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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 6/26/2014 5:20 PM

Skill

OTM x 12

E: ?

O: ?

* pick a skill movement you need to work on (HSPU, MU, pistols, DU, etc...) you also will choose the rep scheme based off of what part of the movement needs attention.

 

WOD-

6 Rounds

:30 max push press (75/55)

:30 rest

:30 max slam ball (50/30)

:30 rest

:30 max box jumps (24/21)

:30 rest

By Matt Seliger on 6/25/2014 6:32 PM

Strength-
OTMx8

4 Tng Snatches

 

WOD-

18 min AMRAP

5 OH squat (95/65)

10 T2B

15 WB

200m run

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

Strength-

Back Squat

7x3 increasing sets

*super-set with stability ball hamstring curls

 

WOD-

4 RFT

400m run

50 DU

By Matt Seliger on 6/24/2014 9:04 AM

Strength-

Clean Complex

1 complex = 2 power cleans + 2 hang squat

work to heaviest complex

 

WOD-

21-15-9

Clean and Jerks (115/85)

Pull-ups

then

9-15-21

burpees

Kbs swings (53/35)

By Matt Seliger on 6/23/2014 8:59 PM

 Members,

Tomorrow classes will resume on schedule starting with the noon class. We will not have 6:30am class but I will be back in town tomorro. I will have the class schedule up to date for the rest of the week by 10am tomorrow. Thank you for your patience this weekend..

 

CZ

By Matt Seliger on 6/23/2014 10:49 AM

 If you know anyone in our ONRAMP course currently will you please help me relay the message that class tonight will be canceled. We will have our regularly scheduled class on Wednesday evening. 

By Matt Seliger on 6/19/2014 6:25 PM

Strength-

OH squat

6x1 increasing sets

*super-set with Kb single leg RDL rows x8 ea leg

 

WOD-

For time

25-20-15-10-5

Kb Snatch (53/35)

200m run

By Matt Seliger on 6/18/2014 4:15 PM

Strength-

Close Grip Bench Press

5x7

*super-set with negative pull-ups

 

WOD-

For time

1,000m row

10 wall climbs

750m row

8 wall climbs

500m row

6 wall climbs

250m row

4 wall climbs

By Matt Seliger on 6/17/2014 4:24 PM

WOD-

5 cycles for max rounds + reps

1 cycle = 3 min AMRAP

3 pwr cleans (155/105)

6 Fr Squat (155/105)

9 Kbs (53/35)

* 1 min rest btw cycles

after 5 cycles, 2 min rest..

then 2 mile run for time w #20 vest

By Matt Seliger on 6/16/2014 5:23 PM

Strength-

OTMx12

e: 8 Shoulder 2 OH (115/85)

o: 8 clean grip bent over row (115/85)

 

WOD

For Time-

100 DU

then

40 WB (20/14)

40 pull-ups

30 WB

30 C2B

20 WB

20 strict pull-ups

10 WB

10 Muscle Ups

100 Double Unders

  

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 6/26/2014 5:20 PM

Skill

OTM x 12

E: ?

O: ?

* pick a skill movement you need to work on (HSPU, MU, pistols, DU, etc...) you also will choose the rep scheme based off of what part of the movement needs attention.

 

WOD-

6 Rounds

:30 max push press (75/55)

:30 rest

:30 max slam ball (50/30)

:30 rest

:30 max box jumps (24/21)

:30 rest

By Matt Seliger on 6/25/2014 6:32 PM

Strength-
OTMx8

4 Tng Snatches

 

WOD-

18 min AMRAP

5 OH squat (95/65)

10 T2B

15 WB

200m run

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

Strength-

Back Squat

7x3 increasing sets

*super-set with stability ball hamstring curls

 

WOD-

4 RFT

400m run

50 DU

By Matt Seliger on 6/24/2014 9:04 AM

Strength-

Clean Complex

1 complex = 2 power cleans + 2 hang squat

work to heaviest complex

 

WOD-

21-15-9

Clean and Jerks (115/85)

Pull-ups

then

9-15-21

burpees

Kbs swings (53/35)

By Matt Seliger on 6/23/2014 8:59 PM

 Members,

Tomorrow classes will resume on schedule starting with the noon class. We will not have 6:30am class but I will be back in town tomorro. I will have the class schedule up to date for the rest of the week by 10am tomorrow. Thank you for your patience this weekend..

 

CZ

By Matt Seliger on 6/23/2014 10:49 AM

 If you know anyone in our ONRAMP course currently will you please help me relay the message that class tonight will be canceled. We will have our regularly scheduled class on Wednesday evening. 

By Matt Seliger on 6/19/2014 6:25 PM

Strength-

OH squat

6x1 increasing sets

*super-set with Kb single leg RDL rows x8 ea leg

 

WOD-

For time

25-20-15-10-5

Kb Snatch (53/35)

200m run

By Matt Seliger on 6/18/2014 4:15 PM

Strength-

Close Grip Bench Press

5x7

*super-set with negative pull-ups

 

WOD-

For time

1,000m row

10 wall climbs

750m row

8 wall climbs

500m row

6 wall climbs

250m row

4 wall climbs

By Matt Seliger on 6/17/2014 4:24 PM

WOD-

5 cycles for max rounds + reps

1 cycle = 3 min AMRAP

3 pwr cleans (155/105)

6 Fr Squat (155/105)

9 Kbs (53/35)

* 1 min rest btw cycles

after 5 cycles, 2 min rest..

then 2 mile run for time w #20 vest

By Matt Seliger on 6/16/2014 5:23 PM

Strength-

OTMx12

e: 8 Shoulder 2 OH (115/85)

o: 8 clean grip bent over row (115/85)

 

WOD

For Time-

100 DU

then

40 WB (20/14)

40 pull-ups

30 WB

30 C2B

20 WB

20 strict pull-ups

10 WB

10 Muscle Ups

100 Double Unders

  

 

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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