Like us on Facebook!

Crossfit Terre Haute on Facebook

 

 

Winter Challenge

  

 

  
You are here: W.O.D.

Workout of the Day

  

Workout Of The Day

Author: Colton Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Colton Zeck on 7/23/2014 5:19 PM

Strength-

Find 3 RM bench press

*super-set with/ handstand hold practice, kick ups, head stands, or box push ups

 

WOD-

21-15-9

SDHP (95/65)

HSPU

OH Squat (95/65)

By Colton Zeck on 7/22/2014 5:19 PM

Strength-

Front Squat

5x5

*heavy across at 82-85% 1RM

 

WOD-

12 min AMRAP

12 Lateral Burpees

12 Front Squats (115/75)

12 Pull-ups

By Colton Zeck on 7/21/2014 5:22 PM

HERO WOD-

"Morrison"

 

By Colton Zeck on 7/20/2014 7:54 PM

 Strength-

Find a 2RM heavy thruster

*from the ground

*super-set with sets of 5, toes to rings

 

WOD-

400m weighted run (45/25)

then

3 RDs

10 DL (275/185)

50 DU

then 

400m weighted run (45/25)

 

By Colton Zeck on 7/18/2014 9:56 AM
Tomorrow is the big day! A couple things to keep in mind and a few slight changes in the schedule- The weather is suppose to be beautiful tomorrow! Not incredibly hot, but it would be a great idea to bring your own jug of water. We will have water coolers on sight for anyone to use as well as access to the Professional Office Building where there is an ice machine and water located on the 3rd floor. We will also be supplying fruit to all the competitors. The Strongman competitors also have access to this so incase we run out, I would bring some of your own as well. ISU has also agreed to come out and set up a massage therapy tent. These massages will be free to ATHLETES only. Tents and lawn chairs are encouraged. There will be plenty of room for them in the warm-up area parking lot. Registration starts at 8AM. We will have our athlete meeting at 8:45AM and our first heat will start promptly at 9:15AM (that is our only slight change). If you have any immediate questions do not hesitate to ask. Otherwise, I will...
By Colton Zeck on 7/16/2014 6:24 PM

Strength-

Back Squat

5x3

heavy across @ (85%)

 

WOD-

For time

400m run

10 power cleans (185/125)

400m run

10 hang cleans (155/105)

400m run

10 thrusters (135/95)

By Colton Zeck on 7/15/2014 5:29 PM

Strength-

OTM x16

e: 4 heavy front rack lunges

o: 10 KBS (53/35)

 

WOD-

10 Min AMRAP

50 DU

40 Push-ups

30 Slam Ball Sit-ups (30/20)

20 box jump overs (21)

 

 

By Colton Zeck on 7/14/2014 5:19 PM

WOD-

1 mile run

21-15-9

T2B

WB (20/14)

800m run

15-12-9

Shoulder 2 OH (115/75)

WB (20/14)

400m run

9-6-3

Lat Burpees

WB (20/14)

By Colton Zeck on 7/14/2014 9:57 AM

Strength-

OTMx10

2 heavy pwr cleans

 

WOD-

5 RFT
 

9 Box jumps (30/24)

7 squat cleans (135/95)

5 MU

 

 

By Colton Zeck on 7/11/2014 10:26 AM
Here are the movement standards and various other info on the WODs for the competition. The championship WOD is not listed

WOD #1         (100pts)

 

12 minute running clock

 

Starting at 3,2,1,GO…Partner #1 will have 5 minutes to establish a 1RM clean and jerk

 

After 5 minutes there will be a 2 minute transition to clear ALL weights off the bar

 

Starting at minute 7… Partner #2 will have 5 minutes to establish a 1RM snatch

 

-                      athletes will be given a matted platform for their lifts

-                      for each respected lift, the bar will start from the ground and will finish overhead.

-                      Our judges will give you a “GOOD LIFT” call before the bar can be sat down. The primary focus is that the lift has been made and control has been shown with the weight over head.

