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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 12/30/2018 9:43 PM

 Monday December 31st

 
News years eve WOD
 
* normal hours this week BESIDES TUESDAY on New Year’s Day . 
-Tuesday times open gym 10-12, noon class, 3:30 open gym and 4:30 class.
 
WOD - for time
10-9-8-7-6-5-4-3-2-1
Power cleans (115/75)
Burpee box jumps (24/20)
KB Swings (53/35)
Front squats
HSPU 
T2B
 
Exit: stretch
By Matt Seliger on 12/30/2018 9:03 PM

 Friday December 28th

 
Skill- 5 sets
3 hang snatch + 3 OH squats
 
WOD - for time
50/40 cal air dyne
50 WB 
50 DB alt. Snatch(50/35)
50/40 cal row
 
Exit stretch
By Matt Seliger on 12/30/2018 9:01 PM

 Thursday December 27th

 
Warm up #2 - 2 rounds
5 hang squat cleans (bar)
8 push press (bar)
10 ring rows 
5 burpees
 
Strength- 5 sets
5 push press - build 
 
WOD- 4 RFT (16min cap)
100 D.U or 200 singles
20 Pulls ups or C2B
By Matt Seliger on 12/30/2018 8:58 PM

 Wednesday December 26th 

 
Skill
4x3 squat snatch
60-80%
 
Then 4x3 
Clean and jerk singles
60-80%
 
WOD 1-7 min AMRAP 
10/8 cal row
12 Hand release push ups
15 air squats 
 
- 3 min rest
 
WOD 2- 7 Min AMRAP 
8 burpee box jump overs (24/20)
10 T2B 
12 KB swings(53/35)
By Matt Seliger on 12/30/2018 8:57 PM

 Monday December 24th

Class at 9am and 10:30am
 
WOD- 12 days of Christmas 
 
Option 1 - single or partner
1 bear complex
2 rope climbs
3 MU
4 power cleans
5 hspu
6 front squats
7 burpees
8 slamball lunge
9 GHD sit ups
10 WB 
11 CJ 
12 deadlifts
Bar (135/95)
 
Option 2
1 SDHP
2 thrusters
3 snatches
4 power cleans
5 front squats 
6 burpees
7 slamball
8 Slamball Lunges 
9 WB
10 sit-ups 
11 KB swings
12 deadlifts
Bar weight (95/65)
By Matt Seliger on 12/30/2018 8:56 PM

 Friday December 21st

 
WOD - 20 Min AMRAP 
20 thrusters (95/65)
25/20 cal row 
50 D.U
 
Exit stretch
By Matt Seliger on 12/30/2018 8:55 PM

 Thursday December 20th

 
Strength- 3 sets
DB single arm row 8 each
Plate hold step ups 8 Each
 
WOD 10 min AMRAP
15 sit ups 
15 Kb swings (53/35)
15 box jumps (24/20)
 
Exit stretch
By Matt Seliger on 12/30/2018 8:54 PM

 Wednesday December 19th

 
Strength 
3x4 low hang snatch grip deadlift 
-@ Snatch max or higher
Then
3x3 low hang clean deadlifts 
 @ clean max or higher
 
WOD 12 min AMRAP 
5 pull up or C2B 
5 burpee 
10 WB (20/14)
10 pull up or C2B
10 burpees
20 WB 
15 
15
30
20
20
40
 
Exit stretch
By Matt Seliger on 12/30/2018 8:52 PM

 Tuesday December 18th

 
Strength 4 sets
25 ft DB single arm OH Lunge each arm
8 trick T2B or knee raise
10 GHD hip ext
 
WOD- 4 RFT
500m/425m row
12 power snatch(75-115/55-75)
 
Exit stretch
By Matt Seliger on 12/30/2018 8:50 PM

 Monday December 17th

 
Skill- 6 sets
3x Hang power snatch + OH squat
 
WOD - 4x 3 minute rounds + 1 min rest
8 power cleans(95-135/65-95)
8 front squats
8 Sh2OH
In remaining time Max Burpee Box Jump Overs(24/20)
  

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 12/30/2018 9:43 PM

 Monday December 31st

 
News years eve WOD
 
* normal hours this week BESIDES TUESDAY on New Year’s Day . 
-Tuesday times open gym 10-12, noon class, 3:30 open gym and 4:30 class.
 
