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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 6/26/2016 7:41 PM

 Strength

 
Back Squat 5x5 70-80%
- 1 x 20 @ 50 %
 
WOD- 7 Min AMRAP
8 PUSH Press (95/65)
8 Cal Row
 
-4 min Rest
 
WOD 2 - 6 min AMRAP
10 Hand Release Push Ups
10 T2B
By Matt Seliger on 6/26/2016 7:39 PM

 WOD - "Fran"

21-15-9
Thrusters (95/65)
pull-ups
 
Strength- 3 sets
Back ext x12
GHD Sit ups x12
Dips x15
 
Exit :Mobility
By Matt Seliger on 6/26/2016 7:39 PM

 WOD - For Time

800m run
500m row
50 D.U
40 Lunges
30 Burpees
40 Lunges
50 D.U
500 m row
800m row.
 
*Optional
(in the middle)
25 burpees
10 Muscle ups
25 Burpees
By Matt Seliger on 6/26/2016 7:37 PM

 WOD - "DT"

5RFT
12 Deadlifts
9 Hang Power Cleans
6 SH2OH
(155/105)
 
Conditioning - Running Intervals
8 x 200m run
1:00 rest between rounds
 
Exit: Mobility:
By Matt Seliger on 6/26/2016 7:36 PM

 Skill-OTM x9

Min 1: 10 strict knee ups or T2b
Min 2: 6 swinging KB snatch ea. arm
Min 3: :40 D.U
 
WOD - 10 Min AMRAP
8 power cleans 155/105
20 WB (20/14)
 
Exit : row intervals
4x 2 min on/ 1 min off
By Matt Seliger on 6/26/2016 7:35 PM

 Strength - 10 Minute EMOM

Alternate
8 Front Squats
6 Strict Pull-ups or Max in 30 Seconds
 
WOD #1 - 10 Minute AMRAP
15 Deadlifts 165/115
12 Chest to Bar
9 Bar Facing Burpees
 
WOD #2 - 3 RFT
400 Meter Run
21 KB Swings 50/30
15 SHPU
9 GHD Sit-ups
By Matt Seliger on 6/16/2016 8:52 PM

 Skill - Snatch

8x3 
Build starting at 65%
 
WOD - 12 minute AMRAP
20 pistols
15 SH2OH (115/75)
10 T2B
 
Exit: Mobility
By Matt Seliger on 6/16/2016 8:51 PM

 Skill - Snatch

8x3 
Build starting at 65%
 
WOD - 12 minute AMRAP
20 pistols
15 SH2OH (115/75)
10 T2B
 
Exit: Mobility
By Matt Seliger on 6/16/2016 8:48 PM

 35 min clock

WOD 1
1000m row for time
at 15:00
 
Wod 2:
Helen - 3RFT
400m run 
21 KB Swings (53/35)
12 pull ups
 
Exit: Mobility
By Matt Seliger on 6/16/2016 8:47 PM

 Warm up - OTM x 9

Min 1: 10-15 OH squats (45/35)
Min 2: :40 of D.U
Min 3: 10-15 KB Swings (53/35)
Strength - every 2 minutes x 7
2 Back Squats @85%
 
WOD - 10 Min AMRAP
10 HSPU
15ft walking lunge
10 box jumps(24/21)
15ft walking lunge
 
Exit : mobility
  

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 6/26/2016 7:41 PM

 Strength

 
Back Squat 5x5 70-80%
- 1 x 20 @ 50 %
 
WOD- 7 Min AMRAP
8 PUSH Press (95/65)
8 Cal Row
 
-4 min Rest
 
WOD 2 - 6 min AMRAP
10 Hand Release Push Ups
10 T2B
By Matt Seliger on 6/26/2016 7:39 PM

 WOD - "Fran"

21-15-9
Thrusters (95/65)
pull-ups
 
Strength- 3 sets
Back ext x12
GHD Sit ups x12
Dips x15
 
Exit :Mobility
By Matt Seliger on 6/26/2016 7:39 PM

 WOD - For Time

800m run
500m row
50 D.U
40 Lunges
30 Burpees
40 Lunges
50 D.U
500 m row
800m row.
 
*Optional
(in the middle)
25 burpees
10 Muscle ups
25 Burpees
By Matt Seliger on 6/26/2016 7:37 PM

 WOD - "DT"

5RFT
12 Deadlifts
9 Hang Power Cleans
6 SH2OH
(155/105)
 
Conditioning - Running Intervals
8 x 200m run
1:00 rest between rounds
 
Exit: Mobility:
By Matt Seliger on 6/26/2016 7:36 PM

 Skill-OTM x9

Min 1: 10 strict knee ups or T2b
Min 2: 6 swinging KB snatch ea. arm
Min 3: :40 D.U
 
WOD - 10 Min AMRAP
8 power cleans 155/105
20 WB (20/14)
 
Exit : row intervals
4x 2 min on/ 1 min off
By Matt Seliger on 6/26/2016 7:35 PM

 Strength - 10 Minute EMOM

Alternate
8 Front Squats
6 Strict Pull-ups or Max in 30 Seconds
 
WOD #1 - 10 Minute AMRAP
15 Deadlifts 165/115
12 Chest to Bar
9 Bar Facing Burpees
 
WOD #2 - 3 RFT
400 Meter Run
21 KB Swings 50/30
15 SHPU
9 GHD Sit-ups
By Matt Seliger on 6/16/2016 8:52 PM

 Skill - Snatch

8x3 
Build starting at 65%
 
WOD - 12 minute AMRAP
20 pistols
15 SH2OH (115/75)
10 T2B
 
Exit: Mobility
By Matt Seliger on 6/16/2016 8:51 PM

 Skill - Snatch

8x3 
Build starting at 65%
 
WOD - 12 minute AMRAP
20 pistols
15 SH2OH (115/75)
10 T2B
 
Exit: Mobility
By Matt Seliger on 6/16/2016 8:48 PM

 35 min clock

WOD 1
1000m row for time
at 15:00
 
Wod 2:
Helen - 3RFT
400m run 
21 KB Swings (53/35)
12 pull ups
 
Exit: Mobility
By Matt Seliger on 6/16/2016 8:47 PM

 Warm up - OTM x 9

Min 1: 10-15 OH squats (45/35)
Min 2: :40 of D.U
Min 3: 10-15 KB Swings (53/35)
Strength - every 2 minutes x 7
2 Back Squats @85%
 
WOD - 10 Min AMRAP
10 HSPU
15ft walking lunge
10 box jumps(24/21)
15ft walking lunge
 
Exit : mobility
  

 

CrossFit Terre Haute

1839 North 4th Street 

Terre Haute, IN 47804

(812) 238-7848

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