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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 7/29/2012 6:21 PM

 Strength

-Back Squat: 5,5,5,5,5
-Weighted Walking Lunge 3x20

WOD

-11 Minute AMRAP
1 Mile Run
Max Air Squats

**Rest 3 Minutes

-500 Meter Row For Time

By Matt Seliger on 7/26/2012 3:22 PM

 Just a reminder that tomorrow's 12pm, 3:30pm and 4:30pm classes are canceled.  The 8am and 10am are on as scheduled!!

By Matt Seliger on 7/25/2012 9:42 PM

 **Sorry for the late post. Batman and Bane consumed my evening :)

Part 1

-Every Minute on the Minute for 20 Minutes
Odd Minutes = 3 Heavy Deadlifts 
Even Minutes = Burpees (10/8/6...Depending on current fitness level)

*Don't get too greedy on the Deadlifts. Be smart and don't injure yourself on these. I want the 3 reps to be heavy but still able to maintain a good lumbar curve.

Part 2

-2,000 Meter Row for time

By Matt Seliger on 7/24/2012 6:18 PM

 Strength

-Strict Press 
3 Singles @ 90%, 92%, 95%

*Superset with 15-20 Ring Rows
*If you have the Muscle Up then superset with max Muscle Ups

WOD

-3 Rounds 
800 Meter Run

**2 Minute Rest between each effort
**Score is overall time

By Matt Seliger on 7/23/2012 8:53 PM

 Strength (15 Minutes)
-Build up to a 3RM touch and go Power Clean

METcon

-3 Rounds for time
15 Power Cleans (165/100)
15 Chest to Bar Pull-ups

By Matt Seliger on 7/22/2012 8:15 PM

 Strength

Front Squat - Work up to 3 singles @ 90%,92%,95%

WOD

-For Time

40 Wall Balls
10 Double Unders
30 Wall Balls
20 Double Unders
20 Wall Balls
30 Double Unders
10 Wall Balls 
40 Double Unders

By Matt Seliger on 7/19/2012 9:32 PM

 Skill
-GHD Sit-ups

WOD
-3 Rounds for time

20 Sumo High Pulls (70lbs/45lbs)
200 Meter Farmers Carry (106lbs/80lbs)
20 GHD Sit-ups

By Matt Seliger on 7/18/2012 9:07 PM

 Strength

-Strict Press (15 Minute Cap)
2 Warm-up sets of 3
Then
3x3 @ 85% 

HAPPY BIRTHDAY NIKKI

-For Time (13 Minute Cap)
24 Box Jumps (25"/21"/Games Standard)
1 Rope Ascent
24 Box Jumps
2 Rope Ascent
24 Box Jumps 
3 Rope Ascent
24 Box Jumps
4 Rope Ascent
24 Box Jumps 
5 Rope Ascent

*Elite - 18' Rope Ascent
*Intermediate - 12' Rope Ascent
*Beginner - Rope Pull-ups from the ground (Double the reps)

By Matt Seliger on 7/17/2012 7:43 PM

 Warm Up (10 Minutes)
3 x 3+3 of Hang Cleans and Shoulder to Overhead
**Build up in 3 sets to WOD weight

-3 Rounds for time (15 Minute Cap)
12 Hang Power Cleans (135/95)
12 Shoulder to Overhead (135/95)
30 Double Unders

Scaled

**Lighter weight and single unders instead of double unders

By Matt Seliger on 7/16/2012 7:33 PM

 Strength

-Front Squat - 2 Sets of Max Reps at 80% of your 1 RM
-Back Squat - 2 Sets of Max Reps at 80% of your 1 RM Front Squat

METcon

-For Time (8 Minute Time Cap)
1,000 Meter Row
50 Kettlebell Swings (53/40)

  

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 7/29/2012 6:21 PM

 Strength

-Back Squat: 5,5,5,5,5
-Weighted Walking Lunge 3x20

WOD

-11 Minute AMRAP
1 Mile Run
Max Air Squats

**Rest 3 Minutes

-500 Meter Row For Time

By Matt Seliger on 7/26/2012 3:22 PM

 Just a reminder that tomorrow's 12pm, 3:30pm and 4:30pm classes are canceled.  The 8am and 10am are on as scheduled!!

By Matt Seliger on 7/25/2012 9:42 PM

 **Sorry for the late post. Batman and Bane consumed my evening :)

Part 1

-Every Minute on the Minute for 20 Minutes
Odd Minutes = 3 Heavy Deadlifts 
Even Minutes = Burpees (10/8/6...Depending on current fitness level)

*Don't get too greedy on the Deadlifts. Be smart and don't injure yourself on these. I want the 3 reps to be heavy but still able to maintain a good lumbar curve.

Part 2

-2,000 Meter Row for time

By Matt Seliger on 7/24/2012 6:18 PM

 Strength

-Strict Press 
3 Singles @ 90%, 92%, 95%

*Superset with 15-20 Ring Rows
*If you have the Muscle Up then superset with max Muscle Ups

WOD

-3 Rounds 
800 Meter Run

**2 Minute Rest between each effort
**Score is overall time

By Matt Seliger on 7/23/2012 8:53 PM

 Strength (15 Minutes)
-Build up to a 3RM touch and go Power Clean

METcon

-3 Rounds for time
15 Power Cleans (165/100)
15 Chest to Bar Pull-ups

By Matt Seliger on 7/22/2012 8:15 PM

 Strength

Front Squat - Work up to 3 singles @ 90%,92%,95%

WOD

-For Time

40 Wall Balls
10 Double Unders
30 Wall Balls
20 Double Unders
20 Wall Balls
30 Double Unders
10 Wall Balls 
40 Double Unders

By Matt Seliger on 7/19/2012 9:32 PM

 Skill
-GHD Sit-ups

WOD
-3 Rounds for time

20 Sumo High Pulls (70lbs/45lbs)
200 Meter Farmers Carry (106lbs/80lbs)
20 GHD Sit-ups

By Matt Seliger on 7/18/2012 9:07 PM

 Strength

-Strict Press (15 Minute Cap)
2 Warm-up sets of 3
Then
3x3 @ 85% 

HAPPY BIRTHDAY NIKKI

-For Time (13 Minute Cap)
24 Box Jumps (25"/21"/Games Standard)
1 Rope Ascent
24 Box Jumps
2 Rope Ascent
24 Box Jumps 
3 Rope Ascent
24 Box Jumps
4 Rope Ascent
24 Box Jumps 
5 Rope Ascent

*Elite - 18' Rope Ascent
*Intermediate - 12' Rope Ascent
*Beginner - Rope Pull-ups from the ground (Double the reps)

By Matt Seliger on 7/17/2012 7:43 PM

 Warm Up (10 Minutes)
3 x 3+3 of Hang Cleans and Shoulder to Overhead
**Build up in 3 sets to WOD weight

-3 Rounds for time (15 Minute Cap)
12 Hang Power Cleans (135/95)
12 Shoulder to Overhead (135/95)
30 Double Unders

Scaled

**Lighter weight and single unders instead of double unders

By Matt Seliger on 7/16/2012 7:33 PM

 Strength

-Front Squat - 2 Sets of Max Reps at 80% of your 1 RM
-Back Squat - 2 Sets of Max Reps at 80% of your 1 RM Front Squat

METcon

-For Time (8 Minute Time Cap)
1,000 Meter Row
50 Kettlebell Swings (53/40)

  

 

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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