WOD - for time
10-9-8-7-6-5-4-3-2-1
Power cleans (115/75)
Burpee box jumps (24/20)
KB Swings (53/35)
Front squats
HSPU 
T2B
 
Exit: stretch
By Matt Seliger on 12/30/2018 9:03 PM

 Friday December 28th

 
Skill- 5 sets
3 hang snatch + 3 OH squats
 
WOD - for time
50/40 cal air dyne
50 WB 
50 DB alt. Snatch(50/35)
50/40 cal row
 
Exit stretch
By Matt Seliger on 12/30/2018 9:01 PM

 Thursday December 27th

 
Warm up #2 - 2 rounds
5 hang squat cleans (bar)
8 push press (bar)
10 ring rows 
5 burpees
 
Strength- 5 sets
5 push press - build 
 
WOD- 4 RFT (16min cap)
100 D.U or 200 singles
20 Pulls ups or C2B
By Matt Seliger on 12/30/2018 8:58 PM

 Wednesday December 26th 

 
Skill
4x3 squat snatch
60-80%
 
Then 4x3 
Clean and jerk singles
60-80%
 
WOD 1-7 min AMRAP 
10/8 cal row
12 Hand release push ups
15 air squats 
 
- 3 min rest
 
WOD 2- 7 Min AMRAP 
8 burpee box jump overs (24/20)
10 T2B 
12 KB swings(53/35)
By Matt Seliger on 12/30/2018 8:57 PM

 Monday December 24th

Class at 9am and 10:30am
 
WOD- 12 days of Christmas 
 
Option 1 - single or partner
1 bear complex
2 rope climbs
3 MU
4 power cleans
5 hspu
6 front squats
7 burpees
8 slamball lunge
9 GHD sit ups
10 WB 
11 CJ 
12 deadlifts
Bar (135/95)
 
Option 2
1 SDHP
2 thrusters
3 snatches
4 power cleans
5 front squats 
6 burpees
7 slamball
8 Slamball Lunges 
9 WB
10 sit-ups 
11 KB swings
12 deadlifts
Bar weight (95/65)
By Matt Seliger on 12/30/2018 8:56 PM

 Friday December 21st

 
WOD - 20 Min AMRAP 
20 thrusters (95/65)
25/20 cal row 
50 D.U
 
Exit stretch
By Matt Seliger on 12/30/2018 8:55 PM

 Thursday December 20th

 
Strength- 3 sets
DB single arm row 8 each
Plate hold step ups 8 Each
 
WOD 10 min AMRAP
15 sit ups 
15 Kb swings (53/35)
15 box jumps (24/20)
 
Exit stretch
By Matt Seliger on 12/30/2018 8:54 PM

 Wednesday December 19th

 
Strength 
3x4 low hang snatch grip deadlift 
-@ Snatch max or higher
Then
3x3 low hang clean deadlifts 
 @ clean max or higher
 
WOD 12 min AMRAP 
5 pull up or C2B 
5 burpee 
10 WB (20/14)
10 pull up or C2B
10 burpees
20 WB 
15 
15
30
20
20
40
 
Exit stretch
By Matt Seliger on 12/30/2018 8:52 PM

 Tuesday December 18th

 
Strength 4 sets
25 ft DB single arm OH Lunge each arm
8 trick T2B or knee raise
10 GHD hip ext
 
WOD- 4 RFT
500m/425m row
12 power snatch(75-115/55-75)
 
Exit stretch
By Matt Seliger on 12/30/2018 8:50 PM

 Monday December 17th

 
Skill- 6 sets
3x Hang power snatch + OH squat
 
WOD - 4x 3 minute rounds + 1 min rest
8 power cleans(95-135/65-95)
8 front squats
8 Sh2OH
In remaining time Max Burpee Box Jump Overs(24/20)
  

 

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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