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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 7/8/2018 8:42 PM

 Monday July 9th

 
Skill - 3 sets
Pistols 5 each leg - use Wgt if possible
: 30 Handstand hold
10 reverse hypers
8 ring row face pulls
 
WOD - 10 min AMRAP 
1-2-3-4-5-6-7-8-9-10....as far as you can make
Thrusters 
bar facing burpees
 
Exit: stretch
By Matt Seliger on 7/8/2018 8:41 PM

 Friday July 6th

 
Strength- 4 sets
8 or max chin ups 
5 gluten ham raises or 8 Stability ball ham curls
 
WOD 12 min AMRAP 
5-10-15-20-25..
WB (20/14)
Kb swings (53/35)
Cal row
By Matt Seliger on 7/8/2018 8:40 PM

 Thursday July 5th

 
Strength- 5 sets
5 OH squats 65-75%
6 snatch grip bent over rows
 
WOD- 10 minute AMRAP 
12 DB Single arm clean and jerk (50/35)
12 sit ups
24 D.U
 
Exit stretch
By Matt Seliger on 7/8/2018 8:39 PM

 Wednesday July 4th  Independence Day

 1 class - 10am 
 
WOD “The CIA Seven”
 
7RFT (scale as needed)
7 HSPU 
7 thrusters (135/95)
7 knees to elbows
7 deadlifts (245/165)
7 burpees
7 KB Swings (70/53)
7 pull-ups
By Matt Seliger on 7/8/2018 8:38 PM

 Tuesday July 3rd

 
Skill- snatch
3 sets of
- 3 position snatch - hang, low hang, floor
@50-60%
 
Then 4X2
Snatch singles @ 75,80,85, & 90%
 
Wod 1- 1 mile run or 160/130 cal air dyne for time
 
Rest 3 minutes
 
Wod 2- 5 minute AMRAP
30 air squats
15 pull ups 
By Matt Seliger on 7/8/2018 8:33 PM

 Monday July 2nd 

 
Skill / strength
 
3 sets-
100 ft 2 DB OH walk  with 4 strict press at start, 25ft, 50ft, 75ft mark
:25 max box jumps
 
Then 
 
5 sets
2 power cleans + 2 hang squats cleans 
 
WOD - “death by” +
Death by burpee 
+ max cal row
 
- at 0:00 1 burpee and row until 1:00 then 2 burpees are competed then back on the Rower.
Continue until burpee mount cannot be completed in the time
Score= total burpees completed + calories on the rower
By Matt Seliger on 7/8/2018 8:32 PM

 Thursday June 28th 

 
Skill/strength - 3 sets
8-10 DB bent over row (both arms same time)
8-10 back squats (50-70%)
 
Wod: 1 
8 minute AmRap
10 box jumps  
20 double unders 
10 sit-ups 
Rest 3 minutes 
 
Wod: 2 
800 meter run for time
By Matt Seliger on 7/8/2018 8:32 PM

 Friday June 29th 

 
Skill/strength
3 rounds
8ea single leg lower 
8 super mans
Then - 4 sets 
6-8 strict press @50-65% 
 
Wod: 3x 3 minute rounds, rest 1 minute between 
12 hang cleans 
8 bar facing burpees
 
 
By Matt Seliger on 7/8/2018 8:31 PM

 Wednesday June 27th 

 
Skill/strength - 5 sets
 
4 power cleans @65-75%
8 Single leg reverse hyper (each leg)
 
WOD: For time
 
10 cal row 
10 Wall Balls 
10 pull-ups 
 
10 cal row
9 Wall Balls 
9 pull-ups 
 
10 cal row
8, 7, 6, 5, 4, 3, 2, 1
By Matt Seliger on 7/8/2018 8:30 PM

 Tuesday June 26th 

 
Strength 
3 sets
10 hip extensions  
10 ring rows 
Then 4 sets 
6 deadlifts @ 55-65% 
 
WOD: 15 minute AmRap 
15 push-ups 
25 ft DB OH walking lunge (single arm) (50/35)
15 T2B 
25 ft DB OH walking lunges
  

