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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 6/30/2019 7:25 PM

 Friday June 28th

 
Strength- 6 sets 
3 back squats - 70-90%
 
WOD 2 RFT 
Rx 
400 m run
10 burpees
15 squat cleans (135/95)
10 burpees 
20pull ups
 
Scaled 
200 m run
12 burpees
12 squat cleans (95/65)
15 pull-ups
By Matt Seliger on 6/30/2019 7:23 PM

 Wednesday

 
WOD- 19.1
19 WB(20/14)
19 cal row
 
Exit : 2 sets of weighted bridge 
:20-30 each side
 
Then stretch
By Matt Seliger on 6/30/2019 7:23 PM

 Thursday June 27th

 
Strength- 5 sets
6 tap n go deadlifts
2-3 wall walks
 
WOD 1- 6 min AMRAP 
10 DB snatch to lunge (50/35) 
10 cal ski erg
 
-3 min rest
 
WOD 2 - 6 min AMRAP 
15 /12 cal air dyne
12 slamball(50/35)
 9 box jump(24/20)
By Matt Seliger on 6/30/2019 7:22 PM

 Tuesday June 25th

 
Skill- 5 sets 
3 hang snatch
8-10 strict pull up
 
WOD - 3 rounds 
1 round Every 5 minutes (slow round is score)
Rx 
-200 m run
15 thrusters (95/65)
15 bar facing burpees 
 
Sc 
-200m run
10 thrusters (Rx or scaled weight)
10 bar facing burpees
By Matt Seliger on 6/30/2019 7:17 PM

 Monday June 24th

 
Strength- 6 sets - 15 minutes max
2 C&J 60-85%
 
WOD 1- “Grace”
30 C&J’s (135/95)-10 min cap
- scale weight accordingly and if you would like to do heavier weight you can
 
WOD 2- “Annie”
50-40-30-20-10
D.U
Sit-ups
By Matt Seliger on 6/30/2019 6:58 PM

 Friday June 21st 

 
4 sets - 15 minute clock
8 DB OH press 
10 ring rows 
10 hip extensions 
 
WOD - 8 minute AmRap 
25 ft walking lunge
15 KB swings  
25 ft walking lunge 
15 T2B 
 
Exit-STRETCH
By Matt Seliger on 6/30/2019 6:57 PM

 Thursday June 20th 

 
3 x 8 OH squat (moderate weight, slow eccentric, strong drive up. This is to get ready for snatches) 
 
Then 
5 sets 
1 power snatch + 1 OH squat + 2 hang snatches + 2 OH squats  
 
WOD - for time 
100/85 cal air dyne 
 
Then 4 rounds 
10 power cleans (95-135/65-95)
20 wallballs 
30 DU
By Matt Seliger on 6/30/2019 6:56 PM

WOD- 11.2

15 Min AMRAP

9 Deadlifts (155/105)

12 push ups

15 box jumps (24/20) 

By Matt Seliger on 6/30/2019 6:54 PM

 Tuesday June 18th

 
4 sets
8-10 Bent over DB Rows 
directly into 50 ft farmers carry
8-10 dips
8-10 strict leg lifts
 
WOD - 15 minute AmRap
800 Meter Run Buy in (if it’s raining substitute 1200/1000 meter row)
 
In Remaining Time
20 DB Snatches
10 Lateral burpees (over DB)
10 cal Row
 
And don't forget to vote for Wednesdays WOD! Choices are 11.2, 13.2, and 17.2.
By Matt Seliger on 6/23/2019 8:32 PM

 Monday June 17th

 
Clean Complex - 5 sets
1 low hang + 2 hang squat cleans
 
4x5 Front Squats (keep weight moderate, work on front rack and trunk positioning)
 
WOD - "Fran"
21 - 15 - 9
Thrusters 95/65
Pullups
  

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 6/30/2019 7:25 PM

 Friday June 28th

 
Strength- 6 sets 
3 back squats - 70-90%
 
WOD 2 RFT 
Rx 
400 m run
10 burpees
15 squat cleans (135/95)
10 burpees 
20pull ups
 
Scaled 
200 m run
12 burpees
12 squat cleans (95/65)
15 pull-ups
By Matt Seliger on 6/30/2019 7:23 PM

 Wednesday

 
WOD- 19.1
19 WB(20/14)
19 cal row
 
Exit : 2 sets of weighted bridge 
:20-30 each side
 
Then stretch
By Matt Seliger on 6/30/2019 7:23 PM

 Thursday June 27th

 
Strength- 5 sets
6 tap n go deadlifts
2-3 wall walks
 
WOD 1- 6 min AMRAP 
10 DB snatch to lunge (50/35) 
10 cal ski erg
 
-3 min rest
 
WOD 2 - 6 min AMRAP 
15 /12 cal air dyne
12 slamball(50/35)
 9 box jump(24/20)
By Matt Seliger on 6/30/2019 7:22 PM

 Tuesday June 25th

 
Skill- 5 sets 
3 hang snatch
8-10 strict pull up
 
WOD - 3 rounds 
1 round Every 5 minutes (slow round is score)
Rx 
-200 m run
15 thrusters (95/65)
15 bar facing burpees 
 
Sc 
-200m run
10 thrusters (Rx or scaled weight)
10 bar facing burpees
By Matt Seliger on 6/30/2019 7:17 PM

 Monday June 24th

 
Strength- 6 sets - 15 minutes max
2 C&J 60-85%
 
WOD 1- “Grace”
30 C&J’s (135/95)-10 min cap
- scale weight accordingly and if you would like to do heavier weight you can
 
WOD 2- “Annie”
50-40-30-20-10
D.U
Sit-ups
By Matt Seliger on 6/30/2019 6:58 PM

 Friday June 21st 

 
4 sets - 15 minute clock
8 DB OH press 
10 ring rows 
10 hip extensions 
 
WOD - 8 minute AmRap 
25 ft walking lunge
15 KB swings  
25 ft walking lunge 
15 T2B 
 
Exit-STRETCH
By Matt Seliger on 6/30/2019 6:57 PM

 Thursday June 20th 

 
3 x 8 OH squat (moderate weight, slow eccentric, strong drive up. This is to get ready for snatches) 
 
Then 
5 sets 
1 power snatch + 1 OH squat + 2 hang snatches + 2 OH squats  
 
WOD - for time 
100/85 cal air dyne 
 
Then 4 rounds 
10 power cleans (95-135/65-95)
20 wallballs 
30 DU
By Matt Seliger on 6/30/2019 6:56 PM

WOD- 11.2

15 Min AMRAP

9 Deadlifts (155/105)

12 push ups

15 box jumps (24/20) 

By Matt Seliger on 6/30/2019 6:54 PM

 Tuesday June 18th

 
4 sets
8-10 Bent over DB Rows 
directly into 50 ft farmers carry
8-10 dips
8-10 strict leg lifts
 
WOD - 15 minute AmRap
800 Meter Run Buy in (if it’s raining substitute 1200/1000 meter row)
 
In Remaining Time
20 DB Snatches
10 Lateral burpees (over DB)
10 cal Row
 
And don't forget to vote for Wednesdays WOD! Choices are 11.2, 13.2, and 17.2.
By Matt Seliger on 6/23/2019 8:32 PM

 Monday June 17th

 
Clean Complex - 5 sets
1 low hang + 2 hang squat cleans
 
4x5 Front Squats (keep weight moderate, work on front rack and trunk positioning)
 
WOD - "Fran"
21 - 15 - 9
Thrusters 95/65
Pullups
  

 

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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