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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 2/26/2014 5:38 PM

Open Competitors

-warm up

-mobilization

3 Rounds Not for Time

10 Kb swings (53/35)

10 pull-ups

10 Burpees

5 Power cleans (you choose the weight)

5 front squat

5 shoulder to OH

5 thrusters

 

Non-competitors

-warm up

- mobilization

- Row intervals

4x1000m

2 min rest between sets

By Matt Seliger on 2/25/2014 5:26 PM

Strength-

DL

6x6 Increasing sets

super-set with 150m row sprint

 

WOD-

10 Min running clock

15-12-9-6-3

Hang Cleans (155/105)

30 DU

remaining time..

max box jumps (30/24)

 

By Matt Seliger on 2/24/2014 6:28 PM

Strength-

OTMx14

Rx:

even- 10-15 Shoulder to Overhead (115/75)

odd- 15-20 Lateral burpees

 

WOD-

8 Min AMRAP

12 thrusters (115/75)

12 T2B

12 ring dips

By Matt Seliger on 2/23/2014 8:48 PM

 If you are competing in the open...

 

For the next 5 weeks CrossFit HQ will release a workout on Thursday night. We will have until Monday to submit your best score. We will do each week's workout on Friday in all of the classes. Myself along with Molly, if she is available, will be doing the judging for all of the open competitors. However, for this year, if there is a remote chance that you could compete in the regional event, your workout must be on video. Therefore, if you believe there is a chance you could make it to the 2014 CrossFit regionals, we will be filming your workout at 5:30pm on Friday or 8 am on Saturday Morning. If you cannot make these times and you need to be videoed, please talk to me in class this week. Even if you are not competing in the Open, each Friday's WOD will be the open WOD. It will be a fun next few weeks and we all will see how we rank amongst the world. Best of luck to everyone!

By Matt Seliger on 2/23/2014 8:28 PM

 Strength-

Front Squat

6x6 Heavy Across 80-84%

 

WOD-

1 Min max Snatch

1 Min max burpees

1 Min max clean and jerk

1 Min max WB

1 min rest

3 Roudns

(95/65)

By Matt Seliger on 2/20/2014 6:27 PM

WOD-

For time: no time cap

 

75 WB (20/14)

50 T2B

25 Deficit HSPU

OTM: 1 heavy clean and jerk (225/155)

 

remaining class time-

mobilization: pick something that hurts and mobilize it!

By Matt Seliger on 2/19/2014 7:58 PM

 Strength-

Shoulder to overhead (you pick 1 movement: strict press/push press/ push jerk/ split jerk)

3x5

3x3

3x1

increasing sets

 

WOD-

buy-in 50 Kb swings (53/35)

10 strict press

10 SDHP

20 push press

20 SDHP

30 Push jerk

30 SDHP

cash-out 50 Kb swings (53/35)

 

Rx: (95/65)

By Matt Seliger on 2/18/2014 5:19 PM

Strength-

OTMx18

Squat cleans

6 mins: x5

6 mins: x3

6 mins: 1 every 30 second

 

WOD-

12 min AMRAP

70 DU

50 lateral burpees

30 hang squat cleans (135/95)

10 wall climbs

By Matt Seliger on 2/13/2014 5:26 PM

Because I will be out of town, Molly will be teaching classes all day tomomorrow.

