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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 11/24/2014 8:38 AM

Strength
Split Jerk Find 1 RM
-3x3 for warm up, then gradual increases at 1 Rep

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pull-up

Skill Work
D.U

By Matt Seliger on 11/21/2014 10:45 AM

Skill
OTM x 12
Even: Hang Snatch x 4
ODD: OH Squat x 6

WOD- 4RFT
5 Hang Squat Cleans (135/95)
10 HSPU
15 Box Jumps (24/21)

By Matt Seliger on 11/21/2014 10:44 AM

Strength
Strict pull ups 4x 8-12
Plate Push ups 4x 8 -12

WOD - For Time
60 cal row

21-15-9...
SDHP
Lateral Bar Burpees

100 D.U.

 
By Matt Seliger on 11/21/2014 10:39 AM

Strength
Deadlift 6x3 85-90%
GHD Sit ups 4x15

WOD
16 minute AMRAP
15 Unbroken Front Squats (75/115)
- 5 burpees if bar is dropped before 15 reps are completed...
30 Unbroken Slamball Lunges (30/50)
- 5 burpees if ball is dropped before 30 reps are completed
EVERY 4 Minutes 3 rope climbs or 6 ascending rope climbs
-Rope Climbs start at the 4th,8th, and 12th minutes

By Matt Seliger on 11/20/2014 5:42 PM

 Thrusters 5x3

- Increasing sets

WOD - 3RFT

1st min - D.U

2nd min - WB (20/14)

3rd min - T2B

4th Min - thrusters (65/45)

5th minute rest

By Matt Seliger on 11/16/2014 9:44 PM

 Strength 

Front Squat 5x8
Ring Dips 5x10
 
WOD
3 RFT
40 KB Swings (53/35)
30 sit ups
20 Box Jump Overs (24/21)
By Matt Seliger on 11/16/2014 9:43 PM

Skill Work (0:00-20:00)

Clean 
Split jerk Footwork
HandStand
 
WOD (20:00 -40:00)
 
1000m row
3RFT
20 G2OH (45/25)
30 sit ups
 
Stretch/Smash/Mobility (40:00-60:00)
By Matt Seliger on 11/16/2014 9:32 PM

 Strength 

Oh Squat - Increasing Sets
2 x 6
2 x 4
2 x 2
 
WOD - For Time
(95/65)
12 Thrusters
9 Snatch
6 OH Squat
10 Pull ups
10 T2B
12 Thrusters
9 Snatch
6 OH Squat
10 Pull ups
10 T2B
12 Thrusters
9 Snatch
6 OH Squat
By Matt Seliger on 11/11/2014 9:40 PM

 Strength 

 
Strict Press 5x6 @ 70-75%
- 12 GHD Sit ups after each set
 
WOD
50 Cal Row
4 rds
15 Push ups
20 Kb Swings
25 D.U
By Matt Seliger on 11/11/2014 9:37 PM

 11/11/11 Veterans day WOD

 
11 Clean and Jerk (135/95)
11 Back Squat (135/95)
11 Lunges each Leg (135/95)
22 Box Jumps (24/21)
22 Pull ups
22 Burpees
33 WB (20/14)
33 Slammball (50/ 30)
33 WB (20/14)
22 Burpees
22Pull ups
22 Box Jumps (24/21)
11 Lunges each leg (135/95)
11 Back Squat (135/95)
11 Clean and Jerk (135/95)
  

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 11/24/2014 8:38 AM

Strength
Split Jerk Find 1 RM
-3x3 for warm up, then gradual increases at 1 Rep

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pull-up

Skill Work
D.U

By Matt Seliger on 11/21/2014 10:45 AM

Skill
OTM x 12
Even: Hang Snatch x 4
ODD: OH Squat x 6

WOD- 4RFT
5 Hang Squat Cleans (135/95)
10 HSPU
15 Box Jumps (24/21)

By Matt Seliger on 11/21/2014 10:44 AM

Strength
Strict pull ups 4x 8-12
Plate Push ups 4x 8 -12

WOD - For Time
60 cal row

21-15-9...
SDHP
Lateral Bar Burpees

100 D.U.

 
By Matt Seliger on 11/21/2014 10:39 AM

Strength
Deadlift 6x3 85-90%
GHD Sit ups 4x15

WOD
16 minute AMRAP
15 Unbroken Front Squats (75/115)
- 5 burpees if bar is dropped before 15 reps are completed...
30 Unbroken Slamball Lunges (30/50)
- 5 burpees if ball is dropped before 30 reps are completed
EVERY 4 Minutes 3 rope climbs or 6 ascending rope climbs
-Rope Climbs start at the 4th,8th, and 12th minutes

By Matt Seliger on 11/20/2014 5:42 PM

 Thrusters 5x3

- Increasing sets

WOD - 3RFT

1st min - D.U

2nd min - WB (20/14)

3rd min - T2B

4th Min - thrusters (65/45)

5th minute rest

By Matt Seliger on 11/16/2014 9:44 PM

 Strength 

Front Squat 5x8
Ring Dips 5x10
 
WOD
3 RFT
40 KB Swings (53/35)
30 sit ups
20 Box Jump Overs (24/21)
By Matt Seliger on 11/16/2014 9:43 PM

Skill Work (0:00-20:00)

Clean 
Split jerk Footwork
HandStand
 
WOD (20:00 -40:00)
 
1000m row
3RFT
20 G2OH (45/25)
30 sit ups
 
Stretch/Smash/Mobility (40:00-60:00)
By Matt Seliger on 11/16/2014 9:32 PM

 Strength 

Oh Squat - Increasing Sets
2 x 6
2 x 4
2 x 2
 
WOD - For Time
(95/65)
12 Thrusters
9 Snatch
6 OH Squat
10 Pull ups
10 T2B
12 Thrusters
9 Snatch
6 OH Squat
10 Pull ups
10 T2B
12 Thrusters
9 Snatch
6 OH Squat
By Matt Seliger on 11/11/2014 9:40 PM

 Strength 

 
Strict Press 5x6 @ 70-75%
- 12 GHD Sit ups after each set
 
WOD
50 Cal Row
4 rds
15 Push ups
20 Kb Swings
25 D.U
By Matt Seliger on 11/11/2014 9:37 PM

 11/11/11 Veterans day WOD

 
11 Clean and Jerk (135/95)
11 Back Squat (135/95)
11 Lunges each Leg (135/95)
22 Box Jumps (24/21)
22 Pull ups
22 Burpees
33 WB (20/14)
33 Slammball (50/ 30)
33 WB (20/14)
22 Burpees
22Pull ups
22 Box Jumps (24/21)
11 Lunges each leg (135/95)
11 Back Squat (135/95)
11 Clean and Jerk (135/95)
  

 

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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