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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 1/11/2018 10:13 PM

 Friday January 12th

 
Strength - 3 sets
50ft KB walking lunges
15 GHD sit ups
 
WOD - Death by X3
Burpee box jump over
HSPU 
T2B
* 1rep 1st min, 2 rep the second and so on
* once you fail immediately start the next movement
By Matt Seliger on 1/11/2018 10:12 PM

 Thursday January 11th

 
Strength - 3 sets 
8 Push jerks 50-60%
10 ring rows
 
WOD 12 minute AMRAP 
15 sit ups 
20 air squats 
25 D.U
 
Exit stretch
By Matt Seliger on 1/11/2018 10:11 PM

 Wednesday January 10th

 
Skill- 3 sets
8 High box jumps
4 way bridge :20 each side
 
WOD for time 
50/40 cal row
10 DB or Kb snatch 50/35 or 45/30
40/32 cal row
20 DB or KB snatch
30/24 cal row
30 DB or KB snatch
20/16 cal row
40 DB or Kb snatch
 
Exit stretch
By Matt Seliger on 1/11/2018 10:10 PM

 Monday January 8th

 
Strength
 OH squats 
4x8
60-70%
 
WOD 12 min AMRAP 
Buy-In 1000m row
Then AMRAP of:
30 BW lunges
30 D.U
15 SH2OH (115/75)
 
 
Rx+ 
60 BW lunges
60 D.U
20 SH2OH (155/105)
 
Finisher
40 MB sit ups
 
Exit stretch
By Matt Seliger on 1/11/2018 10:10 PM

 Tuesday January 9th

 
Skill - OTM x10
Min 0-3 -5 power cleans @ 60%
Min 4-6 -4 power cleans @70%
Min 7-9 -3 power cleans @75%
 
WOD -3 RFT
30 WB (20/14)
20 pull-ups or C2B
* every time you break do 5 burpees. Break between movements does not mean 5 burpees.
Rx+
40 WB's 
30 pull ups
 
Exit stretch.
By Matt Seliger on 1/11/2018 10:09 PM

 Friday January 5th

 
Barbell conditioning 
11 min clock
2 rounds of :30/:30off (2min)
Max at Power snatch @50%
1 min rest
2 rounds of :30/:30 off (2min)
Max squat snatch @ 50%
1 min rest 
2 rounds of :30/:30off (2min)
Max at Power snatch @60%
1 min rest
2 rounds of :30/:30 off (2min)
Max squat snatch @ 60%
 
WOD -10 min AMRAP
10 cal row 
10 HSPU 
10 pistols
By Matt Seliger on 1/11/2018 10:08 PM

 Thursday January 4th

 
 WOD: 21-15-9
Thrusters (95/65)
Pull-ups 
Burpees
* Rx+  115/75 and/or C2B 
 
Exit 1 : 2-3 sets
V-sit :20-:30
HS hold :20-:30
GHD hip ext hold :20-:30
 
Exit 2 : stretch
By Matt Seliger on 1/11/2018 10:07 PM

 Wednesday January 3rd

 
Strength- 16 minute clock
Back Squat 
X5 @ 60%
X3 @ 80%
X2 @ 90%
Build to heavy single
 
WOD -12 min AMRAP 
15 box jumps 
20 cal row 
30 D.U
 
Exit stretch
By Matt Seliger on 1/11/2018 10:06 PM

 Tuesday January 2nd

 
Skill/Strength- 5 sets
5 hang snatch 
-55-65%
8 Kb bent over row
 
WOD 12 minute AMRAP 
5 cleans 155/105
10 T2B 
15 WB 20/14
By Matt Seliger on 1/11/2018 10:04 PM

 Friday December 29th

 
News years eve WOD
 
* after Friday the box will be closed till Tuesday where will resume normal hours. 
 
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
  

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 1/11/2018 10:13 PM

 Friday January 12th

 
Strength - 3 sets
50ft KB walking lunges
15 GHD sit ups
 
WOD - Death by X3
Burpee box jump over
HSPU 
T2B
* 1rep 1st min, 2 rep the second and so on
* once you fail immediately start the next movement
By Matt Seliger on 1/11/2018 10:12 PM

 Thursday January 11th

 
Strength - 3 sets 
8 Push jerks 50-60%
10 ring rows
 
WOD 12 minute AMRAP 
15 sit ups 
20 air squats 
25 D.U
 
Exit stretch
By Matt Seliger on 1/11/2018 10:11 PM

 Wednesday January 10th

 
Skill- 3 sets
8 High box jumps
4 way bridge :20 each side
 
WOD for time 
50/40 cal row
10 DB or Kb snatch 50/35 or 45/30
40/32 cal row
20 DB or KB snatch
30/24 cal row
30 DB or KB snatch
20/16 cal row
40 DB or Kb snatch
 
Exit stretch
By Matt Seliger on 1/11/2018 10:10 PM

 Monday January 8th

 
Strength
 OH squats 
4x8
60-70%
 
WOD 12 min AMRAP 
Buy-In 1000m row
Then AMRAP of:
30 BW lunges
30 D.U
15 SH2OH (115/75)
 
 
Rx+ 
60 BW lunges
60 D.U
20 SH2OH (155/105)
 
Finisher
40 MB sit ups
 
Exit stretch
By Matt Seliger on 1/11/2018 10:10 PM

 Tuesday January 9th

 
Skill - OTM x10
Min 0-3 -5 power cleans @ 60%
Min 4-6 -4 power cleans @70%
Min 7-9 -3 power cleans @75%
 
WOD -3 RFT
30 WB (20/14)
20 pull-ups or C2B
* every time you break do 5 burpees. Break between movements does not mean 5 burpees.
Rx+
40 WB's 
30 pull ups
 
Exit stretch.
By Matt Seliger on 1/11/2018 10:09 PM

 Friday January 5th

 
Barbell conditioning 
11 min clock
2 rounds of :30/:30off (2min)
Max at Power snatch @50%
1 min rest
2 rounds of :30/:30 off (2min)
Max squat snatch @ 50%
1 min rest 
2 rounds of :30/:30off (2min)
Max at Power snatch @60%
1 min rest
2 rounds of :30/:30 off (2min)
Max squat snatch @ 60%
 
WOD -10 min AMRAP
10 cal row 
10 HSPU 
10 pistols
By Matt Seliger on 1/11/2018 10:08 PM

 Thursday January 4th

 
 WOD: 21-15-9
Thrusters (95/65)
Pull-ups 
Burpees
* Rx+  115/75 and/or C2B 
 
Exit 1 : 2-3 sets
V-sit :20-:30
HS hold :20-:30
GHD hip ext hold :20-:30
 
Exit 2 : stretch
By Matt Seliger on 1/11/2018 10:07 PM

 Wednesday January 3rd

 
Strength- 16 minute clock
Back Squat 
X5 @ 60%
X3 @ 80%
X2 @ 90%
Build to heavy single
 
WOD -12 min AMRAP 
15 box jumps 
20 cal row 
30 D.U
 
Exit stretch
By Matt Seliger on 1/11/2018 10:06 PM

 Tuesday January 2nd

 
Skill/Strength- 5 sets
5 hang snatch 
-55-65%
8 Kb bent over row
 
WOD 12 minute AMRAP 
5 cleans 155/105
10 T2B 
15 WB 20/14
By Matt Seliger on 1/11/2018 10:04 PM

 Friday December 29th

 
News years eve WOD
 
* after Friday the box will be closed till Tuesday where will resume normal hours. 
 
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
  

 

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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