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Workout of the Day

  

Workout Of The Day

Author: Matt Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Matt Seliger on 5/30/2012 6:24 PM

 Advanced

2 Rounds of 

Run 500 Meters 

Row 500 Meters

2 Rounds of

30 Air Squats

30 Show Hands Push-ups

2 Rounds of

30 Sumo High Pulls (53/40)

30 Wall Balls

 

Scaled

1 Round of 

Run 500 Meters

Row 500 Meters

2 Rounds of

20 Air Squats

20 Show Hands Push-ups

2 Rounds of

20 Sumo High Pulls (Scale load)

20 Wall Balls (Scale load and height)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

By Matt Seliger on 5/29/2012 9:00 PM

 Strength

-Bench Press

5@60%, 5@70%, 3@80%, 2@90%, 10@76%

WOD

Advanced

-For Time (12 Minute Cap)

40 KB Swings (53/40)

30 Shoulder to Overhead (95/65)

30 KB Swings

20 Shoulder to Overhead

20 KB Swings

10 Shoulder to Overhead

**If you're scaling then you'll adjust the weight 

 

 

 

 

 

 

 

 

By Matt Seliger on 5/28/2012 7:38 PM

 Advanced

-For Time

21-15-9

Front Squat (95/65)

Burpee

Pull-up

 

Scaled

-For Time

21-15-9

Front Squat (Scale weight appropriately)

Burpee

Band Pull-up or Ring Row

 

 

 

 

 

 

 

 

By Matt Seliger on 5/24/2012 5:16 PM

 Advanced

-5 Rounds for time

20 Power Cleans (95/65)

200 Meter Run

Scaled

-5 Rounds for time (20 Minute Time Cap)

10 Power Cleans (Scale weight as needed)

100 Meter Run

 

 

 

 

By Matt Seliger on 5/23/2012 7:25 PM

- Bench Press

5-60%, 5-70%, 3-80%, 2-90%

-12 Minute Ascending Ladder (Starting at rep 10 and adding 2 reps each round.  See how far you can make it in 12 minutes)

Box Jumps (21"/Not Games Standard)

Box Dips

By Matt Seliger on 5/22/2012 8:43 PM

 "Jerry"

Run 1 Mile

Row 2,000 Meters

Run 1 Mile

 

Scaled

Run 800 Meters

Row 1,000 Meters

Run 800 Meters

 

 

 

By Matt Seliger on 5/21/2012 6:01 PM

 "As Prescribed"

-4 Rounds for time

18 Pull-ups

18 Kettlebell Swings (70/53)

"Scaled"

-4 Rounds for time

18 Band Pull-ups or Jumping Pull-ups

18 Kettlebell Swings (Lighter Kettlebell)

 

 

 

By Matt Seliger on 5/20/2012 7:21 PM

 -Front Squat

5-60%

5-70%

3-80%

1-90%

10-74%

 

As prescribed

-3 Rounds for time (10 Minute Cap)

20 Wall Balls

20 Burpees

Scaled

-3 Rounds for time

10 Wall Balls

10 Burpees

 

 

 

 

 

 

 

 

 

By Matt Seliger on 5/17/2012 8:56 PM

 Prescribed

-3 Rounds for time

50 Double Unders

40 Sit-ups

30 Med Ball Cleans

20 Overhead Squats (75/55)

Row 500 Meters

Scaled

-3 Rounds for time

150 Single Unders

40 Sit-ups

30 Med Ball Cleans

20 Overhead Squats with PVC Pipe

Row 500 Meters

 

 

 

 

 

 

 

 

 

By Matt Seliger on 5/17/2012 9:19 AM

 Prescribed

-10 Minutes build to heavy deadlift

-5 Rds for time

5 Deadlift (265/200)

10 Handstand Push-ups

Scaled

-5 Rds for time 

5 Deadlifts (Much lower weight)

30 Show Hands Push-ups

 

 

 

 

 

  

View_Blog

Author: Matt Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Matt Seliger on 5/30/2012 6:24 PM

