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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 10/30/2013 5:18 PM

Strength-

7x5 Back Squat

*heavy across

 

WOD-

8 Min AMRAP

10 Thruster (75/45)

10 KB swing (53/35)

10 Show Hand push ups

10 Sit-ups

By Matt Seliger on 10/29/2013 6:17 PM

Strength-

5x3 snatch grip DL

*increasing sets

 

WOD-

15-12-9

Snatch (95/65)

T2B

Slam Ball (50/30)

 

Exit Work-

50 HSPU/ Decline Push-ups/ Ring Push-Ups

By Matt Seliger on 10/28/2013 6:19 PM

Strength-

Jerk Complex

2 push jerk + 1 split jerk

5 total sets *increasing sets

 

WOD-

10 Minute running clock

1250m row buy-in

remaining time: AMRAP

10 Push Jerks (95/65)

10 Box Jumps (24/21)

By Matt Seliger on 10/28/2013 12:07 PM

Effective starting today, because of the decline in number of people attending open gym and because of the increase in number of people attending our noon class, we are cutting down open gym to only one hour until further notice. Therefore open gym will be from 1-2pm monday through friday.

 

Thanks

CZ

By Matt Seliger on 10/27/2013 6:32 PM

 Strength-

6-6-5-4-3

Front Squat

*increasing sets

 

WOD-

"war pigs"

3 RFT

3 M.U.

5 Power Cleans (185/135)

7 WB (20/14)

21-15-9 Burpee's

By Matt Seliger on 10/24/2013 6:19 PM

Strength-

Back Squat

5x7

*heavy across all sets

 

WOD-

"favorite female friday"

 

Helen

or

Nancy

 

*final votes will be tallied at noon

 

By Matt Seliger on 10/23/2013 7:28 PM

 Back Yard Strength-

Bench Press

4x10 

Increasing sets

*super set with your choice: ring rows, pull-ups, weighted pull-ups

 

WOD-

12 minute AMRAP for max reps

Increasing ladder by 3

3 push-ups

3 pull ups

3 sit ups

6...

6...

6...

By Matt Seliger on 10/22/2013 5:23 PM

Mobilization-

Quad smash

Wall hip-flex

 

WOD-

For Time (115/85 on the bar the entire time)

*bar is taken from ground

Part 1-

2 rounds

20 back squat

20 Box Jump (24/21)

 

Part 2-

2 rounds

20 hang cleans

20 WB (20/14)

 

Part 3-

2 rounds

20 DL

20 Alternating Pistols

By Matt Seliger on 10/21/2013 6:22 PM

Strength-

OTMx10

x3 TnG Power Snatch

 

WOD-

For Time

500m row

50 burpees

500m

25 Sh 2 OH (155/100)

By Matt Seliger on 10/20/2013 7:18 PM

 Strength-

Work to a 3RM front squat

 

WOD-

For time

15 front squat (165/100)

15 C2B

15 Slam ball (50/30)

12 front squat

12 C2B

12 slam ball

9 front squat

9 C2B

9 slam ball

  

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 10/30/2013 5:18 PM

Strength-

7x5 Back Squat

*heavy across

 

WOD-

8 Min AMRAP

10 Thruster (75/45)

10 KB swing (53/35)

10 Show Hand push ups

10 Sit-ups

By Matt Seliger on 10/29/2013 6:17 PM

Strength-

5x3 snatch grip DL

*increasing sets

 

WOD-

15-12-9

Snatch (95/65)

T2B

Slam Ball (50/30)

 

Exit Work-

50 HSPU/ Decline Push-ups/ Ring Push-Ups

By Matt Seliger on 10/28/2013 6:19 PM

Strength-

Jerk Complex

2 push jerk + 1 split jerk

5 total sets *increasing sets

 

WOD-

10 Minute running clock

1250m row buy-in

remaining time: AMRAP

10 Push Jerks (95/65)

10 Box Jumps (24/21)

By Matt Seliger on 10/28/2013 12:07 PM

Effective starting today, because of the decline in number of people attending open gym and because of the increase in number of people attending our noon class, we are cutting down open gym to only one hour until further notice. Therefore open gym will be from 1-2pm monday through friday.

 

Thanks

CZ

By Matt Seliger on 10/27/2013 6:32 PM

 Strength-

6-6-5-4-3

Front Squat

*increasing sets

 

WOD-

"war pigs"

3 RFT

3 M.U.

5 Power Cleans (185/135)

7 WB (20/14)

21-15-9 Burpee's

By Matt Seliger on 10/24/2013 6:19 PM

Strength-

Back Squat

5x7

*heavy across all sets

 

WOD-

"favorite female friday"

 

Helen

or

Nancy

 

*final votes will be tallied at noon

 

By Matt Seliger on 10/23/2013 7:28 PM

 Back Yard Strength-

Bench Press

4x10 

Increasing sets

*super set with your choice: ring rows, pull-ups, weighted pull-ups

 

WOD-

12 minute AMRAP for max reps

Increasing ladder by 3

3 push-ups

3 pull ups

3 sit ups

6...

6...

6...

By Matt Seliger on 10/22/2013 5:23 PM

Mobilization-

Quad smash

Wall hip-flex

 

WOD-

For Time (115/85 on the bar the entire time)

*bar is taken from ground

Part 1-

2 rounds

20 back squat

20 Box Jump (24/21)

 

Part 2-

2 rounds

20 hang cleans

20 WB (20/14)

 

Part 3-

2 rounds

20 DL

20 Alternating Pistols

By Matt Seliger on 10/21/2013 6:22 PM

Strength-

OTMx10

x3 TnG Power Snatch

 

WOD-

For Time

500m row

50 burpees

500m

25 Sh 2 OH (155/100)

By Matt Seliger on 10/20/2013 7:18 PM

 Strength-

Work to a 3RM front squat

 

WOD-

For time

15 front squat (165/100)

15 C2B

15 Slam ball (50/30)

12 front squat

12 C2B

12 slam ball

9 front squat

9 C2B

9 slam ball

  

 

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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