Like us on Facebook!

Crossfit Terre Haute on Facebook

 

  

 

  
You are here: W.O.D.

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 9/30/2018 8:21 PM

 Friday September 28th

 

Skill- 

5 T-N-G Power snatch

@50-60% 

 

WOD- 9 minute AMRAP

9 thrusters

35 D.U

 

Exit stretch

By Matt Seliger on 9/30/2018 8:19 PM

 Thursday September 27th

 
WOD - Napalm
2RFT
RX+
10 Bar MU
20 bar facing burpees
30 deadlifts (225/155)
40 WB (30/20)
 
Rx 
15 pull ups
20 bar facing burpees
30 deadlifts (185/125)
40 WB (20/14)
 
Exit 5 rounds 
Cal row 1min on / 1 min off 
 
Then stretch
By Matt Seliger on 9/30/2018 8:18 PM

 Tuesday September 25th

 
 Strength /skill 4 sets
Wall walk +:10 HS hold & kick up + :10 HS
1 minute of D.U 
8 ring rows with pause at pull 
 
WOD- 12 Min AMRAP
15 OH squats(96/65)
15 cal row
15 SDHP
15 Cal row
By Matt Seliger on 9/30/2018 8:18 PM

 Wednesday September 26th

 
Skill/strength- 15 minutes
Find 1RM power clean 
Sets of 3,2,2,1 and build to heavy
 
WOD - 15 min clock
1 mile for time 
Then AMRAP of 
10 HSPU 
20 sit-ups 
 
Exit stretch
By Matt Seliger on 9/30/2018 8:16 PM

 Monday September 24th

 
Strength- every 2 minutes X 6
5 back squats at 75%
 
Wod - Robin’s Birthday WOD For time
42 T2b
42 Box jumps(24/20)
42 KB swings (53/35)
42 burpees 
 
Exit stretch
By Matt Seliger on 9/30/2018 8:15 PM

 Strength - 6 sets 

1 clean + 1 hang clean + 3 front squats 
:20 L sit hold or bent knee raise 
 
Wod - 3 RFT 
200 meter run
20 wall balls 
10 GHD sit-ups 
 
Exit - stretch
By Matt Seliger on 9/30/2018 8:15 PM

 Friday September 21st

 
Skill 5 sets 
2 snatches + 2 OH squat 
8 glute bridges 
 
Wod - 12 minute AmRap 
14 cal air dyne
12 pull-ups 
10 DB clean and jerks 
 
Exit - stretch
By Matt Seliger on 9/30/2018 8:14 PM

 Wednesday September 19th 

 
Skill/strength - 3 sets 
8-10 pull-ups (band if needed)
:20 second handstand hold
 
Wod - 10 minute AmRap
15 Box jumps 
25 ft front rack carry (50/35lb dumbbells)
15 DB deadlifts
25 ft front rack carry 
 
Exit - stretch
By Matt Seliger on 9/30/2018 8:12 PM

 Monday September 17th

 
Strength/skill - 5 sets 
5 back squats
8 SL RDL (each leg, KB)
 
Wod - for time 
10-8-6-4-2-4-6-8-10
Snatches (95/65)
T2B
Lateral bar burpees
 
Exit - stretch
By Matt Seliger on 9/30/2018 8:12 PM

 Tuesday September 18th 

 
Strength - 3 sets 
4 DB strict press + 4 DB push press 
8 single leg lower (use plate) 
8 reverse hypers 
 
Wod - 8 minute AmRap 
12 HRPU
15 kB swings
18 cal row 
 
Exit: 4 x 200 meter run
Rest 60 seconds between
  

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 9/30/2018 8:21 PM

 Friday September 28th

 

Skill- 

5 T-N-G Power snatch

@50-60% 

 

WOD- 9 minute AMRAP

9 thrusters

35 D.U

 

Exit stretch

By Matt Seliger on 9/30/2018 8:19 PM

 Thursday September 27th

 
WOD - Napalm
2RFT
RX+
10 Bar MU
20 bar facing burpees
30 deadlifts (225/155)
40 WB (30/20)
 
Rx 
15 pull ups
20 bar facing burpees
30 deadlifts (185/125)
40 WB (20/14)
 
Exit 5 rounds 
Cal row 1min on / 1 min off 
 
Then stretch
By Matt Seliger on 9/30/2018 8:18 PM

 Tuesday September 25th

 
 Strength /skill 4 sets
Wall walk +:10 HS hold & kick up + :10 HS
1 minute of D.U 
8 ring rows with pause at pull 
 
WOD- 12 Min AMRAP
15 OH squats(96/65)
15 cal row
15 SDHP
15 Cal row
By Matt Seliger on 9/30/2018 8:18 PM

