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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 10/29/2012 6:16 PM

 -Strength (20 Minute Cap)

Push Press
5x3 @ 85% 1 RM

*Superset with 10 Toes to Bar (Try and do these unbroken)

-Conditioning


3 Rounds for time (20 Minute Cap)

25 Show Hands Push-ups
25 Sumo Deadlift High Pulls (53/40)
25 Box Jumps (Not Games Standard) (25/21")
25 Kettlebell Swings (53/40)
By Matt Seliger on 10/28/2012 3:58 PM

 Monday October 29th

-Strength

1 Front Squat every :30 for 15 minutes.

*Add 5lbs from last week or use 84% 1 RM

-Conditioning

12 Minute AMRAP

25 Overhead Squats (75lbs/55lbs)
75 Double Unders
By Matt Seliger on 10/25/2012 7:57 PM

 -Conditioning

"Cindy"

20 Minute AMRAP

5 Pull-ups
10 Push-ups (Chest touches the floor and arms fully locked out at top)

15 Air Squats 

*These push-ups are NOT show hands. They are the good ole fashioned push-ups. Chest touches the floor at the bottom and arms are fully locked out at top. Half lock-outs don't count. If you can't do them you'll sub with show hands push-ups. 

*The air squats will be done WITHOUT a medicine ball underneath you. If you need to use a medicine ball to achieve proper depth that is fine, but it will be considered scaled. Your hip crease must travel below your knee or it's a no rep. No exceptions!

*Just a quick reminder on the integrity of these workouts. Many times we get caught up in going so fast that we throw integrity out the window because we're worried about our times on the whiteboard. Please be aware that everyone notices if your cheating reps. You're only hurting yourself in the long run! The whiteboard is used to motivate in a positive way not in a negative way! 

*Let's finish the week strong and crush "Cindy" tomorrow!
By Matt Seliger on 10/24/2012 6:32 PM

 -Strength

Bench Press

*Take 3 sets of 3 reps and build up to 80% 1RM
*Then 3 Max sets at 80% 1 RM

-Conditioning


7 Minute Ladder

3 Wall Balls
3 Box Jump Overs (25/21")
6 Wall Balls
6 Box Jumps Overs
9 Wall Balls
9 Box Jump Overs
etc...
Keep adding 3 reps to each movement and see how far you can get in 7 minutes.
By Matt Seliger on 10/23/2012 7:30 PM

 -Conditioning

3 Rounds for time (20 Minute Time Cap)
Run 400 Meters
10 Yard Handstand Walk
40 Kettlebell Swings (53/40)

**Scale Handstand Walk with 60 Yard Bearcrawl (30yards forward/30 yards backward)

By Matt Seliger on 10/22/2012 8:17 PM


It's that time...Mystery WOD Tuesday
!

 
By Matt Seliger on 10/21/2012 8:26 PM

 -Strength

Every :30 for 15 Minutes
1 Front Squat (82% 1 RM or just add 5lbs from last weeks weight)

*If you fail to get your squat in during the given :30, just rest as needed and jump back in when ready.

-Conditioning


12 Minute AMRAP
Row 2,000 Meters
In remaining time do max Lateral Burpees over Rower

*Score is total Burpees
By Matt Seliger on 10/18/2012 8:08 PM

 -Conditioning

20 Minute AMRAP

20 Front Squats (95/65)
20 Kettlebell Swings (53/40)
20 Toes to Bar

*Toes to Bar will be scaled with 30 sit-ups

By Matt Seliger on 10/17/2012 8:47 PM

 -Strength (20 Minutes)

Establish a 5 Rep Max Power Clean (Reps must be touch and go)

-Conditioning

3 Rounds for time (12 Minute Time Cap)

15 Power Cleans (135/95)
2 LEGLESS Rope Climbs (15' - Men, 12' - Women)

*Scaled will be 3 regular rope climbs or 20 Ring Rows
By Matt Seliger on 10/16/2012 8:39 PM

 -Strength

5 Rounds Not For Time (25 Minutes)
Max Reps Bodyweight Bench Press

*Score is total reps from each round added together
*Rest 3 Minutes between sets
*In between sets perform :


Advanced - 50 Double Unders
Intermediate - 25 Double Unders
Scaled - <10 Double Unders

*These should be able to be performed during your rest break. If you can't complete then you need to scale the number down.

