Archive WODs 3:

 Old WODs from CrossFit Seguin's 2018/19 White Board:

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Assault Bike: 15cals

Pull Up-10

Goblet Squat: 25(50/35 KB/DB)

Assault Bike: 15cals

Pull Up-10

Goblet Squat: 20

Assault Bike: 15cals

Pull Up-10

Goblet Squat: 15

Assault Bike: 15cals

Pull Up-10

Goblet Squat: 10

Assault Bike: 15cals

Pull Up-10

Goblet Squat: 5

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3 Rounds of:

600M Run

Row: 25 Cals

Muscle Up: 5

-Then, Directly into:

Power Clean & Jerk: 30 (155/105)

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Burpees: 50

Double Unders: 100

200M Run

Burpees: 40

Double Unders: 80

200M Run

Burpees: 30

Double Unders: 60

200M Run

Burpees: 20

Double Unders: 40

200M Run

Burpees: 10

Double Unders: 20

200M Run

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Buy in: 50cal Ski

-Then-

10 Rounds of:

Strict Pull Ups: 5

Devil Press: 7(50's/35's)

Box Jump Over: 9 (24/20)

-Then-

Cash Out: 50cal Ski

(45 min Time Cap)

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8min On/90sec Rest: x4 Rounds:

800M Run

Max Rounds of "Cindy" in Remaining Time**: 

(Continue where you left off on "Cindy" after each round)

"Cindy"=

Pull Up-5

Push Up-10

Air Squat-15

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Buy in: 400M Run

-Then-

3 Rounds of:

5 Rounds of "Cindy"

3 Rounds of: "DT"

-Then-

Cash Out: 400M Run

(45min Cap)

"Cindy"=

Pull Up-5

Push Up-10

Air Squat-15

"DT"=

Deadlift: 12

Hang Power Clean: 9

Shoulder to Overhead: 6

(155M/105W)

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14min EMOM(Even/Odd)

Hang Power Clean: 5 (65+%)-Even Minute

1 Round of "Cindy"-Odd Minute

WOD: 12min AMRAP of:

Double Under: 30

Assault Bike: 20cals

Push Press: 15 (96/65)

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2 Rounds of:

800M Run

Target Burpee: 50

Assault Bike: 40cals

KB Swings(A) 30(53/35)

HSPU: 20

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

10 Rounds of:

Assault Bike: 12cals

DBall Over Shoulder: 6(100/60)

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4 Sets of:

Bench Press: Max Reps @70%

Stone or DBall to Shoulder: 6-6-4-4 AHAP

Assault Bike: 15cal Sprint

WOD: 14min AMRAP of:

Double Under: 40

Weighted Push Up: 30(45/25)

DB Suitcase Lunges: 30 Total(15/15)(40-45's/30-35's)

V-Up: 20

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Training Log: 12-14-24

 5 Rounds of:

1 Arm KB Clean +Front Squat +Push Press: 4+5+3 Left /4+5+3 Right  x2 Sets Each

Four Part** Burpee Complex: 12 Reps

-Then-

3 Sets of KB Swing(R): 15 Reps

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**Four Part Burpee Complex=

Eight Count Bodybuilder-1

Burpee-1

Two Pump Burpee-1

navy Seal-1

Training Log: 12-13-24

 4 Sets of:

Incline DB Bench Press: 6-10 Reps

Back Squats: 6 Reps

-Then-

3 Sets of:

Weighted Dips: 12 Reps

EZ Bar Preacher Curls: 12 Reps

Seated 1 Arm Cable Rows: 15L/15R

WOD:

4 Rounds of:

KB Swing(R) 25 Reps

KB Goblet Squat: 12 Reps

Burpee: 15 Reps

Training Log: 12-9-24

 3 Sets of:

Incline Bench Press: 6-8 Reps

-Then-

2 Sets of:

Dumbbell Incline Bench Press: 8-10 Reps

-Then-

3 Sets of:

Weighted Strict Pull Up(Fat Bar)-8 Reps

-Then-

3 Sets of 1 Arm Cable Rows: 12L/12R

WOD:

