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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 12/28/2012 5:40 PM

The WODS have been written for the 2013 Winter Challenge! Here are the requirements for each divisions... Mens'/ Women's RX'd: chest to bar pull Ups, shoulder to overhead (165/115) pounds, hand stand push ups, snatch (135/ 95), power clean (135/ 95), deadlift 185/ 145, toe to bars, double unders. Mens'/ Womens' Scaled: pull ups, shoulder to overhead (135/95), show hand push ups, snatch (115/ 75), power clean (115/75), deadlift (135/ 95), sit ups, jump rope (single unders). Any questions let us know.

By Matt Seliger on 12/27/2012 7:29 PM

WOD
For Time
X Ground to Overhead (Accumulate 5,000+/ 3,000+  pounds)
1,000 M Row
*This wod will be explained in class. Men will have three options on the Ground to Overhead (95x53, 135x37, 165x30). Women will have three options as well (75x45, 95x35, 115x29).

By Matt Seliger on 12/26/2012 9:14 PM

WOD
"Victoria"
5 Rounds For Time
10 Thrusters (95/65)
14 Box Jumps (24/20)
12 Burpees
27 KB Swings

*Victoria Soto was a teacher for 5 years. The tragedy happened in room 10 on 12/14/12 and her life got cut short at the age of 27.
**Needless to say, we will be hitting this WOD hard tomorrow!

By Matt Seliger on 12/20/2012 11:15 AM

Skill (10 Minutes)
Clean and Jerk

WOD
OTM (20 Minutes)
ODD: 3 Clean and Jerks (Heavy)
EVEN: A. "X" Knee Raises
B. "X" Toe 2 Bar

*This OTM training will help make you aware of how much your abdominals ("core") plays a role in the major Olympic lifts. When certain muscles are slightly fatigued you have a heightened awareness of when and how you are using them.

By Matt Seliger on 12/19/2012 6:29 PM

Skill
EMOTM (10 Minutes)
Hang Snatch

WOD
OTM (16 Minutes)
ODD: "X" Air Squats
EVEN: "X" Push Ups (Based on biggest weakness)
A. SHPU
B. Push Ups
C. Defecit Push Ups

By Matt Seliger on 12/18/2012 7:20 PM

Skill:

10 Minutes drill Over Head Squat

WOD:

12 MInute Amrap:

10 Over Head Squats (95,65)

15 Box Jumps (25/21) Game Standard

 

By Matt Seliger on 12/17/2012 6:59 PM

Strength

5x5 Clean and Jerk

*Tap and Go each set of 5*

 

Conditioning

20 Minute OTM

ODD: "X" Double Unders

EVEN: Pulling Weakness

A. Strict Pull Ups

B. Chest 2 Bars

C. Pull Ups

By Matt Seliger on 12/16/2012 1:30 PM

OTM (10 Minutes)
3x Snatch @ Light weight, good form.

OTM (10 Minutes)
3-6 Front Squats

OTM (15 Minutes)
ODD: "X" Burpees (X will be individually programmed and determined in class)
EVEN: Overhead Weakness
A. Shoulder Taps
B. HSPU
C. Parallete HSPU
D. Ring HSPU

By Matt Seliger on 12/13/2012 7:17 PM

WOD

5 Rounds For Time

50 Double Unders

40 KB Swings (53/35)

30 Calories (Row)

20 Wall Balls

10 Handstand Push Ups

By Matt Seliger on 12/12/2012 5:59 PM

Skill
Snatch
*We will be working on form and technique. Notice this is a "skill" session and not a strength session.

WOD
For Time
"Isabel"
30 Snatches (135/ 95)
*Top 5 go on the board*

  

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 12/28/2012 5:40 PM

The WODS have been written for the 2013 Winter Challenge! Here are the requirements for each divisions... Mens'/ Women's RX'd: chest to bar pull Ups, shoulder to overhead (165/115) pounds, hand stand push ups, snatch (135/ 95), power clean (135/ 95), deadlift 185/ 145, toe to bars, double unders. Mens'/ Womens' Scaled: pull ups, shoulder to overhead (135/95), show hand push ups, snatch (115/ 75), power clean (115/75), deadlift (135/ 95), sit ups, jump rope (single unders). Any questions let us know.

By Matt Seliger on 12/27/2012 7:29 PM

WOD
For Time
X Ground to Overhead (Accumulate 5,000+/ 3,000+  pounds)
1,000 M Row
*This wod will be explained in class. Men will have three options on the Ground to Overhead (95x53, 135x37, 165x30). Women will have three options as well (75x45, 95x35, 115x29).

By Matt Seliger on 12/26/2012 9:14 PM

WOD
"Victoria"
5 Rounds For Time
10 Thrusters (95/65)
14 Box Jumps (24/20)
12 Burpees
27 KB Swings

*Victoria Soto was a teacher for 5 years. The tragedy happened in room 10 on 12/14/12 and her life got cut short at the age of 27.
**Needless to say, we will be hitting this WOD hard tomorrow!

By Matt Seliger on 12/20/2012 11:15 AM

Skill (10 Minutes)
Clean and Jerk

WOD
OTM (20 Minutes)
ODD: 3 Clean and Jerks (Heavy)
EVEN: A. "X" Knee Raises
B. "X" Toe 2 Bar

*This OTM training will help make you aware of how much your abdominals ("core") plays a role in the major Olympic lifts. When certain muscles are slightly fatigued you have a heightened awareness of when and how you are using them.

By Matt Seliger on 12/19/2012 6:29 PM

Skill
EMOTM (10 Minutes)
Hang Snatch

WOD
OTM (16 Minutes)
ODD: "X" Air Squats
EVEN: "X" Push Ups (Based on biggest weakness)
A. SHPU
B. Push Ups
C. Defecit Push Ups

By Matt Seliger on 12/18/2012 7:20 PM

Skill:

10 Minutes drill Over Head Squat

WOD:

12 MInute Amrap:

10 Over Head Squats (95,65)

15 Box Jumps (25/21) Game Standard

 

By Matt Seliger on 12/17/2012 6:59 PM

Strength

5x5 Clean and Jerk

*Tap and Go each set of 5*

 

Conditioning

20 Minute OTM

ODD: "X" Double Unders

EVEN: Pulling Weakness

A. Strict Pull Ups

B. Chest 2 Bars

C. Pull Ups

By Matt Seliger on 12/16/2012 1:30 PM

OTM (10 Minutes)
3x Snatch @ Light weight, good form.

OTM (10 Minutes)
3-6 Front Squats

OTM (15 Minutes)
ODD: "X" Burpees (X will be individually programmed and determined in class)
EVEN: Overhead Weakness
A. Shoulder Taps
B. HSPU
C. Parallete HSPU
D. Ring HSPU

By Matt Seliger on 12/13/2012 7:17 PM

WOD

5 Rounds For Time

50 Double Unders

40 KB Swings (53/35)

30 Calories (Row)

20 Wall Balls

10 Handstand Push Ups

By Matt Seliger on 12/12/2012 5:59 PM

Skill
Snatch
*We will be working on form and technique. Notice this is a "skill" session and not a strength session.

WOD
For Time
"Isabel"
30 Snatches (135/ 95)
*Top 5 go on the board*

  

 

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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