G-WOD

This week has been BRUTAL at CrossFit Seguin! I hit this quick WOD for fun:

Air Squats-100
2KB Alternating Floor Press-50(25L/25R)2x44#
Walking Barbell Lunges(On Back)-30(Total)-95#

x3 Rounds:

Finished out with Kim's GTG WOD:

Ring Dips-10
Pistols-12(Total)
Hanging Leg Raise-15

x3Rounds
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G-WOD

Bar and Barbell Challenge:

Bear Complex(light to medium weight)
Pull Up Bar Complex

1,2,3,4,5,6,7,8,9,10reps of each:
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For my Power Athletes, try this:

Bear Complex(Heavy(Body Weight or more minimum) or AHAP)
Pull Up Bar Complex

1,2,3,4,5,4,3,2,1 Reps Of Each:
(Stay strict as possible on the Muscle Ups)
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I used 115# For this Bear Complex 1-10reps. Pull Ups Bar complex is as follows: Muscle Up-1, Dead Hang Pull Up-1, and Hanging Leg Raise-1 = 1Rep. (AHAP= As Heavy As Possible.)

Here are a few alternatives for the Pull Up Bar Complex:(Stay as strict as possible on all exercises)
1: Burpee Chest to Bar Pull Up-1, Pull Up-1, Hanging Leg Raise-1.
2. Burpee Pull Up-1, Pull Up-1, Hanging Leg Raise-1.
3: Chest to Bar Pull Up-1, Pull Up-1, Hanging Leg Raise-1.
4: Pull Up-1, Toe 2 Bar-1, Knee 2 Elbow-1.

G-WOD

I put my CrossFitters through this one yesterday...they 'LOVED" it!

Supine Ring(or TRX) Rows-Max Reps
Dive Bomber Push Ups-Max Reps
Sled Dog-100ft(135# minimum)

x4 Rounds(I put a 30min time cap on this one)
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Add up the total Ring Rows and the total Dive Bombers from the 4 rounds for your scores:
My Scores: Ring Rows: 215reps/Dive Bombers: 80 Reps

Any push up variation will work i you are not able to do Dive Bombers. Sled Dog is dragging the Sled facing forward, the Sled is behind you, run or sprint with it if you can. If you don't have a Sled, do Suicide Sprints with 3 stops:
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Farmers Walk

Testing out the Farmers Carrying Handles at CrossFit Seguin.

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gaitan.jesus@gmail.com

G-WOD

Reverse Barbell TGU(To Elbow)- 2L/2R
Stone Shoulder- 4-Total

x5 Rounds; Not For Time:
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This was a fun one! I used a 85# Barbell for the Reverse TGU, again, I didn't go all the way down, just to the elbow. If you're new to TGUs then I recommend using a Kettlebell instead of a Barbell. I used a 119# Stone for the first 3 rounds then moved to the 145# Stone.

Pull Ups

Some of my ladies stuck around after class and knocked out set of Dead Hang Pull Ups.

G-WOD

Wanted to hit a little body weight session yesterday, here is what I did:

Pull Up Bar Complex(Try to stay on the bar for the first 3 exercises)
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Bar Muscle Up-3
Strict Pull Up-3
Hanging Leg Raise-3
Pistol-3L/3R

AMRAP-12min
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It's your turn!

Sexy Beast of CrossFit Seguin, Tricia, and me after testing during the 2013 CrossFit Games Open.

G-WOD

Hit this WOD last week: Give it a try!

Weighted Pull Up-6(53# KB)
Weighted Ring Dip-6(35#KB)
Hanging Leg Raise-6(Slow Negative)

15min AMRAP
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