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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 8/29/2012 7:25 PM

 Strength


-Front Squat 
3x5 @ 85%
1x3 @ 90%

WOD

-Tabata Intervals (:20 on / :10 off ...8 rds of each movement)

Handstand Push-ups
Box Jumps (21" for everyone/Games Standard)
Ring Dips
Kettlebell Sumo Deadlift High Pull (70/53)

*Score is lowest rds from each movement added together

*Must be able to do atleast 5 unbroken handstand push-ups or you'll be subbing standing barbell press (45lbs men/35lbs women)

*Must be able to do atleast 10 unbroken ring dips or you'll be subbing paralette dips

*Some will start with the strength while others will start with the tabata intervals.

See everyone tomorrow!
By Matt Seliger on 8/28/2012 6:58 PM

 Strength

-Bench Press 3x5 @85% 1RM

-If you don't have a 1RM Bench then you'll be establishing one today.

METcon

-Every Minute on the Minute for 15 Minutes
Rxd - 13 Burpees
Intermediate - 10 Burpees
Beginner - 7 Burpees
By Matt Seliger on 8/27/2012 5:20 PM

 "Angie"

-For Time (30 Minute Cap)
100 Pull-ups
100 Push-ups (Show Hands)
100 Sit-ups
100 Air Squats

By Matt Seliger on 8/26/2012 9:38 PM

 Helen Meets Karen

"Krelen"

-3 Rounds for time (30 Minute Time Cap)
Run 400 Meters
21 Kettlebell Swings (53/40)
12 Pull-ups
50 Wall Balls

By Matt Seliger on 8/23/2012 6:17 PM

 -3 Rounds for time (25 Minute Time Cap)

30 Wall Balls
400 Meter Run w/Medicine Ball
1 Rope Climb (18')

**Scaled will be climbing to a lower height or be doing rope pull-ups from a lying position.

By Matt Seliger on 8/22/2012 7:04 PM

 -Part 1

"Death By Bench Press" @ 75% 1RM

*Minute 1 = 1 Bench Press, Minute 2 = 2 Bench Press, Minute 3= 3 Bench Press, etc...Go until you fail to reach the given number in that minute

-Part 2

5 Minute AMRAP
10 Toes to Bar
10 Show Hands Push-ups
By Matt Seliger on 8/21/2012 7:58 PM

 -For Time

3-6-9-12-15-18-21 (20 Minute Time Cap)

Burpees
Kettlebell Swings (53/40)

**I'll save you the trouble of adding up the reps. It's 84 of each:)

By Matt Seliger on 8/20/2012 6:09 PM

 Part 1

-Establish a 1RM Split Jerk (15 Minutes)
*Check out Iceland Annie in the video below. 


Part 2

"Stacey"

-For Time (25 Minute Time Cap)
150 Air Squats
Row 2,000 Meters
150 Air Squats

**The bigger classes will be splitting up. Some of you will be starting with "Stacey", while others will start with the Split Jerk! Unknown and unknowable!
By Matt Seliger on 8/19/2012 2:57 PM

 Strength (15 Minute Cap)

-Establish a 1RM Squat Clean Thruster

WOD (20 Minute Cap)

-"Running Fran"
400 Meter Run 

21 Thrusters (95/65)
21 Pull-ups
400 Meter Run
15 Thrusters 
15 Pull-ups
400 Meter Run
9 Thrusters
9 Pull-ups
By Matt Seliger on 8/15/2012 6:41 PM

 Strength (25 Minute Cap)
-Bench Press 5,5,5,5,5

-Strict Pull-ups 3xFailure (Hoping for 10-15 each set)
** If you can't do atleast 10 unassisted strict pull-ups then use a band

WOD (20 Minute Cap)
-3 Rounds 

700 Meter Run
15 Handstand Push-ups

**If you have to use more than one green pad on the handstand push-ups then you'll do double rep 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 8/29/2012 7:25 PM

 Strength


-Front Squat 
3x5 @ 85%
1x3 @ 90%

WOD

-Tabata Intervals (:20 on / :10 off ...8 rds of each movement)

Handstand Push-ups
Box Jumps (21" for everyone/Games Standard)
Ring Dips
Kettlebell Sumo Deadlift High Pull (70/53)

*Score is lowest rds from each movement added together

*Must be able to do atleast 5 unbroken handstand push-ups or you'll be subbing standing barbell press (45lbs men/35lbs women)

*Must be able to do atleast 10 unbroken ring dips or you'll be subbing paralette dips

*Some will start with the strength while others will start with the tabata intervals.

See everyone tomorrow!
By Matt Seliger on 8/28/2012 6:58 PM

 Strength

-Bench Press 3x5 @85% 1RM

-If you don't have a 1RM Bench then you'll be establishing one today.

METcon

-Every Minute on the Minute for 15 Minutes
Rxd - 13 Burpees
Intermediate - 10 Burpees
Beginner - 7 Burpees
By Matt Seliger on 8/27/2012 5:20 PM

 "Angie"

-For Time (30 Minute Cap)
100 Pull-ups
100 Push-ups (Show Hands)
100 Sit-ups
100 Air Squats

By Matt Seliger on 8/26/2012 9:38 PM

 Helen Meets Karen

"Krelen"

-3 Rounds for time (30 Minute Time Cap)
Run 400 Meters
21 Kettlebell Swings (53/40)
12 Pull-ups
50 Wall Balls

By Matt Seliger on 8/23/2012 6:17 PM

 -3 Rounds for time (25 Minute Time Cap)

30 Wall Balls
400 Meter Run w/Medicine Ball
1 Rope Climb (18')

**Scaled will be climbing to a lower height or be doing rope pull-ups from a lying position.

By Matt Seliger on 8/22/2012 7:04 PM

 -Part 1

"Death By Bench Press" @ 75% 1RM

*Minute 1 = 1 Bench Press, Minute 2 = 2 Bench Press, Minute 3= 3 Bench Press, etc...Go until you fail to reach the given number in that minute

-Part 2

5 Minute AMRAP
10 Toes to Bar
10 Show Hands Push-ups
By Matt Seliger on 8/21/2012 7:58 PM

 -For Time

3-6-9-12-15-18-21 (20 Minute Time Cap)

Burpees
Kettlebell Swings (53/40)

**I'll save you the trouble of adding up the reps. It's 84 of each:)

By Matt Seliger on 8/20/2012 6:09 PM

 Part 1

-Establish a 1RM Split Jerk (15 Minutes)
*Check out Iceland Annie in the video below. 


Part 2

"Stacey"

-For Time (25 Minute Time Cap)
150 Air Squats
Row 2,000 Meters
150 Air Squats

**The bigger classes will be splitting up. Some of you will be starting with "Stacey", while others will start with the Split Jerk! Unknown and unknowable!
By Matt Seliger on 8/19/2012 2:57 PM

 Strength (15 Minute Cap)

-Establish a 1RM Squat Clean Thruster

WOD (20 Minute Cap)

-"Running Fran"
400 Meter Run 

21 Thrusters (95/65)
21 Pull-ups
400 Meter Run
15 Thrusters 
15 Pull-ups
400 Meter Run
9 Thrusters
9 Pull-ups
By Matt Seliger on 8/15/2012 6:41 PM

 Strength (25 Minute Cap)
-Bench Press 5,5,5,5,5

-Strict Pull-ups 3xFailure (Hoping for 10-15 each set)
** If you can't do atleast 10 unassisted strict pull-ups then use a band

WOD (20 Minute Cap)
-3 Rounds 

700 Meter Run
15 Handstand Push-ups

**If you have to use more than one green pad on the handstand push-ups then you'll do double rep 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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