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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 1/27/2016 9:37 PM
WOD
5,000m row for time
Exit: Mobility
By Matt Seliger on 1/27/2016 9:36 PM

 WOD - "14.5" For Time

21-18-15-12-9-6-3
Thrusters (95/65)
Bar-facing Burpees
Exit : Mobility
By Matt Seliger on 1/27/2016 9:34 PM

 Strength - 4 sets

X8 deadlifts (60-70%)
X10 dips 
X :30 handstand hold
X 10 GHD Sit-ups
 
WOD - 4RFT
21 D.U 
15 MB Clean(20/14)
12 pull ups
By Matt Seliger on 1/27/2016 9:33 PM

 Skill

5min Cap- complete 3 sets
1 power clean + 1 Squat Clean + 1 push jerk + 1 split Jerk
5 min cap - complete 3 sets 
1 Clean + 2 split jerks 
5 min cap
3 C&J Attempts
 
WOD #1 - 6 min AMRAP
15 OH Squats (95/65)
10 Lateral Bar Burpees
-2 min rest
WOD #2 - 6 min AMRAP
10 cal row 
20 OH plate lunges (45/25)
By Matt Seliger on 1/27/2016 9:32 PM

 Strength - 6 sets

1 snatch balance + 2 OH Squats
-Build
 
WOD - 3RFT
25/20 Cal Row
20 SH Push ups
2 Rope Climbs
By Matt Seliger on 1/27/2016 9:31 PM

 Strength

5 sets
3 snatch grip dead lifts @ max snatch wgt
3 clean grip dead lifts @ max clean wgt
8 wgt push ups
8 inverted bar bell row
 
WOD - Tabata Rounds
:20 work / :10 Rest x 8 (4min)
1 min rest after each exercise
Squats
Kb Swings(53/35)
Sit ups
D.U.
Scores will be total reps completed for each movement
By Matt Seliger on 1/27/2016 9:30 PM

 Skill- 7 sets

3 Tap-n-go Snatches
(2 power + 1 Squat)
 
12 min AMRAP
6 HSPU
9 Box Jumps (24/21
12 T2B
15 Cal Row
 
Exit: Mobility
By Matt Seliger on 1/27/2016 9:29 PM

 Skill OTM x 15

Min 0-4
3 Power clean & Jerk @ 65%
Min 5 - rest
Min 6-9
1 Power clean & jerk + 1 Squat clean & Split Jerk @75%
Min 10 -rest
Min 11-14
1 Squat clean & Split Jerk @ 85-90%
 
WOD- "Karen" 
150 WB (20/14)
Exit: 2 sets
5 Wgt GHD sit ups with :05 Parallel Hold
5 Wgt Hip Ext. with :05 Parallel Hold
110 people reached
By Matt Seliger on 1/27/2016 9:26 PM

 Strength

Front Squat 
5x2 @ 85% and increase
- 1 x max reps @ 60%
 
WOD 30 min clock-
7 Min AMRAP
9 Thrusters (115/75)
9 pull ups (RX+ C2B)
 
-3 min rest
 
10:00 mark
- Death by Burpee
- once you do not finish reps, row until time is finished
By Matt Seliger on 1/27/2016 9:08 PM

 Strength

SH2OH 6x3
- build to heaviest weight
Heavy WB - 6x5 (30/20)
- use slamball for 30lb
 
WOD- 15 Min AMRAP
10 T2B
15 Snatches (75/55)
25 Air Squats
50 D.U
  

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 1/27/2016 9:37 PM
WOD
5,000m row for time
Exit: Mobility
By Matt Seliger on 1/27/2016 9:36 PM

 WOD - "14.5" For Time

21-18-15-12-9-6-3
Thrusters (95/65)
Bar-facing Burpees
Exit : Mobility
By Matt Seliger on 1/27/2016 9:34 PM

 Strength - 4 sets

X8 deadlifts (60-70%)
X10 dips 
X :30 handstand hold
X 10 GHD Sit-ups
 
WOD - 4RFT
21 D.U 
15 MB Clean(20/14)
12 pull ups
By Matt Seliger on 1/27/2016 9:33 PM

 Skill

5min Cap- complete 3 sets
1 power clean + 1 Squat Clean + 1 push jerk + 1 split Jerk
5 min cap - complete 3 sets 
1 Clean + 2 split jerks 
5 min cap
3 C&J Attempts
 
WOD #1 - 6 min AMRAP
15 OH Squats (95/65)
10 Lateral Bar Burpees
-2 min rest
WOD #2 - 6 min AMRAP
10 cal row 
20 OH plate lunges (45/25)
By Matt Seliger on 1/27/2016 9:32 PM

 Strength - 6 sets

1 snatch balance + 2 OH Squats
-Build
 
WOD - 3RFT
25/20 Cal Row
20 SH Push ups
2 Rope Climbs
By Matt Seliger on 1/27/2016 9:31 PM

 Strength

5 sets
3 snatch grip dead lifts @ max snatch wgt
3 clean grip dead lifts @ max clean wgt
8 wgt push ups
8 inverted bar bell row
 
WOD - Tabata Rounds
:20 work / :10 Rest x 8 (4min)
1 min rest after each exercise
Squats
Kb Swings(53/35)
Sit ups
D.U.
Scores will be total reps completed for each movement
By Matt Seliger on 1/27/2016 9:30 PM

 Skill- 7 sets

3 Tap-n-go Snatches
(2 power + 1 Squat)
 
12 min AMRAP
6 HSPU
9 Box Jumps (24/21
12 T2B
15 Cal Row
 
Exit: Mobility
By Matt Seliger on 1/27/2016 9:29 PM

 Skill OTM x 15

Min 0-4
3 Power clean & Jerk @ 65%
Min 5 - rest
Min 6-9
1 Power clean & jerk + 1 Squat clean & Split Jerk @75%
Min 10 -rest
Min 11-14
1 Squat clean & Split Jerk @ 85-90%
 
WOD- "Karen" 
150 WB (20/14)
Exit: 2 sets
5 Wgt GHD sit ups with :05 Parallel Hold
5 Wgt Hip Ext. with :05 Parallel Hold
110 people reached
By Matt Seliger on 1/27/2016 9:26 PM

 Strength

Front Squat 
5x2 @ 85% and increase
- 1 x max reps @ 60%
 
WOD 30 min clock-
7 Min AMRAP
9 Thrusters (115/75)
9 pull ups (RX+ C2B)
 
-3 min rest
 
10:00 mark
- Death by Burpee
- once you do not finish reps, row until time is finished
By Matt Seliger on 1/27/2016 9:08 PM

 Strength

SH2OH 6x3
- build to heaviest weight
Heavy WB - 6x5 (30/20)
- use slamball for 30lb
 
WOD- 15 Min AMRAP
10 T2B
15 Snatches (75/55)
25 Air Squats
50 D.U
  

 

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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