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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 6/15/2015 8:37 PM

 Strength

C&J
3x3 @ 75-85%
2x2 @ 85-90%
2x1 @ 90-95%
 
WOD - 12 Min AMRAP
5-10-15-20-25.....
Power Snatch (95/65)
WB (20/14)
Sit ups
By Matt Seliger on 6/15/2015 8:36 PM

 Warm Up - OTM x 9

Min 1 - Row :40
Min 2 - 8 Bar Thrusters
Min 3 - 6 Burpees
 
WOD - 14.5
21-18-15-12-9-6-3
Thrusters (95/65)
Bar-Facing Burpees
By Matt Seliger on 6/15/2015 8:36 PM

 Warm Up - OTM x 9

Min 1 - Row :40
Min 2 - 8 Bar Thrusters
Min 3 - 6 Burpees
 
WOD - 14.5
21-18-15-12-9-6-3
Thrusters (95/65)
Bar-Facing Burpees
By Matt Seliger on 6/15/2015 8:35 PM

 WOD

5000m Row for time
Following
-Find 20RM Push Press
By Matt Seliger on 6/10/2015 8:20 PM

 Strength 

Pause Front Squat+ Front Squat
10 x 1+1
Snatch Push Press + Snatch Balance
10x 1+1
 
WOD - For time
21 KB Swings (53/35)
9 Box Jumps (24/21)
15 KB Swings 
15 Box Jumps
9 KB Swings
21 Box Jumps
By Matt Seliger on 6/10/2015 8:19 PM

 Strength - 5 Sets

2 Dead Lifts @85% and up
40 D.U
 
WOD 
Every 5 minutes for 20 minutes
20 Push ups
400m Run
-Score is Slowest time
 
Exit:
3x10 Hip Ext 
3x10 Barbell Shrugs
By Matt Seliger on 6/10/2015 8:16 PM
WOD - 30 RFT
"Holley Man"
5 WB (20/14)
3 HSPU
1 Clean (225/155)
By Matt Seliger on 6/7/2015 7:54 PM

 Strength - OTM x 14

1-3 3 Hang Squat Snatch @65%
4-6 2 Low Hang Squat snatch @75% 
7-14 1 Squat Snatch @80% and Increase
Pause OH Squat 
3x3
-Pause 2-3 seconds at the bottom of each rep
 
WOD- 7FT
7 Strict Pull ups
7 T2B
By Matt Seliger on 6/7/2015 7:51 PM

 Strength

5x (1 power clean, 1 Below knee squat clean,1 hang squat clean)
Hang Snatch pulls 4x3
Back Squat 3x5
 
WOD - For time
20 front rack lunges (95/65)
20 SH2OH 
20 Power Cleans 
20 back squats
800m run
By Matt Seliger on 6/7/2015 7:47 PM

 WOD - "Fran"

21-15-9
Thrusters (95/65)
Pull ups
 
Skill
3 sets
8 ea. pistols
8 ea. KB Snatch
3 sets of max D.U or Max singles or D.U for 1 Min
 
Exit.
5x250m row
1 Min Rest in 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 6/15/2015 8:37 PM

 Strength

C&J
3x3 @ 75-85%
2x2 @ 85-90%
2x1 @ 90-95%
 
WOD - 12 Min AMRAP
5-10-15-20-25.....
Power Snatch (95/65)
WB (20/14)
Sit ups
By Matt Seliger on 6/15/2015 8:36 PM

 Warm Up - OTM x 9

Min 1 - Row :40
Min 2 - 8 Bar Thrusters
Min 3 - 6 Burpees
 
WOD - 14.5
21-18-15-12-9-6-3
Thrusters (95/65)
Bar-Facing Burpees
By Matt Seliger on 6/15/2015 8:36 PM

 Warm Up - OTM x 9

Min 1 - Row :40
Min 2 - 8 Bar Thrusters
Min 3 - 6 Burpees
 
WOD - 14.5
21-18-15-12-9-6-3
Thrusters (95/65)
Bar-Facing Burpees
By Matt Seliger on 6/15/2015 8:35 PM

 WOD

5000m Row for time
Following
-Find 20RM Push Press
By Matt Seliger on 6/10/2015 8:20 PM

 Strength 

Pause Front Squat+ Front Squat
10 x 1+1
Snatch Push Press + Snatch Balance
10x 1+1
 
WOD - For time
21 KB Swings (53/35)
9 Box Jumps (24/21)
15 KB Swings 
15 Box Jumps
9 KB Swings
21 Box Jumps
By Matt Seliger on 6/10/2015 8:19 PM

 Strength - 5 Sets

2 Dead Lifts @85% and up
40 D.U
 
WOD 
Every 5 minutes for 20 minutes
20 Push ups
400m Run
-Score is Slowest time
 
Exit:
3x10 Hip Ext 
3x10 Barbell Shrugs
By Matt Seliger on 6/10/2015 8:16 PM
WOD - 30 RFT
"Holley Man"
5 WB (20/14)
3 HSPU
1 Clean (225/155)
By Matt Seliger on 6/7/2015 7:54 PM

 Strength - OTM x 14

1-3 3 Hang Squat Snatch @65%
4-6 2 Low Hang Squat snatch @75% 
7-14 1 Squat Snatch @80% and Increase
Pause OH Squat 
3x3
-Pause 2-3 seconds at the bottom of each rep
 
WOD- 7FT
7 Strict Pull ups
7 T2B
By Matt Seliger on 6/7/2015 7:51 PM

 Strength

5x (1 power clean, 1 Below knee squat clean,1 hang squat clean)
Hang Snatch pulls 4x3
Back Squat 3x5
 
WOD - For time
20 front rack lunges (95/65)
20 SH2OH 
20 Power Cleans 
20 back squats
800m run
By Matt Seliger on 6/7/2015 7:47 PM

 WOD - "Fran"

21-15-9
Thrusters (95/65)
Pull ups
 
Skill
3 sets
8 ea. pistols
8 ea. KB Snatch
3 sets of max D.U or Max singles or D.U for 1 Min
 
Exit.
5x250m row
1 Min Rest in 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!

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