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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 12/2/2018 9:03 PM

 Friday November 30th 

 
Strength - 4 sets 
6 thrusters (unbroken) 
10 ring rows 
10 weighted sit-ups 
 
WOD - 11 minute AmRap 
34/30 cal row 
10 snatches
 
Happy birthday Nick Lizanich
By Matt Seliger on 12/2/2018 9:02 PM

 Thursday November 29th 

 
Skill - 5 sets 
10 SL lower 5/5 
6 tempo deadlifts (reps 1-3 5 seconds up, control down, 4-6 pull normal, 5 seconds down)
 
WOD - for time 
1 round 
15 T2B 
20 push-ups 
25 air squats 
 
Rest 2 minutes
 
2 rounds 
10 T2B 
15 push-ups 
20 air squats 
 
Rest 2 minutes 
 
3 rounds
5 T2B 
10 push-ups 
15 air squats
By Matt Seliger on 12/2/2018 9:01 PM

 Wednesday November 28th

 
Strength - 6 sets 
1 low hang snatch + 1 hang snatch + 4 OH squats 
Then 3 sets
8 DB row (2) 
8 hanging leg raises or strict knee to elbows 
 
WOD - 10 minute AmRap 
12 HSPU 
9 hang cleans (135/95) 
6 bar facing burpees 
 
Exit stretch
By Matt Seliger on 12/2/2018 8:59 PM

 Tuesday November 27th

 
Skill - 4 sets 
:20 handstand hold 
8 reverse hypers 
 
WOD - 2 RFT
50 DU 
20 DB snatches 
10 box jumps
50 DU 
20 pull-ups 
10 box jumps
By Matt Seliger on 12/2/2018 8:57 PM

 Monday November 26th

 
Strength - 5 sets 
2 hang cleans + 4 front squats 
Then 3 sets 
8 ring rows + 8 DB push press 
 
WOD - 12 min AmRap 
40/35 cal row $ in
THEN
10 sit-ups  
*3 wall balls*
 
*sit-ups remain @10 while wall balls increase by 3 each round
By Matt Seliger on 12/2/2018 8:56 PM

 Friday November 23rd

 
Strength - 5 sets
5 Back squat @65-75% 
:25 max HSPU or :15 HS Hold + 5 modified HSPU 
 
WOD -4 RFT 
18/15 cal row
12 DB Snatch (50/35)
12 front squats (95-35/65-95)
 
Stretch
By Matt Seliger on 12/2/2018 8:54 PM
 Wednesday November 21st

 

WOD - 40 Min AMRAP

Score= total Points

- Can't Repeat movements "back to back"

-Bar Weights are 95/65

-5 Points

15 GHD Sit ups

12 Power Snatch

12 OH Squat

12 C&J 

15 Thrusters

20 Back Squats

30 Deadlifts

20 WB

15 T2B

30 KB Swings

15 Pull ups

10 C2B pull ups

4 Bar Muscle Ups

3 Ring Muscle Ups

3Rope Climbs

10 Burpee Box Jumps

 

-7 POINTS

200m Slamball Run

35 Push ups

60 Air Squats

40  Sit ups

50 Lunges

350/300m Row

4 Rope climbs

100 D.U 

 

-10 POINTS

650m/575m Row

6 Rope climbs

150 D.U

 

-15 POINTS

1000m/900m Row

400m SlamBall Run

200 D.U

100/85 cal air dyne

 

- 70 points 

1 mile slamball run

...
By Matt Seliger on 12/2/2018 8:52 PM

 Tuesday November 20th

 
Skill 7 sets
2 Snatch 65-85/90%
 
WOD 12 min AMRAP 
40 D.U
20 T2B
5 cleans (135-225/95-155)(heavy for you)
* Happy Birthday Jason!
 
Exit stretch
By Matt Seliger on 11/18/2018 10:06 PM

 Monday November 19th

 
Skill and strength - 6 sets
 
3 cleans + 3 push jerks @ 50-65%
6-8 strict pull ups with pause at top
 
WOD 1- 7 Min AMRAP 
15 WB (20/14)
12 burpees
 
- 3 min rest
 
WOD 2- 7 Min AMRAP 
10/8 cal row
10 box jumps(24/21)
12 lunges
By Matt Seliger on 11/18/2018 10:05 PM

 Friday November 16th

 
Strength - 4 sets 
8 DB rows
10 SL lower 
 
WOD - 4 rounds 
10 thrusters (75-95/45-65)
Cal row in remaining time
Rest 2 minutes 
 
