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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 5/29/2014 5:15 PM

Strength-

3-3-3-2-2-1

snatch + OH squat combo

 

WOD-

For time

25 thrusters (115/85)

50 slam ball box step overs (50/30) (21")

75 Kbs (53/35)

100 WB (20/14)

By Matt Seliger on 5/28/2014 4:16 PM

Strength-

OTM x 14

e: 5 TnG DL

o: 45 DU

 

WOD- 15 min running clock

10 min AMRAP

10 pistols

1 rope climb (15')

2 min rest

 

3 min max T2B

By Matt Seliger on 5/27/2014 5:10 PM

Strength-

3RM

 

WOD-

4 RFT

7 power cleans (135/95)

7 bar facing burpees

200m run

By Matt Seliger on 5/22/2014 6:15 PM

40:00 running clock

 

Part 1 (0-20 mins)

e: 6 C2B

o: 6 SDHP (95/65)

 

Part 2 (min 25:00)

100 Plyo Push-ups

 

Part 3 (min 35:00)

75 lunges

75 sit-ups

By Matt Seliger on 5/21/2014 9:03 PM

 Strength-

Find 1 RM Split Jerk from the rack

(20:00) 

 

WOD-

For time (115/75)

10 strict press

10 OH squat

10 box jump (24/21)

20 Push press

20 Front Squat

20 Box jump 

30 Push Jerk

30 Back Squat

30 Box Jump

 

By Matt Seliger on 5/20/2014 4:29 PM

Strength-

5x8 Back Squat

heavy across @ 72-75% 1RM

 

WOD-

"Jerry"

 

*the class cap size moves down to a 10 person limit for today's WOD because we only have 5 rowers. If the class is capped out and you show up you will not be able to do the rowing part of the WOD. First come first serve as always so sign up fast!

By Matt Seliger on 5/19/2014 5:15 PM

Strength-

OTMx 14 min

e: 6 Sh 2 OH (135)

o: 10 lateral burpees

 

WOD-

4 RFT

10 DL (185/135)

20 T2B

30 DU

By Matt Seliger on 5/18/2014 9:03 PM

 Members!

Starting this week, our daily open gym time is going to change for the summer. Our new open gym time will be from 10am-Noon daily. Also, we will not be having class this Saturday (5/24).

 

Strength-

5-5-4-4-3

power clean

*increasing sets

 

WOD-

3 Mins max WB (20/14)

3 Mins max Kb Swing (53/35)

2 Mins max WB

2 Mins max Kb Swing

1 Min max WB

1 Min max Kb swing

 

Exit-

Accumulate 5 min plank hold (3 min front &1 min on each side)

By Matt Seliger on 5/15/2014 5:59 PM

Strength-

Bench Press

5-5-4-4-3

increasing sets

 

WOD-

10-9-8....3-2-1

Thrusters (95/65)

Ring Dips

By Matt Seliger on 5/14/2014 6:33 PM

Strength-

Back Squat

5x5

@ 80% 1RM

 

WOD-

For time

4 RFT

500m row

20 slam ball

10 Sh 2 OH (115/75)

  

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 5/29/2014 5:15 PM

Strength-

3-3-3-2-2-1

snatch + OH squat combo

 

WOD-

For time

25 thrusters (115/85)

50 slam ball box step overs (50/30) (21")

75 Kbs (53/35)

100 WB (20/14)

By Matt Seliger on 5/28/2014 4:16 PM

Strength-

OTM x 14

e: 5 TnG DL

o: 45 DU

 

WOD- 15 min running clock

10 min AMRAP

10 pistols

1 rope climb (15')

2 min rest

 

3 min max T2B

By Matt Seliger on 5/27/2014 5:10 PM

Strength-

3RM

 

WOD-

4 RFT

7 power cleans (135/95)

7 bar facing burpees

200m run

By Matt Seliger on 5/22/2014 6:15 PM

40:00 running clock

 

Part 1 (0-20 mins)

e: 6 C2B

o: 6 SDHP (95/65)

 

Part 2 (min 25:00)

100 Plyo Push-ups

 

Part 3 (min 35:00)

75 lunges

75 sit-ups

By Matt Seliger on 5/21/2014 9:03 PM

 Strength-

Find 1 RM Split Jerk from the rack

(20:00) 

 

WOD-

For time (115/75)

10 strict press

10 OH squat

10 box jump (24/21)

20 Push press

20 Front Squat

20 Box jump 

30 Push Jerk

30 Back Squat

30 Box Jump

 

By Matt Seliger on 5/20/2014 4:29 PM

Strength-

5x8 Back Squat

heavy across @ 72-75% 1RM

 

WOD-

"Jerry"

 

*the class cap size moves down to a 10 person limit for today's WOD because we only have 5 rowers. If the class is capped out and you show up you will not be able to do the rowing part of the WOD. First come first serve as always so sign up fast!

By Matt Seliger on 5/19/2014 5:15 PM

Strength-

OTMx 14 min

e: 6 Sh 2 OH (135)

o: 10 lateral burpees

 

WOD-

4 RFT

10 DL (185/135)

20 T2B

30 DU

By Matt Seliger on 5/18/2014 9:03 PM

 Members!

Starting this week, our daily open gym time is going to change for the summer. Our new open gym time will be from 10am-Noon daily. Also, we will not be having class this Saturday (5/24).

 

Strength-

5-5-4-4-3

power clean

*increasing sets

 

WOD-

3 Mins max WB (20/14)

3 Mins max Kb Swing (53/35)

2 Mins max WB

2 Mins max Kb Swing

1 Min max WB

1 Min max Kb swing

 

Exit-

Accumulate 5 min plank hold (3 min front &1 min on each side)

By Matt Seliger on 5/15/2014 5:59 PM

Strength-

Bench Press

5-5-4-4-3

increasing sets

 

WOD-

10-9-8....3-2-1

Thrusters (95/65)

Ring Dips

By Matt Seliger on 5/14/2014 6:33 PM

Strength-

Back Squat

5x5

@ 80% 1RM

 

WOD-

For time

4 RFT

500m row

20 slam ball

10 Sh 2 OH (115/75)

  

 

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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