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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 10/22/2014 8:08 PM

 Strength 

Back Squat 
6x3 at 85-90%
- between each set :30 Hand- Stand hold

WOD - For Time
5 Squat Cleans (115/85)
10 Lateral Burpees
15 Box Jumps (24/21)
10 Squat Cleans (115/85)
15 Lateral Burpees
20 Box Jumps (24/21)
15 Squat Cleans (115/85)
20 Lateral Burpees
25 Box Jumps (24/21)
By Colton Zeck on 10/22/2014 8:07 PM

 Strength 

5x10 OH Lunges
-15 GHD sit ups after each set
 
WOD - for time (18 min time cap)
1000m row
5 Rounds
15 pull ups
7 Push Jerk (125/85)
By Colton Zeck on 10/20/2014 8:27 PM

 Strength 

Find 1 RM Front Squat
 
WOD-4RFT
400m run
3 rope climbs
15 Slamball (50/30)
By Colton Zeck on 10/20/2014 8:16 AM

Strength

3x3 Snatch Grip Ddead Lift

3x3 Oh Squat

3x3 Snatch

WOD - 4RFT

10 Snatches (85/55)

20 OH lunges (45/25)

30 Sit-ups

By Colton Zeck on 10/16/2014 8:35 PM

 Strength 

15 Min to find 3RM Hang 
 
WOD
EMOM x`14
Even:
5 Dead Lift (205/135)
15 air squats
Remaining time is AMRAP of D.U
ODD: Rest
By Colton Zeck on 10/15/2014 8:49 PM
Strength 
 
5x5 Deadlift 
-Increasing Sets to heavy 5 for last set
 
WOD
 
20 min AMRAP
10 power Cleans (135/95)
10 WB (20/14)
10 Slamball(50/30)
By Colton Zeck on 10/14/2014 8:33 PM

 Strength - OTM

Even: 3 Heavy Push Press at 85%
Odd: 30 sec bridge

WOD - 3RFT
60 DU
30 WB (20/14)
15 Box Jump Overs (24/21)
By Colton Zeck on 10/14/2014 8:32 PM

 Strength

 
6x3 Heavy Back Squat
-increasing sets

WOD
30-20-10-5
C2B pull ups
Thrusters (95/65)
By Colton Zeck on 10/14/2014 8:30 PM

 Strength 

Find 1RM Push Jerk
 
WOD - 7RFT
7 Pull Ups
7 Push Jerks (85/115)
7 Burpees
By Colton Zeck on 10/14/2014 8:27 PM

 Skill work

15-20  minutes of light clean/snatch progressions
 
WOD - Max Rounds OTM
1. Row - Men - 12 cal, Women -10cal
- Add 1 cal every minute until failure
 
2.. WB - Men and women start with 15 
Add 1 WB every minute until failure
 
3. Burpees - Men and Women start at 10 
-Add 1 burpee every minute until failure
  

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Author: Colton Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Colton Zeck on 10/22/2014 8:08 PM

 Strength 

Back Squat 
6x3 at 85-90%
- between each set :30 Hand- Stand hold

WOD - For Time
5 Squat Cleans (115/85)
10 Lateral Burpees
15 Box Jumps (24/21)
10 Squat Cleans (115/85)
15 Lateral Burpees
20 Box Jumps (24/21)
15 Squat Cleans (115/85)
20 Lateral Burpees
25 Box Jumps (24/21)
By Colton Zeck on 10/22/2014 8:07 PM

 Strength 

5x10 OH Lunges
-15 GHD sit ups after each set
 
WOD - for time (18 min time cap)
1000m row
5 Rounds
15 pull ups
7 Push Jerk (125/85)
By Colton Zeck on 10/20/2014 8:27 PM

 Strength 

Find 1 RM Front Squat
 
WOD-4RFT
400m run
3 rope climbs
15 Slamball (50/30)
By Colton Zeck on 10/20/2014 8:16 AM

Strength

3x3 Snatch Grip Ddead Lift

3x3 Oh Squat

3x3 Snatch

WOD - 4RFT

10 Snatches (85/55)

20 OH lunges (45/25)

30 Sit-ups

By Colton Zeck on 10/16/2014 8:35 PM

 Strength 

15 Min to find 3RM Hang 
 
WOD
EMOM x`14
Even:
5 Dead Lift (205/135)
15 air squats
Remaining time is AMRAP of D.U
ODD: Rest
By Colton Zeck on 10/15/2014 8:49 PM
Strength 
 
5x5 Deadlift 
-Increasing Sets to heavy 5 for last set
 
WOD
 
20 min AMRAP
10 power Cleans (135/95)
10 WB (20/14)
10 Slamball(50/30)
By Colton Zeck on 10/14/2014 8:33 PM

 Strength - OTM

Even: 3 Heavy Push Press at 85%
Odd: 30 sec bridge

WOD - 3RFT
60 DU
30 WB (20/14)
15 Box Jump Overs (24/21)
By Colton Zeck on 10/14/2014 8:32 PM

 Strength

 
6x3 Heavy Back Squat
-increasing sets

WOD
30-20-10-5
C2B pull ups
Thrusters (95/65)
By Colton Zeck on 10/14/2014 8:30 PM

 Strength 

Find 1RM Push Jerk
 
WOD - 7RFT
7 Pull Ups
7 Push Jerks (85/115)
7 Burpees
By Colton Zeck on 10/14/2014 8:27 PM

 Skill work

15-20  minutes of light clean/snatch progressions
 
WOD - Max Rounds OTM
1. Row - Men - 12 cal, Women -10cal
- Add 1 cal every minute until failure
 
2.. WB - Men and women start with 15 
Add 1 WB every minute until failure
 
3. Burpees - Men and Women start at 10 
-Add 1 burpee every minute until failure