)
Burpee-9

AMRAP-14min:
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KB WOD

2KB Alternating Military Press-Sub Max Reps
2KB Bent Row-Max Reps

x5 Sets: Back to back, rest 1-2min after each set.
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Conditioning:

2KB Swings
Burpees

5,7,10,12,15, 20 Reps of Each For Time:
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KB WOD

2KB Squat-5(70#-53#-M/44#-35#-W)

EMOM-10min:
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2KB Suit Case Lunges-20 Total Reps Alternating
Staggered Plyo Push Ups-20
Burpees-20

AMRAP-20min:
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KB WOD

2 KB Clean and Jerk-4(2x53 or 70#-M/2x44# or 35#-W)-Even Minute
Target Burpee-8-Odd Minute

EMOM-20min
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Finish:

Plank Hold-1min
1min Break
Ab Crusher-15(35#-M/25#-W)
1min Break

x3 Rounds:
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KB WOD

2KB Floor Press-Sub Max Reps(8-12 Reps) 2x70# or 53#-Men/2x44# or 35#-Women
Strict or Weighted Pull Up-8-10reps

x5 Sets
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2 Hand Swings(70#-M/53#-W)-30sec on/ 30 sec off
Med Ball Slams(25#-M/15#-W)-30sec on/30sec off

x4 Rounds: Max Effort; Then 800m Run.
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Bodyweight "300" workout

This is a Body weight version of the infamous "300" workout. This one requires no equipment.
Just a quick demo of 10reps of each exercise.


Here are a few variations depending on skill level. If you have equipment feel free to sub some of the exercises for weighted exercises: Swings, Snatches, Clean and Press, Ab Crushers...Scale up or down as needed ....have fun with it!


1) Pull Up-25, Jumping Lunge-50, Sit Out-50, Pistol-50(25/25-alt), Burpee-50, Dive Bomber Push Up-50, Pull Up-25


2)HSPU-25, Jumping Lunge-50, Sit Out-50, Pistol-50, Target Burpee-50(7" or more), Squat-50, HSPU-25

SWOD and WOD Demo:

SWOD:

Stone 2 Shoulder*-3
Dumbbell Renegade Rows-16(8L/8R)-AHAP
Hammer Strikes**-24(12L/12R)

x5 Rounds:
(Scaled: *Sand Bag to Shoulder, Sand Bag Clean/**Med Ball Slam)
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WOD:

Front Rack Lunges*-12(6L/6R)-135#M/95#W
Ring Dips**-12

AMRAP-20min:
(Scaled: *Bodyweight/KB or DB Lunges/**Hindu Push Up, Decline Push Up or any Push Up. Scale the Time if needed: 10min, 12min or 15min AMRAP)
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G-WOD

Hit this WOD today. It was a good one!

Clean/Hang Clean/Jerk 1+1+1

EMOM-4min then; Add Weight

Clean/Hang Clean/Jerk 1+1+1

Every 90sec x 4 rounds( add weight each Round) Then;
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Finisher:

Stone Loading-4(145#)
Strict Muscle Up-4
Double Under-20, 25, 30, 35, 40, 45, 50, 55 Reps

x8 Rounds:
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G-WOD

Did this quick WOD yesterday. It was a fun one!

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Row-500M
Hammer Strikes-15L/15R(Max Effort)
Bar Muscle Up-10

x4 Rounds:
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Kettlebell Drills

Some Basic KB Drills: