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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 11/10/2015 9:29 PM

 Veterans Day WOD: for time 

11 Clean and Jerk (135/95)
11 Back Squat (135/95)
11 Lunges each Leg (135/95)
22 Box Jumps (24/21)
22 Pull ups
22 Burpees
33 WB (20/14)
33 Slammball (50/ 30)
33 WB (20/14)
22 Burpees
22Pull ups
22 Box Jumps (24/21)
11 Lunges each leg (135/95)
11 Back Squat (135/95)
11 Clean and Jerk (135/95)
By Matt Seliger on 11/10/2015 9:27 PM

 Strength - 6 sets

Unbroken 
3 Power Cleans
+
3 Front Squats
3 SH2OH
- Build to find heaviest weight
 
WOD - 5RFT
15 WB (20/14)
30 D.U
 
Exit: 3 sets
8 Pause Hip Ext (2 Sec)
12 SH ext. Rotation and press
:30 Hollow holds
By Matt Seliger on 11/10/2015 9:23 PM

 Skill - OTM x 14

E: 3 Hang Squat Snatch
O: 3 Bar Muscle ups or 5 C2B or 7 Pull ups
-3 min
 
Skill 2 - OTM x 10
E: 5 Strict Hand Stand Push ups or 8 HSPU
O: 12 Pistols (6each)
 
WOD: 8 MIN AMRAP
10/8 cal row
10 Box Jumps (24/21)
10 SH Push ups
By Matt Seliger on 11/10/2015 9:22 PM

 Farewell Dillon WOD - for time

400m run 
15- Thruster, C2B, HSPU, T2B
400m run
12 - Thruster, C2B, HSPU, T2B
400m run
9- Thruster, C2B, HSPU, T2B
400m run
* Thruster WGT (95/65)
By Matt Seliger on 11/10/2015 9:21 PM

 Strength - 15 min

OH Squat 
x5, x3, x3, x1 till you find 1 RM
 
WOD 1 - 6RFT
6 squat cleans (135/95)
6 burpee box jumps (24/21)
 
WOD 2 - 3RFT
15/12 Cal Row 
15 slamball (50/30)
By Matt Seliger on 11/10/2015 9:20 PM

 Time trials

 
2Min Max C&J (155/105)
-Rest 2 Min 
 
1 Min Max Pull ups
-Rest 2 min
 
2 Min Max SH2OH (135/95)
-Rest 2 Min
 
2 min Max GHD Sit-ups
-Rest 2 Min
 
3 Min Max WB(20/14)
- Rest 3 Minutes
 
1 Mile Run for Time
 
Exit: Mobility
By Matt Seliger on 11/10/2015 9:18 PM

 Strength

6 Sets 
3 Pause Front Squats(3 sec) + 1ea Front Rack Lunges
-:15-:30 HS Hold between sets
 
12 Min AMRAP
15 Show Hand Push ups
30 KB Swings (53/35)
45 D.U.
 
Exit: Mobility
By Matt Seliger on 11/10/2015 9:17 PM

 Skill 

5 sets of Complex
1 Snatch Pull + 1 Power snatch + 1 Hang Squat snatch + 1 Pause OH Squat (5 Sec)
5 Sets of Complex
1 Squat Clean to Thruster + 1 Split Jerk
 
WOD : For Time
50/40 Cal Row
25 Burpees
50 WB (20/14)
25 Burpees
50 OH Squats (45/35)
By Matt Seliger on 11/10/2015 9:16 PM

 4 RNFT

Hip Thrusters x3, heavy
Ring Row, max effort
 
WOD 1
5 AMRAP
10 Pull-ups 
5 OHS (125/85)
 
Rest 1 minute
 
WOD 2
6 AMRAP
4 Deadlifts (225/185)
20 Double Unders
 
Exit: 8 sets
Bench Press x2, build
By Matt Seliger on 11/10/2015 9:15 PM

 12 min cap:

3-rep heavy front squat
*from the floor
 
Rest 3 minutes
 
10 min cap:
2-rep heavy power snatch
 
Rest 3 minutes
 
8 min cap:
1-rep heavy S2OH
 
WOD
7 min AMRAP
Burpees
*Open workout 12.1
  

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 11/10/2015 9:29 PM

 Veterans Day WOD: for time 

11 Clean and Jerk (135/95)
11 Back Squat (135/95)
11 Lunges each Leg (135/95)
22 Box Jumps (24/21)
22 Pull ups
22 Burpees
33 WB (20/14)
33 Slammball (50/ 30)
33 WB (20/14)
22 Burpees
22Pull ups
22 Box Jumps (24/21)
11 Lunges each leg (135/95)
11 Back Squat (135/95)
11 Clean and Jerk (135/95)
By Matt Seliger on 11/10/2015 9:27 PM

 Strength - 6 sets

Unbroken 
3 Power Cleans
+
3 Front Squats
3 SH2OH
- Build to find heaviest weight
 
WOD - 5RFT
15 WB (20/14)
30 D.U
 
Exit: 3 sets
8 Pause Hip Ext (2 Sec)
12 SH ext. Rotation and press
:30 Hollow holds
By Matt Seliger on 11/10/2015 9:23 PM

 Skill - OTM x 14

E: 3 Hang Squat Snatch
O: 3 Bar Muscle ups or 5 C2B or 7 Pull ups
-3 min
 
Skill 2 - OTM x 10
E: 5 Strict Hand Stand Push ups or 8 HSPU
O: 12 Pistols (6each)
 
WOD: 8 MIN AMRAP
10/8 cal row
10 Box Jumps (24/21)
10 SH Push ups
By Matt Seliger on 11/10/2015 9:22 PM

 Farewell Dillon WOD - for time

400m run 
15- Thruster, C2B, HSPU, T2B
400m run
12 - Thruster, C2B, HSPU, T2B
400m run
9- Thruster, C2B, HSPU, T2B
400m run
* Thruster WGT (95/65)
By Matt Seliger on 11/10/2015 9:21 PM

 Strength - 15 min

OH Squat 
x5, x3, x3, x1 till you find 1 RM
 
WOD 1 - 6RFT
6 squat cleans (135/95)
6 burpee box jumps (24/21)
 
WOD 2 - 3RFT
15/12 Cal Row 
15 slamball (50/30)
By Matt Seliger on 11/10/2015 9:20 PM

 Time trials

 
2Min Max C&J (155/105)
-Rest 2 Min 
 
1 Min Max Pull ups
-Rest 2 min
 
2 Min Max SH2OH (135/95)
-Rest 2 Min
 
2 min Max GHD Sit-ups
-Rest 2 Min
 
3 Min Max WB(20/14)
- Rest 3 Minutes
 
1 Mile Run for Time
 
Exit: Mobility
By Matt Seliger on 11/10/2015 9:18 PM

 Strength

6 Sets 
3 Pause Front Squats(3 sec) + 1ea Front Rack Lunges
-:15-:30 HS Hold between sets
 
12 Min AMRAP
15 Show Hand Push ups
30 KB Swings (53/35)
45 D.U.
 
Exit: Mobility
By Matt Seliger on 11/10/2015 9:17 PM

 Skill 

5 sets of Complex
1 Snatch Pull + 1 Power snatch + 1 Hang Squat snatch + 1 Pause OH Squat (5 Sec)
5 Sets of Complex
1 Squat Clean to Thruster + 1 Split Jerk
 
WOD : For Time
50/40 Cal Row
25 Burpees
50 WB (20/14)
25 Burpees
50 OH Squats (45/35)
By Matt Seliger on 11/10/2015 9:16 PM

 4 RNFT

Hip Thrusters x3, heavy
Ring Row, max effort
 
WOD 1
5 AMRAP
10 Pull-ups 
5 OHS (125/85)
 
Rest 1 minute
 
WOD 2
6 AMRAP
4 Deadlifts (225/185)
20 Double Unders
 
Exit: 8 sets
Bench Press x2, build
By Matt Seliger on 11/10/2015 9:15 PM

 12 min cap:

3-rep heavy front squat
*from the floor
 
Rest 3 minutes
 
10 min cap:
2-rep heavy power snatch
 
Rest 3 minutes
 
8 min cap:
1-rep heavy S2OH
 
WOD
7 min AMRAP
Burpees
*Open workout 12.1
  

 

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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