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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 5/18/2017 8:02 PM

Skill- 12 min clock ( keep moving through movements)

:30 D.U. 
Wall walk to 5 shoulder taps each or 15 HS Hold
KB Turkish get-up 1 each arm
5 2-KB SDHP
 
WOD - 15 min AMRAP
1000 m row or 800m run buy in
Then AMRAP of
4 power cleans (155/105)
8 front squats
12 deadlifts 
16 pull-ups
By Matt Seliger on 5/18/2017 8:00 PM

Strength- 4 sets

5 each leg Back Rack reverse lunges
12 GHD sit ups
12 hip ext
 
WOD 10 min AMRAP 
15 T2B 
12 pistols 
9 snatch (95/65)
 
Exit stretch
By Matt Seliger on 5/18/2017 7:55 PM

Skill- 6 sets

3 hang squat cleans + 2 push jerks

 

WOD 2RFT

400m

10 burpee box jumps (24/20)

15 deadlifts (205/135)

20 sit ups

 

Exit stretch

By Matt Seliger on 5/18/2017 7:52 PM

Skill/strength - 4 sets

5 Lowhang snatch high pulls @ 75%
8-12 strict pull-ups
10-15 strict dips
 
WOD - 2000m row for time
7 WB (20/14) at the top of each minute
By Matt Seliger on 5/18/2017 7:51 PM

Skill- 5x 3 position snatch -high hip, hang, low hang

Start at 50% of snatch max
 
WOD-14 min AMRAP
21 WB 
7 power cleans (135/95
9 burpees
3 rope climbs
By Matt Seliger on 5/18/2017 7:47 PM

WOD - For time 

400m run or 500m row

15 power snatch (75/55)

20 GHD sit ups 

25 D.U

30 KB Swings (53/35)

25 D.U

20 GHD sit ups 

15 power snatch

400m run or 500m row

 

Exit : stretch

By Matt Seliger on 5/18/2017 7:44 PM

Skill- 6 sets

3 c&j - singles
- start at 60% and build 
 
WOD - 15 min AMRAP
15/12 cal row
9 thrusters 
7 pull-ups or C2B
 
Exit stretch
By Matt Seliger on 5/18/2017 7:42 PM

WOD - "Fight Gone Bad"

3 rounds for total reps 
Min 1: Max WB)20/14)
Min 2: Max SDHP (75/55)
Min 3: Max Box jumps (24/20)
Min 4: Max push press (75/55)
Min 5: Max cal row
Min 6: rest
 
Exit : GHD hip exit 2x10
Plate shoulder circuit 2x8each
- stretch
By Matt Seliger on 5/18/2017 7:40 PM

Strength- 5 Sets

6 OH Squats 55-65% 
 
WOD 
1 mile for time
 
-3 min rest
 
7 min AMRAP 
7 HSPU 
7 T2B
By Matt Seliger on 5/18/2017 7:37 PM
WOD-"Chelsea"
OTM X 30min
5 pull ups
10 push ups
15 air squats
 
* score is how many rounds + rep completed during failure set
-fail between min 5-10 and row till min 20
-fail between min 11-15 and row till min 25
-fail between min 16-20 and row till min 30
  

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Author: Matt Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Matt Seliger on 5/18/2017 8:02 PM

Skill- 12 min clock ( keep moving through movements)

:30 D.U. 
Wall walk to 5 shoulder taps each or 15 HS Hold
KB Turkish get-up 1 each arm
5 2-KB SDHP
 
WOD - 15 min AMRAP
1000 m row or 800m run buy in
Then AMRAP of
4 power cleans (155/105)
8 front squats
12 deadlifts 
16 pull-ups
By Matt Seliger on 5/18/2017 8:00 PM

Strength- 4 sets

5 each leg Back Rack reverse lunges
12 GHD sit ups
12 hip ext
 
WOD 10 min AMRAP 
15 T2B 
12 pistols 
9 snatch (95/65)
 
Exit stretch
By Matt Seliger on 5/18/2017 7:55 PM

Skill- 6 sets

3 hang squat cleans + 2 push jerks

 

WOD 2RFT

400m

10 burpee box jumps (24/20)

15 deadlifts (205/135)

20 sit ups

 

Exit stretch

By Matt Seliger on 5/18/2017 7:52 PM

Skill/strength - 4 sets

5 Lowhang snatch high pulls @ 75%
8-12 strict pull-ups
10-15 strict dips
 
WOD - 2000m row for time
7 WB (20/14) at the top of each minute
By Matt Seliger on 5/18/2017 7:51 PM

Skill- 5x 3 position snatch -high hip, hang, low hang

Start at 50% of snatch max
 
WOD-14 min AMRAP
21 WB 
7 power cleans (135/95
9 burpees
3 rope climbs
By Matt Seliger on 5/18/2017 7:47 PM

WOD - For time 

400m run or 500m row

15 power snatch (75/55)

20 GHD sit ups 

25 D.U

30 KB Swings (53/35)

25 D.U

20 GHD sit ups 

15 power snatch

400m run or 500m row

 

Exit : stretch

By Matt Seliger on 5/18/2017 7:44 PM

Skill- 6 sets

3 c&j - singles
- start at 60% and build 
 
WOD - 15 min AMRAP
15/12 cal row
9 thrusters 
7 pull-ups or C2B
 
Exit stretch
By Matt Seliger on 5/18/2017 7:42 PM

WOD - "Fight Gone Bad"

3 rounds for total reps 
Min 1: Max WB)20/14)
Min 2: Max SDHP (75/55)
Min 3: Max Box jumps (24/20)
Min 4: Max push press (75/55)
Min 5: Max cal row
Min 6: rest
 
Exit : GHD hip exit 2x10
Plate shoulder circuit 2x8each
- stretch
By Matt Seliger on 5/18/2017 7:40 PM

Strength- 5 Sets

6 OH Squats 55-65% 
 
WOD 
1 mile for time
 
-3 min rest
 
7 min AMRAP 
7 HSPU 
7 T2B
By Matt Seliger on 5/18/2017 7:37 PM
WOD-"Chelsea"
OTM X 30min
5 pull ups
10 push ups
15 air squats
 
* score is how many rounds + rep completed during failure set
-fail between min 5-10 and row till min 20
-fail between min 11-15 and row till min 25
-fail between min 16-20 and row till min 30
  

 

CrossFit Terre Haute

1839 North 4th Street 

Terre Haute, IN 47804

(812) 238-7848

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