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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 9/27/2012 8:48 PM

 -4 Rounds for time (Time Cap to be determined)

400 Meter Run
25 Air Squats
15 Toes to Bar
5 Wall Climbs
 
By Matt Seliger on 9/26/2012 5:18 PM

"Blake"

-4rounds for time

100 ft overhead lunge (45/35)

30 Box Jumps

20 Wall Balls

10 Handstand Push-ups

By Matt Seliger on 9/25/2012 5:29 PM

 Strength

-Bench Press (15 Minutes)
Establish a 3rm Bench Press

WOD

-10 Minute AMRAP


60 Bar Facing Burpees
30 Overhead Squats (115/75)
10 Muscle Ups
By Matt Seliger on 9/24/2012 5:10 PM

 "Fran" (15 Minute Time Cap)

21-15-9
Thruster (95/65)
Pull-up

By Matt Seliger on 9/23/2012 8:30 AM

 WOD

-5,000 M Row 

**We only have 5 rowers, so we'll be running 2 heats. If you're in the 2nd heat this will be a perfect time to work on any skills that you might be struggling with.

**This is a great staple endurance WOD. Get a good nights sleep and be ready to hit it hard tomorrow!

By Matt Seliger on 9/20/2012 8:11 PM

 Mystery WOD Friday

By Matt Seliger on 9/19/2012 7:08 PM

 "Jack"
20 Minute AMRAP
10 Shoulder to Overhead (115lbs/75lbs)
10 Kettlebell Swings (53lbs/40lbs)

10 Box Jumps (25"/21")

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. 

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
By Matt Seliger on 9/18/2012 6:48 PM

 -For Time (Cap to be determined)
1000 Meter Run (Hancock Avenue and back 2x)
150 Double Unders
50 Handstand Push-ups
1000 Meter Run

*If you struggle with double unders you'll be scaling these way down. You'll have the option of doing a much smaller number or doing singles. Handstand Push-ups will be subbed with....yep, show hands push-ups...triple the reps :)

*Thursday will be our HERO day! Got a good one in store for everyone!!

By Matt Seliger on 9/17/2012 5:25 PM

 - 3 Rounds for time (20 Minute Time Cap)
30 Kettlebell Swings (53/40)
25 Wall Balls
20 Pull-ups

By Matt Seliger on 9/16/2012 6:51 PM

 -Part 1

EMOTM (Every Minute on the Minute) 10 Minutes do 2 Front Squats @ 90% 1RM
EMOTM 10 Minutes do 6 Deadlifts @ same weight you used for Front Squats 
**The deadlifts won't be ridiculously heavy. Really focus on activating your hamstrings and not pulling with your lower back!!

-Part 2

5x500 Meter Row 
**2 Minute Rest between each row. All 5 intervals will go on the whiteboard.

**Please be on time and know your percentages before you show up. Some will be starting on the EMOTM work and others will start on the rowing intervals!
  

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 9/27/2012 8:48 PM

 -4 Rounds for time (Time Cap to be determined)

400 Meter Run
25 Air Squats
15 Toes to Bar
5 Wall Climbs
 
By Matt Seliger on 9/26/2012 5:18 PM

"Blake"

-4rounds for time

100 ft overhead lunge (45/35)

30 Box Jumps

20 Wall Balls

10 Handstand Push-ups

By Matt Seliger on 9/25/2012 5:29 PM

 Strength

-Bench Press (15 Minutes)
Establish a 3rm Bench Press

WOD

-10 Minute AMRAP


60 Bar Facing Burpees
30 Overhead Squats (115/75)
10 Muscle Ups
By Matt Seliger on 9/24/2012 5:10 PM

 "Fran" (15 Minute Time Cap)

21-15-9
Thruster (95/65)
Pull-up

By Matt Seliger on 9/23/2012 8:30 AM

 WOD

-5,000 M Row 

**We only have 5 rowers, so we'll be running 2 heats. If you're in the 2nd heat this will be a perfect time to work on any skills that you might be struggling with.

**This is a great staple endurance WOD. Get a good nights sleep and be ready to hit it hard tomorrow!

By Matt Seliger on 9/20/2012 8:11 PM

 Mystery WOD Friday

By Matt Seliger on 9/19/2012 7:08 PM

 "Jack"
20 Minute AMRAP
10 Shoulder to Overhead (115lbs/75lbs)
10 Kettlebell Swings (53lbs/40lbs)

10 Box Jumps (25"/21")

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. 

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
By Matt Seliger on 9/18/2012 6:48 PM

 -For Time (Cap to be determined)
1000 Meter Run (Hancock Avenue and back 2x)
150 Double Unders
50 Handstand Push-ups
1000 Meter Run

*If you struggle with double unders you'll be scaling these way down. You'll have the option of doing a much smaller number or doing singles. Handstand Push-ups will be subbed with....yep, show hands push-ups...triple the reps :)

*Thursday will be our HERO day! Got a good one in store for everyone!!

By Matt Seliger on 9/17/2012 5:25 PM

 - 3 Rounds for time (20 Minute Time Cap)
30 Kettlebell Swings (53/40)
25 Wall Balls
20 Pull-ups

By Matt Seliger on 9/16/2012 6:51 PM

 -Part 1

EMOTM (Every Minute on the Minute) 10 Minutes do 2 Front Squats @ 90% 1RM
EMOTM 10 Minutes do 6 Deadlifts @ same weight you used for Front Squats 
**The deadlifts won't be ridiculously heavy. Really focus on activating your hamstrings and not pulling with your lower back!!

-Part 2

5x500 Meter Row 
**2 Minute Rest between each row. All 5 intervals will go on the whiteboard.

**Please be on time and know your percentages before you show up. Some will be starting on the EMOTM work and others will start on the rowing intervals!
  

 

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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