 Wednesday September 26th

 
Skill/strength- 15 minutes
Find 1RM power clean 
Sets of 3,2,2,1 and build to heavy
 
WOD - 15 min clock
1 mile for time 
Then AMRAP of 
10 HSPU 
20 sit-ups 
 
Exit stretch
By Matt Seliger on 9/30/2018 8:16 PM

 Monday September 24th

 
Strength- every 2 minutes X 6
5 back squats at 75%
 
Wod - Robin’s Birthday WOD For time
42 T2b
42 Box jumps(24/20)
42 KB swings (53/35)
42 burpees 
 
Exit stretch
By Matt Seliger on 9/30/2018 8:15 PM

 Strength - 6 sets 

1 clean + 1 hang clean + 3 front squats 
:20 L sit hold or bent knee raise 
 
Wod - 3 RFT 
200 meter run
20 wall balls 
10 GHD sit-ups 
 
Exit - stretch
By Matt Seliger on 9/30/2018 8:15 PM

 Friday September 21st

 
Skill 5 sets 
2 snatches + 2 OH squat 
8 glute bridges 
 
Wod - 12 minute AmRap 
14 cal air dyne
12 pull-ups 
10 DB clean and jerks 
 
Exit - stretch
By Matt Seliger on 9/30/2018 8:14 PM

 Wednesday September 19th 

 
Skill/strength - 3 sets 
8-10 pull-ups (band if needed)
:20 second handstand hold
 
Wod - 10 minute AmRap
15 Box jumps 
25 ft front rack carry (50/35lb dumbbells)
15 DB deadlifts
25 ft front rack carry 
 
Exit - stretch
By Matt Seliger on 9/30/2018 8:12 PM

 Monday September 17th

 
Strength/skill - 5 sets 
5 back squats
8 SL RDL (each leg, KB)
 
Wod - for time 
10-8-6-4-2-4-6-8-10
Snatches (95/65)
T2B
Lateral bar burpees
 
Exit - stretch
By Matt Seliger on 9/30/2018 8:12 PM

 Tuesday September 18th 

 
Strength - 3 sets 
4 DB strict press + 4 DB push press 
8 single leg lower (use plate) 
8 reverse hypers 
 
Wod - 8 minute AmRap 
12 HRPU
15 kB swings
18 cal row 
 
Exit: 4 x 200 meter run
Rest 60 seconds between
  

 

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

  

Workout Of The Day

Archive
<October 2018>
SunMonTueWedThuFriSat
30123456
78910111213
14151617181920
21222324252627
28293031123
45678910
Monthly
October, 2018 (13)
September, 2018 (20)
August, 2018 (10)
July, 2018 (28)
June, 2018 (17)
May, 2018 (20)
April, 2018 (22)
March, 2018 (24)
February, 2018 (19)
January, 2018 (21)
December, 2017 (29)
November, 2017 (15)
October, 2017 (31)
September, 2017 (13)
August, 2017 (23)
July, 2017 (27)
June, 2017 (22)
May, 2017 (21)
April, 2017 (20)
March, 2017 (18)
February, 2017 (20)
January, 2017 (29)
December, 2016 (23)
November, 2016 (15)
October, 2016 (30)
September, 2016 (11)
August, 2016 (29)
July, 2016 (15)
June, 2016 (20)
May, 2016 (28)
April, 2016 (18)
March, 2016 (32)
February, 2016 (12)
January, 2016 (27)
December, 2015 (14)
November, 2015 (24)
October, 2015 (22)
September, 2015 (23)
August, 2015 (19)
July, 2015 (20)
June, 2015 (25)
May, 2015 (21)
April, 2015 (22)
March, 2015 (25)
February, 2015 (19)
January, 2015 (22)
December, 2014 (22)
November, 2014 (17)
October, 2014 (23)
September, 2014 (21)
August, 2014 (14)
July, 2014 (26)
June, 2014 (21)
May, 2014 (19)
April, 2014 (21)
March, 2014 (21)
February, 2014 (18)
January, 2014 (20)
December, 2013 (22)
November, 2013 (19)
October, 2013 (27)
September, 2013 (16)
August, 2013 (21)
July, 2013 (21)
June, 2013 (21)
May, 2013 (22)
April, 2013 (22)
March, 2013 (19)
February, 2013 (22)
January, 2013 (25)
December, 2012 (18)
November, 2012 (21)
October, 2012 (23)
September, 2012 (19)
August, 2012 (22)
July, 2012 (22)
June, 2012 (22)
May, 2012 (21)
April, 2012 (24)
March, 2012 (21)
February, 2012 (24)
January, 2012 (23)
December, 2011 (27)
November, 2011 (20)
October, 2011 (27)
September, 2011 (26)
August, 2011 (14)
  

Search W.O.D.