 

We will NOT have class on saturday. Sorry for the inconvenience

 

CZ

By Matt Seliger on 2/12/2014 5:32 PM

Strength-

OTM x 18 mins

6 mins:

even: 10 OHS Rx- (95/65)

odd: 10 burpees

6 mins:

even: 12 front squat Rx- (115/75)

odd: 10 burpees

6 mins:

even: 15 back squat Rx- (135/85)

odd: 10 burpees

 

WOD-

4 RFT:

8 DL (250/175)

16 push-ups

3 rope climbs (15')

10 box jumps (30/24)

  

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 2/26/2014 5:38 PM

Open Competitors

-warm up

-mobilization

3 Rounds Not for Time

10 Kb swings (53/35)

10 pull-ups

10 Burpees

5 Power cleans (you choose the weight)

5 front squat

5 shoulder to OH

5 thrusters

 

Non-competitors

-warm up

- mobilization

- Row intervals

4x1000m

2 min rest between sets

By Matt Seliger on 2/25/2014 5:26 PM

Strength-

DL

6x6 Increasing sets

super-set with 150m row sprint

 

WOD-

10 Min running clock

15-12-9-6-3

Hang Cleans (155/105)

30 DU

remaining time..

max box jumps (30/24)

 

By Matt Seliger on 2/24/2014 6:28 PM

Strength-

OTMx14

Rx:

even- 10-15 Shoulder to Overhead (115/75)

odd- 15-20 Lateral burpees

 

WOD-

8 Min AMRAP

12 thrusters (115/75)

12 T2B

12 ring dips

By Matt Seliger on 2/23/2014 8:48 PM

 If you are competing in the open...

 

For the next 5 weeks CrossFit HQ will release a workout on Thursday night. We will have until Monday to submit your best score. We will do each week's workout on Friday in all of the classes. Myself along with Molly, if she is available, will be doing the judging for all of the open competitors. However, for this year, if there is a remote chance that you could compete in the regional event, your workout must be on video. Therefore, if you believe there is a chance you could make it to the 2014 CrossFit regionals, we will be filming your workout at 5:30pm on Friday or 8 am on Saturday Morning. If you cannot make these times and you need to be videoed, please talk to me in class this week. Even if you are not competing in the Open, each Friday's WOD will be the open WOD. It will be a fun next few weeks and we all will see how we rank amongst the world. Best of luck to everyone!

By Matt Seliger on 2/23/2014 8:28 PM

 Strength-

Front Squat

6x6 Heavy Across 80-84%

 

WOD-

1 Min max Snatch

1 Min max burpees

1 Min max clean and jerk

1 Min max WB

1 min rest

3 Roudns

(95/65)

By Matt Seliger on 2/20/2014 6:27 PM

WOD-

For time: no time cap

 

75 WB (20/14)

50 T2B

25 Deficit HSPU

OTM: 1 heavy clean and jerk (225/155)

 

remaining class time-

mobilization: pick something that hurts and mobilize it!

By Matt Seliger on 2/19/2014 7:58 PM

 Strength-

Shoulder to overhead (you pick 1 movement: strict press/push press/ push jerk/ split jerk)

3x5

3x3

3x1

increasing sets

 

WOD-

buy-in 50 Kb swings (53/35)

10 strict press

10 SDHP

20 push press

20 SDHP

30 Push jerk

30 SDHP

cash-out 50 Kb swings (53/35)

 

Rx: (95/65)

By Matt Seliger on 2/18/2014 5:19 PM

Strength-

OTMx18

Squat cleans

6 mins: x5

6 mins: x3

6 mins: 1 every 30 second

 

WOD-

12 min AMRAP

70 DU

50 lateral burpees

30 hang squat cleans (135/95)

10 wall climbs

By Matt Seliger on 2/13/2014 5:26 PM

Because I will be out of town, Molly will be teaching classes all day tomomorrow.

 

We will NOT have class on saturday. Sorry for the inconvenience

 

CZ

By Matt Seliger on 2/12/2014 5:32 PM

Strength-

OTM x 18 mins

6 mins:

even: 10 OHS Rx- (95/65)

odd: 10 burpees

6 mins:

even: 12 front squat Rx- (115/75)

odd: 10 burpees

6 mins:

even: 15 back squat Rx- (135/85)

odd: 10 burpees

 

WOD-

4 RFT:

8 DL (250/175)

16 push-ups

3 rope climbs (15')

10 box jumps (30/24)

  

 

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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