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 12/29/2014 9:16 PM

 Strength 

OTM x 12
Even: 8 Front Rack Lunges (95-135/65-95)
ODD: 8 Strict Press (85-125/55-85)
 
WOD - 3RFT
30 WB (20/14)
40 Sit ups
50 D.U.
By Matt Seliger on 12/29/2014 9:15 PM

 Strength 

Clean Complex - 7 sets
1 Power Clean
1 Hang Clean
1 High Hip Squat Clean
- Increasing sets
- pull-up work between sets
 
WOD 12 min AMRAP
3 Thrusters (95/65)
3 Bar Facing burpees
Increase 3 reps after each completed set
By Matt Seliger on 12/29/2014 9:14 PM

 Strength 

6x3 thrusters
- Increasing Sets
 
WOD - For Time
15/12/9
Power Cleans (135/95)
Box Jumps overs (24/21)
-
100 D.U
21/18/15
Sit ups
KB Swings (53/35)
By Matt Seliger on 12/29/2014 9:12 PM

 "12 days of Christmas" 

1 Bear complex
2 rope climbs
3 bar MU's/ MU's
4 Squat clean (135/95)
5 HSPU 
6 Thrusters (135/95)
7 Burpees 
8 1-arm KB Snatch (53/35)
9 T2B
10 WB (20/14)
11 C&J (135/95)
12 deadlifts
By Matt Seliger on 12/29/2014 9:11 PM

 Strength 

Back Squat 6 sets x5,5,3,1,1,1
-Find 1RM
 
WOD - 5RFT
5 HSPU
10 Burpees
15 Kb Swings (53/35)
20 Air squats
By Matt Seliger on 12/22/2014 8:50 AM

Strength-OTM X14

Even:8 SH2OH @ 55-60%

Odd: 8-10 pull ups

WOD

1,000m row

4 rds

20 WB (20/14)

20 Sit ups

 

By Matt Seliger on 12/22/2014 8:24 AM

Strength

6x3 TnG Squat Cleans

-After Each set  5-10 HSPU or HS Hold for :15-20

WOD - 15 min AMRAP

5 Squat Cleans (155/105)

10 Burpees

15 KB Swings (53/35)

20 OH Lunges (45/25)

50 D.U

By Matt Seliger on 12/17/2014 9:18 PM

 Strength 

5x3 Split Jerk
-Increasing sets
 
WOD
15-12-9
Thrusters (95/65)
T2B
15-12-9
Slamball (50/30)
Box jumps(24/21)
By Matt Seliger on 12/17/2014 9:17 PM

 Strength 

5x8 OH Squat
 
WOD - 4RFT
8 Power Cleans (155/105)
12 Pull-ups
16 WB (20/14)
By Matt Seliger on 12/17/2014 9:16 PM

 Strength/Skill 

5x3 Hang Clean 
- Between sets you will work on Hand-Stand Holds or walk. Use a partner.
 
WOD-15min AMRAP
5 Sit-ups
5 KB Swings (53/35)
5 Burpees
*5 Reps added to each movement after round is completed
5-10-15-20-25.......
  

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 12/29/2014 9:16 PM

 Strength 

OTM x 12
Even: 8 Front Rack Lunges (95-135/65-95)
ODD: 8 Strict Press (85-125/55-85)
 
WOD - 3RFT
30 WB (20/14)
40 Sit ups
50 D.U.
By Matt Seliger on 12/29/2014 9:15 PM

 Strength 

Clean Complex - 7 sets
1 Power Clean
1 Hang Clean
1 High Hip Squat Clean
- Increasing sets
- pull-up work between sets
 
WOD 12 min AMRAP
3 Thrusters (95/65)
3 Bar Facing burpees
Increase 3 reps after each completed set
By Matt Seliger on 12/29/2014 9:14 PM

 Strength 

6x3 thrusters
- Increasing Sets
 
WOD - For Time
15/12/9
Power Cleans (135/95)
Box Jumps overs (24/21)
-
100 D.U
21/18/15
Sit ups
KB Swings (53/35)
By Matt Seliger on 12/29/2014 9:12 PM

 "12 days of Christmas" 

1 Bear complex
2 rope climbs
3 bar MU's/ MU's
4 Squat clean (135/95)
5 HSPU 
6 Thrusters (135/95)
7 Burpees 
8 1-arm KB Snatch (53/35)
9 T2B
10 WB (20/14)
11 C&J (135/95)
12 deadlifts
By Matt Seliger on 12/29/2014 9:11 PM

 Strength 

Back Squat 6 sets x5,5,3,1,1,1
-Find 1RM
 
WOD - 5RFT
5 HSPU
10 Burpees
15 Kb Swings (53/35)
20 Air squats
By Matt Seliger on 12/22/2014 8:50 AM

Strength-OTM X14

Even:8 SH2OH @ 55-60%

Odd: 8-10 pull ups

WOD

1,000m row

4 rds

20 WB (20/14)

20 Sit ups

 

By Matt Seliger on 12/22/2014 8:24 AM

Strength

6x3 TnG Squat Cleans

-After Each set  5-10 HSPU or HS Hold for :15-20

WOD - 15 min AMRAP

5 Squat Cleans (155/105)

10 Burpees

15 KB Swings (53/35)

20 OH Lunges (45/25)

50 D.U

By Matt Seliger on 12/17/2014 9:18 PM

 Strength 

5x3 Split Jerk
-Increasing sets
 
WOD
15-12-9
Thrusters (95/65)
T2B
15-12-9
Slamball (50/30)
Box jumps(24/21)
By Matt Seliger on 12/17/2014 9:17 PM

 Strength 

5x8 OH Squat
 
WOD - 4RFT
8 Power Cleans (155/105)
12 Pull-ups
16 WB (20/14)
By Matt Seliger on 12/17/2014 9:16 PM

 Strength/Skill 

5x3 Hang Clean 
- Between sets you will work on Hand-Stand Holds or walk. Use a partner.
 
WOD-15min AMRAP
5 Sit-ups
5 KB Swings (53/35)
5 Burpees
*5 Reps added to each movement after round is completed
5-10-15-20-25.......
  

 

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
<December 2014>
SunMonTueWedThuFriSat
30123456
78910111213
14151617181920
21222324252627
28293031123
45678910
Monthly
November, 2018 (20)
October, 2018 (29)
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.