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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 11/29/2012 6:31 PM

 WOD: 

5 Rounds for time: TBA time cap 

30 kettle bell swings (53/35)

30 burpee's 

By Matt Seliger on 11/28/2012 6:01 PM

Strength

Front Rack Lunges

EMOTM (10 Minutes)

6 Steps (3R/3L)

 

WOD (OPEN 12.2)

10 Minute AMRAP

30 Snatches (75/45)
30 Snatches (135/75)

30 Snatches (165/100)

Max Reps (210/120)

By Matt Seliger on 11/27/2012 7:06 PM

WOD:

20 minute time cap

1,000 meter row

20 chest to bar pull-ups

750 meter row

15 chest to bar pull-ups

500 meter row

10 chest to bar pull-ups

250 meter row

5 chest to bar pull-ups

"chest to bar pull-ups will be scaled with pull-ups"

By Matt Seliger on 11/26/2012 5:57 PM

 Strength

Push Press

EMOTM (10 Minutes)

OPEN: 8 @ 60%

GPP: 4 @ 75%

 

WOD 

For Time

40-30-20-10

KB Swings (53/35)

Ring Push Ups

GHD Sit Ups (Scaled will be doing Sit Ups)

By Matt Seliger on 11/26/2012 9:42 AM

 Strength

Deadlift

EMOTM (10 Minutes)

OPEN: 10 @ 60%

GPP: 5 @ 75%

 

WOD 

10 Minute AMRAP

Ascending Ladder (2,2,4,4,6,6...)

HSPU

Box Jumps (G.S.)

By Matt Seliger on 11/20/2012 9:34 PM

STRENGTH

EMOTM (10 Minutes)

Split Jerk

3 @80% 1 RM

-OR-

Find your 1 RM

 

WOD 

18 Minute AMRAP

15 Bo Jumps (25/21, G.S.)

12 Push Press (115)

9 Toes 2 Bar

By Matt Seliger on 11/19/2012 6:47 PM

 WOD 1

3 Rounds (Record your slowest time)

1k Row

*Alternate with partner between rows

**This is a "Leader Board" score, work hard!

 

 

WOD 2

12 Minute AMRAP

100 M Run

2 Rope Climbs

By Matt Seliger on 11/19/2012 11:01 AM
Monday. November 19, 2012

 Strength Clean and Jerk EMOTM (12 Minutes) 4 Reps @ 60% 1 RM *If you don't have a 1RM, you will be finding one during the 12 minutes.  WOD 10 Minute Amrap 10 Burpee Box Jumps (25/21) 15 Thrusters (95/ 65)

...
By Matt Seliger on 11/15/2012 6:02 PM

 Strength

Overhead Squat

 

WOD 

"Nancy" (25 Minute Time Cap)

5 Rounds for Time

400 M Run

15 Overhead Squat (95/65)

By Matt Seliger on 11/14/2012 8:47 PM

 Some of you may have already heard and for those of you whom haven’t, tomorrow will be my last day as a full time trainer at CrossFit Terre Haute.  God has directed me down a different path; one that I feel is the right move for me and my family.  While I won’t be teaching daily classes at the box anymore, I will still be around quite often .J  If I’m not helping out teaching some classes you’ll probably find me right next to you rolling around on the floor in agony. 

I still remember to this day the first class we ever had back when there was dust on the floors and the building was used as a storage unit.  Not to mention the “outdoor restroom facility” J  I want to thank each and every one of you for trusting in me and making CrossFit Terre Haute what it is today.  If you guys ever need anything don’t hesitate to message me on Facebook or shoot me an email at ljtcrossfit@gmail.com

Tony and Molly will be teaching all of the classes moving forward and I know they are going to do an awesome job to continually improve the already great community! 

I’ll see everyone tomorrow J

  

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 11/29/2012 6:31 PM

 WOD: 

5 Rounds for time: TBA time cap 

30 kettle bell swings (53/35)

30 burpee's 

By Matt Seliger on 11/28/2012 6:01 PM

Strength

Front Rack Lunges

EMOTM (10 Minutes)

6 Steps (3R/3L)

 

WOD (OPEN 12.2)

10 Minute AMRAP

30 Snatches (75/45)
30 Snatches (135/75)

30 Snatches (165/100)

Max Reps (210/120)

By Matt Seliger on 11/27/2012 7:06 PM

WOD:

20 minute time cap

1,000 meter row

20 chest to bar pull-ups

750 meter row

15 chest to bar pull-ups

500 meter row

10 chest to bar pull-ups

250 meter row

5 chest to bar pull-ups

"chest to bar pull-ups will be scaled with pull-ups"

By Matt Seliger on 11/26/2012 5:57 PM

 Strength

Push Press

EMOTM (10 Minutes)

OPEN: 8 @ 60%

GPP: 4 @ 75%

 

WOD 

For Time

40-30-20-10

KB Swings (53/35)

Ring Push Ups

GHD Sit Ups (Scaled will be doing Sit Ups)

By Matt Seliger on 11/26/2012 9:42 AM

 Strength

Deadlift

EMOTM (10 Minutes)

OPEN: 10 @ 60%

GPP: 5 @ 75%

 

WOD 

10 Minute AMRAP

Ascending Ladder (2,2,4,4,6,6...)

HSPU

Box Jumps (G.S.)

By Matt Seliger on 11/20/2012 9:34 PM

STRENGTH

EMOTM (10 Minutes)

Split Jerk

3 @80% 1 RM

-OR-

Find your 1 RM

 

WOD 

18 Minute AMRAP

15 Bo Jumps (25/21, G.S.)

12 Push Press (115)

9 Toes 2 Bar

By Matt Seliger on 11/19/2012 6:47 PM

 WOD 1

3 Rounds (Record your slowest time)

1k Row

*Alternate with partner between rows

**This is a "Leader Board" score, work hard!

 

 

WOD 2

12 Minute AMRAP

100 M Run

2 Rope Climbs

By Matt Seliger on 11/19/2012 11:01 AM
Monday. November 19, 2012

 Strength Clean and Jerk EMOTM (12 Minutes) 4 Reps @ 60% 1 RM *If you don't have a 1RM, you will be finding one during the 12 minutes.  WOD 10 Minute Amrap 10 Burpee Box Jumps (25/21) 15 Thrusters (95/ 65)

...
By Matt Seliger on 11/15/2012 6:02 PM

 Strength

Overhead Squat

 

WOD 

"Nancy" (25 Minute Time Cap)

5 Rounds for Time

400 M Run

15 Overhead Squat (95/65)

By Matt Seliger on 11/14/2012 8:47 PM

 Some of you may have already heard and for those of you whom haven’t, tomorrow will be my last day as a full time trainer at CrossFit Terre Haute.  God has directed me down a different path; one that I feel is the right move for me and my family.  While I won’t be teaching daily classes at the box anymore, I will still be around quite often .J  If I’m not helping out teaching some classes you’ll probably find me right next to you rolling around on the floor in agony. 

I still remember to this day the first class we ever had back when there was dust on the floors and the building was used as a storage unit.  Not to mention the “outdoor restroom facility” J  I want to thank each and every one of you for trusting in me and making CrossFit Terre Haute what it is today.  If you guys ever need anything don’t hesitate to message me on Facebook or shoot me an email at ljtcrossfit@gmail.com

Tony and Molly will be teaching all of the classes moving forward and I know they are going to do an awesome job to continually improve the already great community! 

I’ll see everyone tomorrow J

  

 

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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