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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 11/26/2013 7:19 PM

Strength-

front squat

4x8 heavy across all sets

78-80% 1RM

 

WOD- For Time

15-10-5-10-15

Kb snatch (53/35)

OH plate lunges (45/25)

T2B/C2B

By Matt Seliger on 11/25/2013 7:23 PM

Strength-

Deadlift

6x3

increasing sets

 

WOD-

3 RFT

50 DU

75 air squats

 

Exit work-

5x :30 on :30 off front plant holds

By Matt Seliger on 11/24/2013 8:56 PM

 Wod-

"Fight Gone Bad"

By Matt Seliger on 11/24/2013 8:53 PM

 As of now there is no class scheduled for Thanksgiving day. The following Friday we are scheduled to be closed but we are going to have an "open gym period" from 10am-2pm. There will be usual class on Saturday morning.

 

Thanks

CZ

By Matt Seliger on 11/21/2013 7:32 PM

Technique/ Skill-

OTMx 10

x1 snatch complex (1 snatch DL + 1 power snatch + 1 hang squat snatch)

 

WOD-

For Time (75/45)

21-18-15-12-9-6-3

Thrusters

SDHP

200m run between each round

By Matt Seliger on 11/20/2013 6:19 PM

Strength-

Front Squat

10-8-6-4-2-2-4-6-8-10 (60% 1RM)

WOD-

3 RFT

21 box jumps

10 sh 2 OH

7 lateral burpees

 

Rx

(30"/24")

(110/80)

Scaled

(24"/21")

(95/65)

 

Non-optional exit work-

5 rounds of "CINDY"

By Matt Seliger on 11/19/2013 7:25 PM

Strength-

Hang Cleans

5x3

*work to heaviest set

 

WOD-

4 RFT

20 DU

15 WB (20/14)

10 slam ball (50/30)

 

20 hang clean- buy out (185/135)

 

exit- 200 bicycles

By Matt Seliger on 11/18/2013 7:21 PM

Strength-

5x4 OH Squat

Increasing sets

 

WOD-

10 min AMRAP ascending ladder by 3's

Rx

3 toes 2 rings

3 OH squat (135/95)

3 Deficit HSPU (guys- two 45 lb plates/ girls- one 45 lb plate)

6..

6..

6..

etc..

Scaled

T2B instead of toes 2 rings

(100/65)

regular HSPU

By Matt Seliger on 11/17/2013 8:40 PM

 Strength-

OTMx 10

1 shoulder to OH complex

1 complex = 2 strict press + 2 Push Press

*taken from the ground

 

WOD-

12 min running clock

30 calorie buy-in

remaining time- AMRAP

9 DL (225/185)

12 Pull-ups

 

 

By Matt Seliger on 11/13/2013 6:24 PM

Strength-

6x4 Back Squat

*heavy across

82-85% 1RM

 

WOD-

OTMx 15

15 Air Squats

10 Kb swings (53/35)

*you will start the air squats on top of the next minute regardless if you finish the Kb swings (this is a mental WOD!)

  

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 11/26/2013 7:19 PM

Strength-

front squat

4x8 heavy across all sets

78-80% 1RM

 

WOD- For Time

15-10-5-10-15

Kb snatch (53/35)

OH plate lunges (45/25)

T2B/C2B

By Matt Seliger on 11/25/2013 7:23 PM

Strength-

Deadlift

6x3

increasing sets

 

WOD-

3 RFT

50 DU

75 air squats

 

Exit work-

5x :30 on :30 off front plant holds

By Matt Seliger on 11/24/2013 8:56 PM

 Wod-

"Fight Gone Bad"

By Matt Seliger on 11/24/2013 8:53 PM

 As of now there is no class scheduled for Thanksgiving day. The following Friday we are scheduled to be closed but we are going to have an "open gym period" from 10am-2pm. There will be usual class on Saturday morning.

 

Thanks

CZ

By Matt Seliger on 11/21/2013 7:32 PM

Technique/ Skill-

OTMx 10

x1 snatch complex (1 snatch DL + 1 power snatch + 1 hang squat snatch)

 

WOD-

For Time (75/45)

21-18-15-12-9-6-3

Thrusters

SDHP

200m run between each round

By Matt Seliger on 11/20/2013 6:19 PM

Strength-

Front Squat

10-8-6-4-2-2-4-6-8-10 (60% 1RM)

WOD-

3 RFT

21 box jumps

10 sh 2 OH

7 lateral burpees

 

Rx

(30"/24")

(110/80)

Scaled

(24"/21")

(95/65)

 

Non-optional exit work-

5 rounds of "CINDY"

By Matt Seliger on 11/19/2013 7:25 PM

Strength-

Hang Cleans

5x3

*work to heaviest set

 

WOD-

4 RFT

20 DU

15 WB (20/14)

10 slam ball (50/30)

 

20 hang clean- buy out (185/135)

 

exit- 200 bicycles

By Matt Seliger on 11/18/2013 7:21 PM

Strength-

5x4 OH Squat

Increasing sets

 

WOD-

10 min AMRAP ascending ladder by 3's

Rx

3 toes 2 rings

3 OH squat (135/95)

3 Deficit HSPU (guys- two 45 lb plates/ girls- one 45 lb plate)

6..

6..

6..

etc..

Scaled

T2B instead of toes 2 rings

(100/65)

regular HSPU

By Matt Seliger on 11/17/2013 8:40 PM

 Strength-

OTMx 10

1 shoulder to OH complex

1 complex = 2 strict press + 2 Push Press

*taken from the ground

 

WOD-

12 min running clock

30 calorie buy-in

remaining time- AMRAP

9 DL (225/185)

12 Pull-ups

 

 

By Matt Seliger on 11/13/2013 6:24 PM

Strength-

6x4 Back Squat

*heavy across

82-85% 1RM

 

WOD-

OTMx 15

15 Air Squats

10 Kb swings (53/35)

*you will start the air squats on top of the next minute regardless if you finish the Kb swings (this is a mental WOD!)

  

 

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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