-                      Your feet must stay on the mat platform. Any attempts that take the lifter off of...
  

View_Blog

Author: Colton Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Colton Zeck on 7/23/2014 5:19 PM

Strength-

Find 3 RM bench press

*super-set with/ handstand hold practice, kick ups, head stands, or box push ups

 

WOD-

21-15-9

SDHP (95/65)

HSPU

OH Squat (95/65)

By Colton Zeck on 7/22/2014 5:19 PM

Strength-

Front Squat

5x5

*heavy across at 82-85% 1RM

 

WOD-

12 min AMRAP

12 Lateral Burpees

12 Front Squats (115/75)

12 Pull-ups

By Colton Zeck on 7/21/2014 5:22 PM

HERO WOD-

"Morrison"

 

By Colton Zeck on 7/20/2014 7:54 PM

 Strength-

Find a 2RM heavy thruster

*from the ground

*super-set with sets of 5, toes to rings

 

WOD-

400m weighted run (45/25)

then

3 RDs

10 DL (275/185)

50 DU

then 

400m weighted run (45/25)

 

By Colton Zeck on 7/18/2014 9:56 AM
Tomorrow is the big day! A couple things to keep in mind and a few slight changes in the schedule- The weather is suppose to be beautiful tomorrow! Not incredibly hot, but it would be a great idea to bring your own jug of water. We will have water coolers on sight for anyone to use as well as access to the Professional Office Building where there is an ice machine and water located on the 3rd floor. We will also be supplying fruit to all the competitors. The Strongman competitors also have access to this so incase we run out, I would bring some of your own as well. ISU has also agreed to come out and set up a massage therapy tent. These massages will be free to ATHLETES only. Tents and lawn chairs are encouraged. There will be plenty of room for them in the warm-up area parking lot. Registration starts at 8AM. We will have our athlete meeting at 8:45AM and our first heat will start promptly at 9:15AM (that is our only slight change). If you have any immediate questions do not hesitate to ask. Otherwise, I will...
By Colton Zeck on 7/16/2014 6:24 PM

Strength-

Back Squat

5x3

heavy across @ (85%)

 

WOD-

For time

400m run

10 power cleans (185/125)

400m run

10 hang cleans (155/105)

400m run

10 thrusters (135/95)

By Colton Zeck on 7/15/2014 5:29 PM

Strength-

OTM x16

e: 4 heavy front rack lunges

o: 10 KBS (53/35)

 

WOD-

10 Min AMRAP

50 DU

40 Push-ups

30 Slam Ball Sit-ups (30/20)

20 box jump overs (21)

 

 

By Colton Zeck on 7/14/2014 5:19 PM

WOD-

1 mile run

21-15-9

T2B

WB (20/14)

800m run

15-12-9

Shoulder 2 OH (115/75)

WB (20/14)

400m run

9-6-3

Lat Burpees

WB (20/14)

By Colton Zeck on 7/14/2014 9:57 AM

Strength-

OTMx10

2 heavy pwr cleans

 

WOD-

5 RFT
 

9 Box jumps (30/24)

7 squat cleans (135/95)

5 MU

 

 

By Colton Zeck on 7/11/2014 10:26 AM
Here are the movement standards and various other info on the WODs for the competition. The championship WOD is not listed

WOD #1         (100pts)

 

12 minute running clock

 

Starting at 3,2,1,GO…Partner #1 will have 5 minutes to establish a 1RM clean and jerk

 

After 5 minutes there will be a 2 minute transition to clear ALL weights off the bar

 

Starting at minute 7… Partner #2 will have 5 minutes to establish a 1RM snatch

 

-                      athletes will be given a matted platform for their lifts

-                      for each respected lift, the bar will start from the ground and will finish overhead.

-                      Our judges will give you a “GOOD LIFT” call before the bar can be sat down. The primary focus is that the lift has been made and control has been shown with the weight over head.

-                      Your feet must stay on the mat platform. Any attempts that take the lifter off of...