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 7/8/2018 8:42 PM

 Monday July 9th

 
Skill - 3 sets
Pistols 5 each leg - use Wgt if possible
: 30 Handstand hold
10 reverse hypers
8 ring row face pulls
 
WOD - 10 min AMRAP 
1-2-3-4-5-6-7-8-9-10....as far as you can make
Thrusters 
bar facing burpees
 
Exit: stretch
By Matt Seliger on 7/8/2018 8:41 PM

 Friday July 6th

 
Strength- 4 sets
8 or max chin ups 
5 gluten ham raises or 8 Stability ball ham curls
 
WOD 12 min AMRAP 
5-10-15-20-25..
WB (20/14)
Kb swings (53/35)
Cal row
By Matt Seliger on 7/8/2018 8:40 PM

 Thursday July 5th

 
Strength- 5 sets
5 OH squats 65-75%
6 snatch grip bent over rows
 
WOD- 10 minute AMRAP 
12 DB Single arm clean and jerk (50/35)
12 sit ups
24 D.U
 
Exit stretch
By Matt Seliger on 7/8/2018 8:39 PM

 Wednesday July 4th  Independence Day

 1 class - 10am 
 
WOD “The CIA Seven”
 
7RFT (scale as needed)
7 HSPU 
7 thrusters (135/95)
7 knees to elbows
7 deadlifts (245/165)
7 burpees
7 KB Swings (70/53)
7 pull-ups
By Matt Seliger on 7/8/2018 8:38 PM

 Tuesday July 3rd

 
Skill- snatch
3 sets of
- 3 position snatch - hang, low hang, floor
@50-60%
 
Then 4X2
Snatch singles @ 75,80,85, & 90%
 
Wod 1- 1 mile run or 160/130 cal air dyne for time
 
Rest 3 minutes
 
Wod 2- 5 minute AMRAP
30 air squats
15 pull ups 
By Matt Seliger on 7/8/2018 8:33 PM

 Monday July 2nd 

 
Skill / strength
 
3 sets-
100 ft 2 DB OH walk  with 4 strict press at start, 25ft, 50ft, 75ft mark
:25 max box jumps
 
Then 
 
5 sets
2 power cleans + 2 hang squats cleans 
 
WOD - “death by” +
Death by burpee 
+ max cal row
 
- at 0:00 1 burpee and row until 1:00 then 2 burpees are competed then back on the Rower.
Continue until burpee mount cannot be completed in the time
Score= total burpees completed + calories on the rower
By Matt Seliger on 7/8/2018 8:32 PM

 Thursday June 28th 

 
Skill/strength - 3 sets
8-10 DB bent over row (both arms same time)
8-10 back squats (50-70%)
 
Wod: 1 
8 minute AmRap
10 box jumps  
20 double unders 
10 sit-ups 
Rest 3 minutes 
 
Wod: 2 
800 meter run for time
By Matt Seliger on 7/8/2018 8:32 PM

 Friday June 29th 

 
Skill/strength
3 rounds
8ea single leg lower 
8 super mans
Then - 4 sets 
6-8 strict press @50-65% 
 
Wod: 3x 3 minute rounds, rest 1 minute between 
12 hang cleans 
8 bar facing burpees
 
 
By Matt Seliger on 7/8/2018 8:31 PM

 Wednesday June 27th 

 
Skill/strength - 5 sets
 
4 power cleans @65-75%
8 Single leg reverse hyper (each leg)
 
WOD: For time
 
10 cal row 
10 Wall Balls 
10 pull-ups 
 
10 cal row
9 Wall Balls 
9 pull-ups 
 
10 cal row
8, 7, 6, 5, 4, 3, 2, 1
By Matt Seliger on 7/8/2018 8:30 PM

 Tuesday June 26th 

 
Strength 
3 sets
10 hip extensions  
10 ring rows 
Then 4 sets 
6 deadlifts @ 55-65% 
 
WOD: 15 minute AmRap 
15 push-ups 
25 ft DB OH walking lunge (single arm) (50/35)
15 T2B 
25 ft DB OH walking lunges
  

 

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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