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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 4/24/2014 4:45 PM

Strength-

OTMx10

4 back squat

@85-87%

 

WOD-

5 RFT

7 SDHP (115/85)

14 pistols

21 DU

By Colton Zeck on 4/24/2014 1:23 PM
Alright guys, the time has come to reveal the info for our annual Gladiator Challenge!

This year we'll be doing something a little different. This years Gladiator Challenge Pumpfest competition will be a team competition!! That's right, grab your WOD buddy because this will be a 2 man OR 2 woman competition. The date for the event will be July 19 held at Union Hospital's professional office building parking lot. Unlike last summer, this years Pumpfest will be an all day event. Both the Strongman competition and the CrossFit Pumpfest will be going on at the same time- so make sure you bring your family and friends to spectate the events!

Go to our website (crossfitterrehaute.uhhg.org) and click on the link on the lefthand side to view the registration and other details regarding the event. CFTH members, I have printed out registrations and they are on the front desk!

Movement standards and WODs will be released in weeks prior to the event. A couple things to keep in mind; we will not be accepting...
By Colton Zeck on 4/22/2014 5:19 PM

Strength-

5x5 strict press

increasing sets

*super set with standing broad jumps x5

 

WOD-

5 min ascending ladder AMRAP

5 WB

5 Pullups

 

1 min rest

 

4 min ascending ladder AMRAP

5 WB

5 Pullups

 

1 min rest

 

3 min ascending AMRAP

5 WB

5 Pullups

By Colton Zeck on 4/21/2014 5:16 PM

Strength-

OTMx10

1 C&J complet

(2 power cleans + 2 hang cleans + 1 split jerk)

 

WOD-

5-4-3-2-1

DL (315/205)

Rope Climbs (15')

*200m run before each round

 

Exit work-

accumulate 4 min plank hold + 50 slam ball sit ups

By Colton Zeck on 4/20/2014 10:13 PM

 Strength-

5x4 Front Squat (82-85% 1RM)

heavy across

 

WOD-

Masters Qualifier Event 3

3 RFT

50 cal row

15 HSPU

50 DU

By Colton Zeck on 4/17/2014 4:19 PM

Strength-

Bench Press

2x3 @85%

2x2 @90%

1 Negative rep @100%

 

WOD-

12 Min AMRAP

50 OH plate lunges (45/25)

25 Ring Pushups

50 Box Jumps (24/21)

25 Burpees

2 minute rest

800m sprint

By Colton Zeck on 4/16/2014 6:25 PM

Strength-

OTMx15 mins

(0-5mins) x5 power cleans

(5-10) x3 hang cleans

(10-15mins) x1 squat clean

increasing weight each 5 mins. final squat clean should be around 80-85% 1RM

 

WOD-

"karen"

By Colton Zeck on 4/15/2014 5:26 PM

Strength-

6x3 Split Jerk

increasing sets

 

WOD-

20 Min AMRAP

10 MU

20 Sh 2 OH (115/75)

30 Sit ups

40 Kb swings (53/35)

50 DU

By Colton Zeck on 4/14/2014 5:21 PM

Strength- (20 mins) 2-3 mins between sets

Back Squat

6x3 @ 80-85% 1RM

heavy across

 

WOD-

20 min running clock

Part 1 (0-5 mins)

"bring sally up"

Part 2 (5-20 mins)

15 DL (225/135)

15 burpees

12 DL (255/165)

12 burpees

9 DL (275/185)

9 burpees

 

*bring sally up is 3:30 min long. you'll have 1 1/2 mins to rest and prep for the second part of the wod

By Colton Zeck on 4/13/2014 5:52 PM

 Strength-

1RM snatch

*super-set with light snatch balance reps from the rig

 

WOD-

For time

1000m row

30 squat clean thrusters 

30 pullups

 

Rx: (135/95)

 

  

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 4/24/2014 4:45 PM

Strength-

OTMx10

4 back squat

@85-87%

 

WOD-

5 RFT

7 SDHP (115/85)

14 pistols

21 DU

By Colton Zeck on 4/24/2014 1:23 PM
Alright guys, the time has come to reveal the info for our annual Gladiator Challenge!

This year we'll be doing something a little different. This years Gladiator Challenge Pumpfest competition will be a team competition!! That's right, grab your WOD buddy because this will be a 2 man OR 2 woman competition. The date for the event will be July 19 held at Union Hospital's professional office building parking lot. Unlike last summer, this years Pumpfest will be an all day event. Both the Strongman competition and the CrossFit Pumpfest will be going on at the same time- so make sure you bring your family and friends to spectate the events!

Go to our website (crossfitterrehaute.uhhg.org) and click on the link on the lefthand side to view the registration and other details regarding the event. CFTH members, I have printed out registrations and they are on the front desk!

Movement standards and WODs will be released in weeks prior to the event. A couple things to keep in mind; we will not be accepting...
By Colton Zeck on 4/22/2014 5:19 PM

Strength-

5x5 strict press

increasing sets

*super set with standing broad jumps x5

 

WOD-

5 min ascending ladder AMRAP

5 WB

5 Pullups

 

1 min rest

 

4 min ascending ladder AMRAP

5 WB

5 Pullups

 

1 min rest

 

3 min ascending AMRAP

5 WB

5 Pullups

By Colton Zeck on 4/21/2014 5:16 PM

Strength-

OTMx10

1 C&J complet

(2 power cleans + 2 hang cleans + 1 split jerk)

 

WOD-

5-4-3-2-1

DL (315/205)

Rope Climbs (15')

*200m run before each round

 

Exit work-

accumulate 4 min plank hold + 50 slam ball sit ups

By Colton Zeck on 4/20/2014 10:13 PM

 Strength-

5x4 Front Squat (82-85% 1RM)

heavy across

 

WOD-

Masters Qualifier Event 3

3 RFT

50 cal row

15 HSPU

50 DU

By Colton Zeck on 4/17/2014 4:19 PM

Strength-

Bench Press

2x3 @85%

2x2 @90%

1 Negative rep @100%

 

WOD-

12 Min AMRAP

50 OH plate lunges (45/25)

25 Ring Pushups

50 Box Jumps (24/21)

25 Burpees

2 minute rest

800m sprint

By Colton Zeck on 4/16/2014 6:25 PM

Strength-

OTMx15 mins

(0-5mins) x5 power cleans

(5-10) x3 hang cleans

(10-15mins) x1 squat clean

increasing weight each 5 mins. final squat clean should be around 80-85% 1RM

 

WOD-

"karen"

By Colton Zeck on 4/15/2014 5:26 PM

Strength-

6x3 Split Jerk

increasing sets

 

WOD-

20 Min AMRAP

10 MU

20 Sh 2 OH (115/75)

30 Sit ups

40 Kb swings (53/35)

50 DU

By Colton Zeck on 4/14/2014 5:21 PM

Strength- (20 mins) 2-3 mins between sets

Back Squat

6x3 @ 80-85% 1RM

heavy across

 

WOD-

20 min running clock

Part 1 (0-5 mins)

"bring sally up"

Part 2 (5-20 mins)

15 DL (225/135)

15 burpees

12 DL (255/165)

12 burpees

9 DL (275/185)

9 burpees

 

*bring sally up is 3:30 min long. you'll have 1 1/2 mins to rest and prep for the second part of the wod

By Colton Zeck on 4/13/2014 5:52 PM

 Strength-

1RM snatch

*super-set with light snatch balance reps from the rig

 

WOD-

For time

1000m row

30 squat clean thrusters 

30 pullups

 

Rx: (135/95)