-Conditioning

For Total Reps

2 Minute Max Burpees
2 Minutes Max Box Jumps (25"/21" - Games Standard)
2 Minutes Max Sumo Deadlift High Pulls (53/40)

**Score is total reps from all 3 movements combined
  

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 10/29/2012 6:16 PM

 -Strength (20 Minute Cap)

Push Press
5x3 @ 85% 1 RM

*Superset with 10 Toes to Bar (Try and do these unbroken)

-Conditioning


3 Rounds for time (20 Minute Cap)

25 Show Hands Push-ups
25 Sumo Deadlift High Pulls (53/40)
25 Box Jumps (Not Games Standard) (25/21")
25 Kettlebell Swings (53/40)
By Matt Seliger on 10/28/2012 3:58 PM

 Monday October 29th

-Strength

1 Front Squat every :30 for 15 minutes.

*Add 5lbs from last week or use 84% 1 RM

-Conditioning

12 Minute AMRAP

25 Overhead Squats (75lbs/55lbs)
75 Double Unders
By Matt Seliger on 10/25/2012 7:57 PM

 -Conditioning

"Cindy"

20 Minute AMRAP

5 Pull-ups
10 Push-ups (Chest touches the floor and arms fully locked out at top)

15 Air Squats 

*These push-ups are NOT show hands. They are the good ole fashioned push-ups. Chest touches the floor at the bottom and arms are fully locked out at top. Half lock-outs don't count. If you can't do them you'll sub with show hands push-ups. 

*The air squats will be done WITHOUT a medicine ball underneath you. If you need to use a medicine ball to achieve proper depth that is fine, but it will be considered scaled. Your hip crease must travel below your knee or it's a no rep. No exceptions!

*Just a quick reminder on the integrity of these workouts. Many times we get caught up in going so fast that we throw integrity out the window because we're worried about our times on the whiteboard. Please be aware that everyone notices if your cheating reps. You're only hurting yourself in the long run! The whiteboard is used to motivate in a positive way not in a negative way! 

*Let's finish the week strong and crush "Cindy" tomorrow!
By Matt Seliger on 10/24/2012 6:32 PM

 -Strength

Bench Press

*Take 3 sets of 3 reps and build up to 80% 1RM
*Then 3 Max sets at 80% 1 RM

-Conditioning


7 Minute Ladder

3 Wall Balls
3 Box Jump Overs (25/21")
6 Wall Balls
6 Box Jumps Overs
9 Wall Balls
9 Box Jump Overs
etc...
Keep adding 3 reps to each movement and see how far you can get in 7 minutes.
By Matt Seliger on 10/23/2012 7:30 PM

 -Conditioning

3 Rounds for time (20 Minute Time Cap)
Run 400 Meters
10 Yard Handstand Walk
40 Kettlebell Swings (53/40)

**Scale Handstand Walk with 60 Yard Bearcrawl (30yards forward/30 yards backward)

By Matt Seliger on 10/22/2012 8:17 PM


It's that time...Mystery WOD Tuesday
!

 
By Matt Seliger on 10/21/2012 8:26 PM

 -Strength

Every :30 for 15 Minutes
1 Front Squat (82% 1 RM or just add 5lbs from last weeks weight)

*If you fail to get your squat in during the given :30, just rest as needed and jump back in when ready.

-Conditioning


12 Minute AMRAP
Row 2,000 Meters
In remaining time do max Lateral Burpees over Rower

*Score is total Burpees
By Matt Seliger on 10/18/2012 8:08 PM

 -Conditioning

20 Minute AMRAP

20 Front Squats (95/65)
20 Kettlebell Swings (53/40)
20 Toes to Bar

*Toes to Bar will be scaled with 30 sit-ups

By Matt Seliger on 10/17/2012 8:47 PM

 -Strength (20 Minutes)

Establish a 5 Rep Max Power Clean (Reps must be touch and go)

-Conditioning

3 Rounds for time (12 Minute Time Cap)

15 Power Cleans (135/95)
2 LEGLESS Rope Climbs (15' - Men, 12' - Women)

*Scaled will be 3 regular rope climbs or 20 Ring Rows
By Matt Seliger on 10/16/2012 8:39 PM

 -Strength

5 Rounds Not For Time (25 Minutes)
Max Reps Bodyweight Bench Press

*Score is total reps from each round added together
*Rest 3 Minutes between sets
*In between sets perform :


Advanced - 50 Double Unders
Intermediate - 25 Double Unders
Scaled - <10 Double Unders

*These should be able to be performed during your rest break. If you can't complete then you need to scale the number down.

-Conditioning

For Total Reps

2 Minute Max Burpees
2 Minutes Max Box Jumps (25"/21" - Games Standard)
2 Minutes Max Sumo Deadlift High Pulls (53/40)

**Score is total reps from all 3 movements combined
  

 

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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