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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 1/30/2014 5:46 PM

Strength-

10x1 Front Squat

Heavy Across (92-96% 1RM)

 

WOD-

AMRAP 12

30 thrusters (75/45)

30 pull-ups

20 thrusters (95/75)

30 pull-ups

10 thrusters (115/95)

30 Pull-ups

max thrusters (135/105)

By Matt Seliger on 1/29/2014 5:22 PM

Srength-

2 Push Press + 2 Push Jerk Complex

5 sets: find heaviest set

 

WOD-

7 Min AMRAP

5 DL (225/165)

15 Box Jump (24/21)

 

1 Min Rest

 

7 Min AMRAP

5 Power Cleans (185/125)

15 Push-Ups

By Matt Seliger on 1/28/2014 5:02 PM

Strength-

Back Squat

6x4

Heavy Across

80-85% 1RM

 

WOD-

12 min AMRAP

40 DU

12 T2B

8 OH squats (135/95)

 

By Matt Seliger on 1/27/2014 6:17 PM

Strength-

OTMx12

Rx:

4 push Jerks (185/125)

10 burpees

 

WOD-

6 Min AMRAP

Squat clean to over head (165/115)

 

Exit-

50 GHD sit-ups or Accumulate 5 min plank hold

By Matt Seliger on 1/23/2014 5:37 PM

All classes will be held as Open Gym periods on Friday 1/24/13. Feel free to come in and work on movements expected to be in the Winter Challenge. (a little mobilization wouldn't hurt either)

 

CZ

By Matt Seliger on 1/22/2014 5:26 PM

Strength-

Back Squat

8x3

increasing sets

 

WOD-

5 Min AMRAP

15 SDHP (95/65)

15 Thrusters (95/65)

15 box jump (24/21)

 

2 min rest

then...

repeat with

(75/45) SDHP

(75/45) thrusters

(30/24) box jumps

 

By Matt Seliger on 1/21/2014 6:20 PM

Strength-

OTMx10

Rx:

3 DL (315/205)

6 kb snatches (53/35)

 

WOD-

For time

100 burpees

5 slam balls (50/30) OTM

By Matt Seliger on 1/20/2014 5:23 PM

Strength-

Bench Press

4x2 Heavy Across @ 85% 1RM

4x2 Heavy Across @ 92-95% 1RM

 

WOD-

For time

50-40-30-20-10

WB (20/14)

D.U.

 

Exit (optional)-

3x12-15 back ext.

 

By Matt Seliger on 1/19/2014 7:50 PM

 Strength-

OH squat from rack

6-6-5-4-3

increasing sets

 

WOD-

For time

2k row

30 T2B

30 Power snatch (95/65)

By Matt Seliger on 1/16/2014 5:55 PM

Strength-

DL

5x7 TnG

Increasing sets

 

WOD-

"The open test"

20 min AMRAP

50 WB (20/14)

50 DU

40 box jumps (24/21)

40 TTB

30 C2B

30 burpees

20 cleans (145/100)

20 jerks (145/100)

10 snatches

10 MU

  

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 1/30/2014 5:46 PM

Strength-

10x1 Front Squat

Heavy Across (92-96% 1RM)

 

WOD-

AMRAP 12

30 thrusters (75/45)

30 pull-ups

20 thrusters (95/75)

30 pull-ups

10 thrusters (115/95)

30 Pull-ups

max thrusters (135/105)

By Matt Seliger on 1/29/2014 5:22 PM

Srength-

2 Push Press + 2 Push Jerk Complex

5 sets: find heaviest set

 

WOD-

7 Min AMRAP

5 DL (225/165)

15 Box Jump (24/21)

 

1 Min Rest

 

7 Min AMRAP

5 Power Cleans (185/125)

15 Push-Ups

By Matt Seliger on 1/28/2014 5:02 PM

Strength-

Back Squat

6x4

Heavy Across

80-85% 1RM

 

WOD-

12 min AMRAP

40 DU

12 T2B

8 OH squats (135/95)

 

By Matt Seliger on 1/27/2014 6:17 PM

Strength-

OTMx12

Rx:

4 push Jerks (185/125)

10 burpees

 

WOD-

6 Min AMRAP

Squat clean to over head (165/115)

 

Exit-

50 GHD sit-ups or Accumulate 5 min plank hold

By Matt Seliger on 1/23/2014 5:37 PM

All classes will be held as Open Gym periods on Friday 1/24/13. Feel free to come in and work on movements expected to be in the Winter Challenge. (a little mobilization wouldn't hurt either)

 

CZ

By Matt Seliger on 1/22/2014 5:26 PM

Strength-

Back Squat

8x3

increasing sets

 

WOD-

5 Min AMRAP

15 SDHP (95/65)

15 Thrusters (95/65)

15 box jump (24/21)

 

2 min rest

then...

repeat with

(75/45) SDHP

(75/45) thrusters

(30/24) box jumps

 

By Matt Seliger on 1/21/2014 6:20 PM

Strength-

OTMx10

Rx:

3 DL (315/205)

6 kb snatches (53/35)

 

WOD-

For time

100 burpees

5 slam balls (50/30) OTM

By Matt Seliger on 1/20/2014 5:23 PM

Strength-

Bench Press

4x2 Heavy Across @ 85% 1RM

4x2 Heavy Across @ 92-95% 1RM

 

WOD-

For time

50-40-30-20-10

WB (20/14)

D.U.

 

Exit (optional)-

3x12-15 back ext.

 

By Matt Seliger on 1/19/2014 7:50 PM

 Strength-

OH squat from rack

6-6-5-4-3

increasing sets

 

WOD-

For time

2k row

30 T2B

30 Power snatch (95/65)

By Matt Seliger on 1/16/2014 5:55 PM

Strength-

DL

5x7 TnG

Increasing sets

 

WOD-

"The open test"

20 min AMRAP

50 WB (20/14)

50 DU

40 box jumps (24/21)

40 TTB

30 C2B

30 burpees

20 cleans (145/100)

20 jerks (145/100)

10 snatches

10 MU

  

 

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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