 Advanced

2 Rounds of 

Run 500 Meters 

Row 500 Meters

2 Rounds of

30 Air Squats

30 Show Hands Push-ups

2 Rounds of

30 Sumo High Pulls (53/40)

30 Wall Balls

 

Scaled

1 Round of 

Run 500 Meters

Row 500 Meters

2 Rounds of

20 Air Squats

20 Show Hands Push-ups

2 Rounds of

20 Sumo High Pulls (Scale load)

20 Wall Balls (Scale load and height)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

By Matt Seliger on 5/29/2012 9:00 PM

 Strength

-Bench Press

5@60%, 5@70%, 3@80%, 2@90%, 10@76%

WOD

Advanced

-For Time (12 Minute Cap)

40 KB Swings (53/40)

30 Shoulder to Overhead (95/65)

30 KB Swings

20 Shoulder to Overhead

20 KB Swings

10 Shoulder to Overhead

**If you're scaling then you'll adjust the weight 

 

 

 

 

 

 

 

 

By Matt Seliger on 5/28/2012 7:38 PM

 Advanced

-For Time

21-15-9

Front Squat (95/65)

Burpee

Pull-up

 

Scaled

-For Time

21-15-9

Front Squat (Scale weight appropriately)

Burpee

Band Pull-up or Ring Row

 

 

 

 

 

 

 

 

By Matt Seliger on 5/24/2012 5:16 PM

 Advanced

-5 Rounds for time

20 Power Cleans (95/65)

200 Meter Run

Scaled

-5 Rounds for time (20 Minute Time Cap)

10 Power Cleans (Scale weight as needed)

100 Meter Run

 

 

 

 

By Matt Seliger on 5/23/2012 7:25 PM

- Bench Press

5-60%, 5-70%, 3-80%, 2-90%

-12 Minute Ascending Ladder (Starting at rep 10 and adding 2 reps each round.  See how far you can make it in 12 minutes)

Box Jumps (21"/Not Games Standard)

Box Dips

By Matt Seliger on 5/22/2012 8:43 PM

 "Jerry"

Run 1 Mile

Row 2,000 Meters

Run 1 Mile

 

Scaled

Run 800 Meters

Row 1,000 Meters

Run 800 Meters

 

 

 

By Matt Seliger on 5/21/2012 6:01 PM

 "As Prescribed"

-4 Rounds for time

18 Pull-ups

18 Kettlebell Swings (70/53)

"Scaled"

-4 Rounds for time

18 Band Pull-ups or Jumping Pull-ups

18 Kettlebell Swings (Lighter Kettlebell)

 

 

 

By Matt Seliger on 5/20/2012 7:21 PM

 -Front Squat

5-60%

5-70%

3-80%

1-90%

10-74%

 

As prescribed

-3 Rounds for time (10 Minute Cap)

20 Wall Balls

20 Burpees

Scaled

-3 Rounds for time

10 Wall Balls

10 Burpees

 

 

 

 

 

 

 

 

 

By Matt Seliger on 5/17/2012 8:56 PM

 Prescribed

-3 Rounds for time

50 Double Unders

40 Sit-ups

30 Med Ball Cleans

20 Overhead Squats (75/55)

Row 500 Meters

Scaled

-3 Rounds for time

150 Single Unders

40 Sit-ups

30 Med Ball Cleans

20 Overhead Squats with PVC Pipe

Row 500 Meters

 

 

 

 

 

 

 

 

 

By Matt Seliger on 5/17/2012 9:19 AM

 Prescribed

-10 Minutes build to heavy deadlift

-5 Rds for time

5 Deadlift (265/200)

10 Handstand Push-ups

Scaled

-5 Rds for time 

5 Deadlifts (Much lower weight)

30 Show Hands Push-ups

 

 

 

 

 

  

 

CrossFit Terre Haute

1839 North 4th Street 

Terre Haute, IN 47804

(812) 238-7848

For Drop-in Info Email Mseliger@uhhg.org or message on Facebook Page!

CrossFit Journal: The Performance-Based Lifestyle Resource

  

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