3 Rounds of:

400M Run

Double Under-40 Reps

Thrusters-12 Reps

Pull Ups-10 Reps

-Then, Directly into,

2 Rounds of:

Air Dyne: 25 Cals

Sandbag Over Shouder-6 Reps

Training Log: 12-8-24: Kettlebell/Bodyweight Workout

 5 Sets of:

Double KB Clean + Press: 3+2x 3 UB Sets

Burpee Complex: 8 Reps(1 Pistol Each Leg Between Reps)

Double Front Squat + Double KB Back Squat: 5+8

-Then-

5-4-3-2-1 One Arm KB Clean & Press(Each Arm)

Single KB Racked Squat: 10L/10R

Kettlebell Goblet Squat: 12 Reps

1-2-3-4-5 One Arm KB Clean & Press(Each Arm)

Single KB Racked Squat: 10L/10R

Kettlebell Goblet Squat: 12 Reps

Archived WODs 2:

 WOD 1: 2-16-18:

For Time:

Buy in: 800M Run

-Then-

3 Rounds of:

Assault Bike: 25 Cals

DBall OS: 12(6/6) Reps(100 lbs/80 lbs)

Target Burpee: 10 Reps

-Then-

Cash Out: 800M Run

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WOD 2:

For Time:

3 Rounds of:

400M Run

Burpee Box Jump Over: 20 Reps(24/20)

-Then-

2 Rounds of: 

2DB Thrusters: 20 Reps(50s/35s)

Assault Bike: 20 Cals

-Then-

1 Round of:

Double Unders: 100

Ring Dips: 25 Reps

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WOD 3:

For Time: Weight Ladder WOD

Power Clean: 15-12-9-6

Front Squat:15-12-9-6

T2B: 15-12-9-6

400M Run

(Barbell Weights: 135-155-165-185 lbs-Men

                               95-105-115-125 lbs-Women)

Workout Log: 10-18-24

 4 Sets of:

Back Squats: 10-10-8-8

Bulgarian Split Squats: 8L/8R

-Then-

3 Sets of:

Burpee Complex**: 9 Reps

1 Arm Kettlebell Clean & Jerk: 6 Reps Each Arm

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**Burpee Complex=

1 Burpee, 1 Two Pump Burpee, 1 Navy SEAL = 3 Reps

Workout Log: 10-17-24

 Weighted Pull Ups: 12-10-7-5(35lbs/44lbs/53lbs/70lbs)

-Then-

4min on/90sec off x 4 Rounds:

Air Dyne: 35 Cals

Sandbag Cleans: Max Reps in Remaining Time:

Workout Log: 10-15-24

 4 Rounds of:

Strict Barbell Press: 8 Reps

Farmers Walk-->60ft <--60ft

-Then-

3 Sets of:

DB Bench Press: 8-10 Reps

Seated Cable Rows: 16 Reps

-Then-

Mace 360's/10 &2's

Mace Squats

Workout Log: 10-11-24

 3 Total Rounds of:

Air Dyne: 25 Cals

4 Rounds of "Cindy"*

2 Rounds of Dumbbell "DT"(2x50 lbs)**

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*"Cindy" =

Pull Ups: 5 Reps

Push Ups: 10 Reps

Air Squats: 15 Reps

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**"DT"=

Deadlift: 12 Reps

Hang Power Clean: 9 Reps

Shoulder to Overhead: 6 Reps

Workout Log: 10-10-24

 Gym Jones "300" Workout

Strict Pull Ups: 25 Reps

Deadlift: 50 Reps(135 lbs)

Hand Release Push Ups: 50 Reps

Box Jumps: 50 Reps(24")

Floor Wipers: 50 Reps(25/25)(135 lbs)

1 Arm Dead Kettlebell Clean & Press: 25 Reps Left/25Reps Right**(44 lbs)

Strict Pull Ups: 25 Reps

(**Must Complete ALL 25 Reps on one arm before switching arms)