*score is lowest calorie row*
  

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 12/2/2018 9:03 PM

 Friday November 30th 

 
Strength - 4 sets 
6 thrusters (unbroken) 
10 ring rows 
10 weighted sit-ups 
 
WOD - 11 minute AmRap 
34/30 cal row 
10 snatches
 
Happy birthday Nick Lizanich
By Matt Seliger on 12/2/2018 9:02 PM

 Thursday November 29th 

 
Skill - 5 sets 
10 SL lower 5/5 
6 tempo deadlifts (reps 1-3 5 seconds up, control down, 4-6 pull normal, 5 seconds down)
 
WOD - for time 
1 round 
15 T2B 
20 push-ups 
25 air squats 
 
Rest 2 minutes
 
2 rounds 
10 T2B 
15 push-ups 
20 air squats 
 
Rest 2 minutes 
 
3 rounds
5 T2B 
10 push-ups 
15 air squats
By Matt Seliger on 12/2/2018 9:01 PM

 Wednesday November 28th

 
Strength - 6 sets 
1 low hang snatch + 1 hang snatch + 4 OH squats 
Then 3 sets
8 DB row (2) 
8 hanging leg raises or strict knee to elbows 
 
WOD - 10 minute AmRap 
12 HSPU 
9 hang cleans (135/95) 
6 bar facing burpees 
 
Exit stretch
By Matt Seliger on 12/2/2018 8:59 PM

 Tuesday November 27th

 
Skill - 4 sets 
:20 handstand hold 
8 reverse hypers 
 
WOD - 2 RFT
50 DU 
20 DB snatches 
10 box jumps
50 DU 
20 pull-ups 
10 box jumps
By Matt Seliger on 12/2/2018 8:57 PM

 Monday November 26th

 
Strength - 5 sets 
2 hang cleans + 4 front squats 
Then 3 sets 
8 ring rows + 8 DB push press 
 
WOD - 12 min AmRap 
40/35 cal row $ in
THEN
10 sit-ups  
*3 wall balls*
 
*sit-ups remain @10 while wall balls increase by 3 each round
By Matt Seliger on 12/2/2018 8:56 PM

 Friday November 23rd

 
Strength - 5 sets
5 Back squat @65-75% 
:25 max HSPU or :15 HS Hold + 5 modified HSPU 
 
WOD -4 RFT 
18/15 cal row
12 DB Snatch (50/35)
12 front squats (95-35/65-95)
 
Stretch
By Matt Seliger on 12/2/2018 8:54 PM
 Wednesday November 21st

 

WOD - 40 Min AMRAP

Score= total Points

- Can't Repeat movements "back to back"

-Bar Weights are 95/65

-5 Points

15 GHD Sit ups

12 Power Snatch

12 OH Squat

12 C&J 

15 Thrusters

20 Back Squats

30 Deadlifts

20 WB

15 T2B

30 KB Swings

15 Pull ups

10 C2B pull ups

4 Bar Muscle Ups

3 Ring Muscle Ups

3Rope Climbs

10 Burpee Box Jumps

 

-7 POINTS

200m Slamball Run

35 Push ups

60 Air Squats

40  Sit ups

50 Lunges

350/300m Row

4 Rope climbs

100 D.U 

 

-10 POINTS

650m/575m Row

6 Rope climbs

150 D.U

 

-15 POINTS

1000m/900m Row

400m SlamBall Run

200 D.U

100/85 cal air dyne

 

- 70 points 

1 mile slamball run

...
By Matt Seliger on 12/2/2018 8:52 PM

 Tuesday November 20th

 
Skill 7 sets
2 Snatch 65-85/90%
 
WOD 12 min AMRAP 
40 D.U
20 T2B
5 cleans (135-225/95-155)(heavy for you)
* Happy Birthday Jason!
 
Exit stretch
By Matt Seliger on 11/18/2018 10:06 PM

 Monday November 19th

 
Skill and strength - 6 sets
 
3 cleans + 3 push jerks @ 50-65%
6-8 strict pull ups with pause at top
 
WOD 1- 7 Min AMRAP 
15 WB (20/14)
12 burpees
 
- 3 min rest
 
WOD 2- 7 Min AMRAP 
10/8 cal row
10 box jumps(24/21)
12 lunges
By Matt Seliger on 11/18/2018 10:05 PM

 Friday November 16th

 
Strength - 4 sets 
8 DB rows
10 SL lower 
 
WOD - 4 rounds 
10 thrusters (75-95/45-65)
Cal row in remaining time
Rest 2 minutes 
 
*score is lowest calorie row*
  

 

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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