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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 1/30/2013 6:08 PM

Strength:

OTM: For as long as possible (20 minute cap)

3 power cleans + 3 front squat + 3 Jerks

* if you don't make it five rounds you will start over with lighter weight

Conditioning:

5 x 300 m row (sprints)

By Matt Seliger on 1/29/2013 7:44 PM

Wednesday. January 30, 2013

STRENGTH (20 Minutes)
Establish a 1RM
Deadlift

OTM x 20 Minutes
E: GHD Sit Ups
O: "x"  Pulling Variation
   : Pull Ups, C2B, Strict, Muscle Ups

By Matt Seliger on 1/28/2013 6:34 PM

WOD:

4x 400m Repeats

with one minute rest between rounds

Strength:

16 minute OTM 

Even: 3-6 power snatches

Odd: x number of ring dips

 

By Matt Seliger on 1/28/2013 11:26 AM

OTM x 20
Even: 3-6 Clean and Jerk
Odd: "x" Sit Ups

WOD (15 Minute Cap)
5 RFT
15 Wall Balls
15 KB Swings (53/ 35)
15 Box Jumps (G.S.)

By Matt Seliger on 1/24/2013 6:08 PM

Strength: 20 minutes

Push Jerk

5x5 working sets

super set with 5x20 back extension

WOD:

12 minute Ascending ladder by 1

1,1/2,2/3,3/4,4/......

Sumo Deadlift Highpull (135/95)

Handstand Push ups

By Matt Seliger on 1/23/2013 5:48 PM

Strength:

Front Squats EMOTM for 10 minutes

GPP: 3-5 reps 78% 1rm

Open: 8-10 reps 68%1rm

WOD:

12 minute cap

20- 15- 10- 5

Wall balls (20/14)

Burpee box jumps (25/21)

 

By Matt Seliger on 1/23/2013 3:13 PM

Sorry for any inconvience but the 12 pm class tomorrow is canceled. All other class are still on.

By Matt Seliger on 1/22/2013 8:08 PM

Strength:

16 minutes OTM 

odd: x number of double unders

even: x number of weighted lunges with kettle bells

Wod:

15 minute cap

1 rope climb (12')

600 m row

2 rope climb

500 m row

3 rope climb

400 m row

4 rope climbs

300 m row

5 rope climbs

200m row

6 rope climbs

100m row

By Matt Seliger on 1/21/2013 6:15 PM

Stregth: 20 Minutes

Bulid up to a heavy 1 rep snatch complex (power snatch, hang snatch, squat snatch)

EMOTM: 10 Minutes

Shoulder to overhead (First rep will be taken from the ground)

open: 8-10 reps 65%

GPP 3-5 reps 75%

WOD:

5 minutes

2 minutes max overhead squats (45/35)

1 minute rest

2 Minutes max toes to bar

By Matt Seliger on 1/19/2013 9:33 PM

Muscle Ups

5x Max set of unbroken muscle ups

*Rest 1:00 Between sets

**Scale with C2BPU/ PU/ Banded Pull Ups/ Ring Rows

-Score = total number

 

For Time

21-15-9

Deadlifts (185/115)

SHPU

Box Jumps (GS 25/21")

 

 

  

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 1/30/2013 6:08 PM

Strength:

OTM: For as long as possible (20 minute cap)

3 power cleans + 3 front squat + 3 Jerks

* if you don't make it five rounds you will start over with lighter weight

Conditioning:

5 x 300 m row (sprints)

By Matt Seliger on 1/29/2013 7:44 PM

Wednesday. January 30, 2013

STRENGTH (20 Minutes)
Establish a 1RM
Deadlift

OTM x 20 Minutes
E: GHD Sit Ups
O: "x"  Pulling Variation
   : Pull Ups, C2B, Strict, Muscle Ups

By Matt Seliger on 1/28/2013 6:34 PM

WOD:

4x 400m Repeats

with one minute rest between rounds

Strength:

16 minute OTM 

Even: 3-6 power snatches

Odd: x number of ring dips

 

By Matt Seliger on 1/28/2013 11:26 AM

OTM x 20
Even: 3-6 Clean and Jerk
Odd: "x" Sit Ups

WOD (15 Minute Cap)
5 RFT
15 Wall Balls
15 KB Swings (53/ 35)
15 Box Jumps (G.S.)

By Matt Seliger on 1/24/2013 6:08 PM

Strength: 20 minutes

Push Jerk

5x5 working sets

super set with 5x20 back extension

WOD:

12 minute Ascending ladder by 1

1,1/2,2/3,3/4,4/......

Sumo Deadlift Highpull (135/95)

Handstand Push ups

By Matt Seliger on 1/23/2013 5:48 PM

Strength:

Front Squats EMOTM for 10 minutes

GPP: 3-5 reps 78% 1rm

Open: 8-10 reps 68%1rm

WOD:

12 minute cap

20- 15- 10- 5

Wall balls (20/14)

Burpee box jumps (25/21)

 

By Matt Seliger on 1/23/2013 3:13 PM

Sorry for any inconvience but the 12 pm class tomorrow is canceled. All other class are still on.

By Matt Seliger on 1/22/2013 8:08 PM

Strength:

16 minutes OTM 

odd: x number of double unders

even: x number of weighted lunges with kettle bells

Wod:

15 minute cap

1 rope climb (12')

600 m row

2 rope climb

500 m row

3 rope climb

400 m row

4 rope climbs

300 m row

5 rope climbs

200m row

6 rope climbs

100m row

By Matt Seliger on 1/21/2013 6:15 PM

Stregth: 20 Minutes

Bulid up to a heavy 1 rep snatch complex (power snatch, hang snatch, squat snatch)

EMOTM: 10 Minutes

Shoulder to overhead (First rep will be taken from the ground)

open: 8-10 reps 65%

GPP 3-5 reps 75%

WOD:

5 minutes

2 minutes max overhead squats (45/35)

1 minute rest

2 Minutes max toes to bar

By Matt Seliger on 1/19/2013 9:33 PM

Muscle Ups

5x Max set of unbroken muscle ups

*Rest 1:00 Between sets

**Scale with C2BPU/ PU/ Banded Pull Ups/ Ring Rows

-Score = total number

 

For Time

21-15-9

Deadlifts (185/115)

SHPU

Box Jumps (GS 25/21")

 

 

  

 

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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