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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 6/9/2019 6:26 PM

 Friday June 7th 

 

4 sets 

8 barbell reverse lunges (4 each leg)

12 band pull aparts 

12 SL lower (6 each)

 

WOD - 6 minute AmRap 

3-6-9-12.... pull-ups/c2b

8 thrusters (95/65)

Rest 3 minutes 

6 minute AmRap 

3-6-9-12..... lateral bar burpees

8 hang snatches

By Matt Seliger on 6/9/2019 6:24 PM

 Thursday June 6th 

 
4 sets 
6-8 push press 
10 ring rows 
 
WOD - 4 RFT 
500 meter row
15 HSPU 
20 sit-ups
By Matt Seliger on 6/9/2019 6:22 PM

 Wednesday June 5th 

 
2 sets 
3 snatch grip OH press 
3 snatch balances 
 
5 sets 
2 squat snatches + 1 hang squat snatch 
 
WOD - 10 minute AmRap 
12 T2B 
14 DB snatches
12 box jumps
By Matt Seliger on 6/9/2019 6:21 PM

 Tuesday June 4th

 
Clean and jerk 
5 sets building 
2 pausing squats cleans (@ low hang and hang) + 2 push jerks
 
Then 3 sets 
10 DB RDL (not single leg)
10 reverse hypers 
 
WOD - 12 minute AmRap 
15/12 cal row 
10 hang cleans (115-135/75-95)
15 push-ups
By Matt Seliger on 6/9/2019 6:20 PM

 Monday June 3rd 

 
EMOM x 10 minutes alternating 
3 tempo front squats (3 second eccentric)
6 strict pull-ups (one set, as tough as possible)
 
WOD - on the 0:00, 5:00, and 10:00
200 meter run 
25 wallballs 
50 DU
By Matt Seliger on 6/9/2019 6:12 PM

 Friday May 31st

 
Skill 5 sets 
3 hang power  + 2 hang squat cleans
 
WOD - 4RFT
200 m run
6 C&J (115-185/75-125)
12 pull-ups or C2B
By Matt Seliger on 6/9/2019 6:09 PM

 Thursday May 30th

 
Skill/strength- 4sets
7 thrusters - start with WOD weight and build
10 ring rows 
 
WOD for Time
Buy in 1000 m row
Then 4 rounds
10 deadlifts(225/155)
12 HSPU
 
Exit 
Stretch
By Matt Seliger on 6/9/2019 6:06 PM

 Wednesday May 29th

 
Warm up-3 sets
Bar then add weight
5 snatch balance
 
Skill- 5-6 sets- Build to heavy
1 power snatch + 2 hang squat snatch
 
WOD 12 minute AMRAP
3 burpee box jump overs (24/20)
15 WB (20/14)
30 D.U
*add 3 reps to BBJO each round
By Matt Seliger on 6/9/2019 6:05 PM

 Monday May 27th

 
For those Men and Women who gave everything for you and this country
 
“Murph”
1 mile run
100 pull ups
200 push ups
300 air squats 
1 mile run
* optional to wear weighted vest and scale movements and needed.
* partition 100/200/300 how you would like
* keep time for yourself 
 
Class times 6:30am, 8am, and 9:30am
- if class is full we can start groups at start and middle of class times (30-45 minutes in)
By Matt Seliger on 6/9/2019 6:05 PM

 Tuesday May 28th

 
Strength -4 sets
25ft DB single arm OH Walking Lunge(each arm
:25 max box jumps or at least 6
 
WOD 10 min AMRAP 
12 cal row 
10 hang cleans (115/75)
10 push press 
 
Exit stretch
  

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 6/9/2019 6:26 PM

 Friday June 7th 

 

4 sets 

8 barbell reverse lunges (4 each leg)

12 band pull aparts 

12 SL lower (6 each)

 

WOD - 6 minute AmRap 

3-6-9-12.... pull-ups/c2b

8 thrusters (95/65)

Rest 3 minutes 

6 minute AmRap 

3-6-9-12..... lateral bar burpees

8 hang snatches

By Matt Seliger on 6/9/2019 6:24 PM

 Thursday June 6th 

 
4 sets 
6-8 push press 
10 ring rows 
 
WOD - 4 RFT 
500 meter row
15 HSPU 
20 sit-ups
By Matt Seliger on 6/9/2019 6:22 PM

 Wednesday June 5th 

 
2 sets 
3 snatch grip OH press 
3 snatch balances 
 
5 sets 
2 squat snatches + 1 hang squat snatch 
 
WOD - 10 minute AmRap 
12 T2B 
14 DB snatches
12 box jumps
By Matt Seliger on 6/9/2019 6:21 PM

 Tuesday June 4th

 
Clean and jerk 
5 sets building 
2 pausing squats cleans (@ low hang and hang) + 2 push jerks
 
Then 3 sets 
10 DB RDL (not single leg)
10 reverse hypers 
 
WOD - 12 minute AmRap 
15/12 cal row 
10 hang cleans (115-135/75-95)
15 push-ups
By Matt Seliger on 6/9/2019 6:20 PM

 Monday June 3rd 

 
EMOM x 10 minutes alternating 
3 tempo front squats (3 second eccentric)
6 strict pull-ups (one set, as tough as possible)
 
WOD - on the 0:00, 5:00, and 10:00
200 meter run 
25 wallballs 
50 DU
By Matt Seliger on 6/9/2019 6:12 PM

 Friday May 31st

 
Skill 5 sets 
3 hang power  + 2 hang squat cleans
 
WOD - 4RFT
200 m run
6 C&J (115-185/75-125)
12 pull-ups or C2B
By Matt Seliger on 6/9/2019 6:09 PM

 Thursday May 30th

 
Skill/strength- 4sets
7 thrusters - start with WOD weight and build
10 ring rows 
 
WOD for Time
Buy in 1000 m row
Then 4 rounds
10 deadlifts(225/155)
12 HSPU
 
Exit 
Stretch
By Matt Seliger on 6/9/2019 6:06 PM

 Wednesday May 29th

 
Warm up-3 sets
Bar then add weight
5 snatch balance
 
Skill- 5-6 sets- Build to heavy
1 power snatch + 2 hang squat snatch
 
WOD 12 minute AMRAP
3 burpee box jump overs (24/20)
15 WB (20/14)
30 D.U
*add 3 reps to BBJO each round
By Matt Seliger on 6/9/2019 6:05 PM

 Monday May 27th

 
For those Men and Women who gave everything for you and this country
 
“Murph”
1 mile run
100 pull ups
200 push ups
300 air squats 
1 mile run
* optional to wear weighted vest and scale movements and needed.
* partition 100/200/300 how you would like
* keep time for yourself 
 
Class times 6:30am, 8am, and 9:30am
- if class is full we can start groups at start and middle of class times (30-45 minutes in)
By Matt Seliger on 6/9/2019 6:05 PM

 Tuesday May 28th

 
Strength -4 sets
25ft DB single arm OH Walking Lunge(each arm
:25 max box jumps or at least 6
 
WOD 10 min AMRAP 
12 cal row 
10 hang cleans (115/75)
10 push press 
 
Exit stretch
  

 

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!

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