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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 11/13/2016 9:48 PM

 Warm up - 3 rounds

12 PVC OH Squats
3 Wall climbs
:30 Hollow Rocks
12 Super mans
 
Strength - Front Squats
4x5 - 70-80% increasing
1xmax reps @ 40-50%
 
WOD - 10 Min AMRAP
20/16 Cal Row
20 SH2OH ( 115-155/75-105)
Boost Post
35 people reached
By Matt Seliger on 11/13/2016 9:47 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 11/13/2016 9:44 PM

 WOD - "Cindy"

20 Min AMRAP
5 pull ups
10 push ups
15 Air squats
 
Exit: Stretch
By Matt Seliger on 11/13/2016 9:43 PM

 Strength 

Find 1 RM Back Squat
 
WOD - 8 Min AMRAP
10 C&J (135/95)
10 Lateral Bar Burpees
Exit: Stretch
By Matt Seliger on 11/13/2016 9:41 PM

 Strength/skill- 4 sets

2 hang snatch+ 2 low hang snatch + 1 snatch
- keep weight light 50-60%
8 GHD sit ups 
8 GHD Hip ext
 
WOD - 15 min AMRAP
5 HSPU 
10 box jumps (24/21)
15 KB swings (53/35)
By Matt Seliger on 11/13/2016 9:39 PM

 12 Min Clock

Find 1 RM C&J
 
WOD 1 - Isabel
For time
30 Snatch (135/95)
 
WOD 2 - 12 min AMRAP
10 Cal Row
10 WB(20/14)
10 D.U
10 Cal Row 
20 WB 
20 D.U
10 Cal Row 
30 WB
30 D.U
.....
By Matt Seliger on 11/13/2016 9:27 PM

 WOD 1 - Diane

21-15-9 For Time
Deadlifts (225/155)
HSPU
 
WOD 2 - "Death By" Bar facing burpees
Exit: Stretch
By Matt Seliger on 11/13/2016 9:26 PM

 Strength - 15 min clock

Find 1 RM Front Squat
 
WOD -
3 min AMRAP
Max Cal row
-1 min rest
3 min AMRAP
Max WB
-1 min rest
1 Min AMRAP
Max Sit ups
- 1 min rest
For Time
200 yd Walking Lunge
By Matt Seliger on 11/13/2016 9:22 PM

 Skill - 8 sets

Hang Power snatch + Hang Sq. Snatch + Sq. Snatch
- build
 
WOD 1 - 6 Min AMRAP
6 SH2OH (115/75)
9 Box Jumps
12 deadlifts
 
- 3 min rest
 
WOD 2 - 6 min AMRAP
30 D.U
15 T2B
By Matt Seliger on 11/13/2016 9:17 PM

 Strength/skill - 3 sets

3 rope climbs
8 pistols each leg
12 or max unbroken dips
 
WOD - 10 MIN AMRAP
15 thrusters (95/65)
15 call Row
 
Exit: Stretch
  

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 11/13/2016 9:48 PM

 Warm up - 3 rounds

12 PVC OH Squats
3 Wall climbs
:30 Hollow Rocks
12 Super mans
 
Strength - Front Squats
4x5 - 70-80% increasing
1xmax reps @ 40-50%
 
WOD - 10 Min AMRAP
20/16 Cal Row
20 SH2OH ( 115-155/75-105)
Boost Post
35 people reached
By Matt Seliger on 11/13/2016 9:47 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 11/13/2016 9:44 PM

 WOD - "Cindy"

20 Min AMRAP
5 pull ups
10 push ups
15 Air squats
 
Exit: Stretch
By Matt Seliger on 11/13/2016 9:43 PM

 Strength 

Find 1 RM Back Squat
 
WOD - 8 Min AMRAP
10 C&J (135/95)
10 Lateral Bar Burpees
Exit: Stretch
By Matt Seliger on 11/13/2016 9:41 PM

 Strength/skill- 4 sets

2 hang snatch+ 2 low hang snatch + 1 snatch
- keep weight light 50-60%
8 GHD sit ups 
8 GHD Hip ext
 
WOD - 15 min AMRAP
5 HSPU 
10 box jumps (24/21)
15 KB swings (53/35)
By Matt Seliger on 11/13/2016 9:39 PM

 12 Min Clock

Find 1 RM C&J
 
WOD 1 - Isabel
For time
30 Snatch (135/95)
 
WOD 2 - 12 min AMRAP
10 Cal Row
10 WB(20/14)
10 D.U
10 Cal Row 
20 WB 
20 D.U
10 Cal Row 
30 WB
30 D.U
.....
By Matt Seliger on 11/13/2016 9:27 PM

 WOD 1 - Diane

21-15-9 For Time
Deadlifts (225/155)
HSPU
 
WOD 2 - "Death By" Bar facing burpees
Exit: Stretch
By Matt Seliger on 11/13/2016 9:26 PM

 Strength - 15 min clock

Find 1 RM Front Squat
 
WOD -
3 min AMRAP
Max Cal row
-1 min rest
3 min AMRAP
Max WB
-1 min rest
1 Min AMRAP
Max Sit ups
- 1 min rest
For Time
200 yd Walking Lunge
By Matt Seliger on 11/13/2016 9:22 PM

 Skill - 8 sets

Hang Power snatch + Hang Sq. Snatch + Sq. Snatch
- build
 
WOD 1 - 6 Min AMRAP
6 SH2OH (115/75)
9 Box Jumps
12 deadlifts
 
- 3 min rest
 
WOD 2 - 6 min AMRAP
30 D.U
15 T2B
By Matt Seliger on 11/13/2016 9:17 PM

 Strength/skill - 3 sets

3 rope climbs
8 pistols each leg
12 or max unbroken dips
 
WOD - 10 MIN AMRAP
15 thrusters (95/65)
15 call Row
 
Exit: Stretch
  

 

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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