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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 7/25/2017 8:45 PM

WOD - nautical Nancy 

5RFT
400m row 
15 OH Squats (95/65)
 
Exit: 
4 way bridge series
 2x :30each
 
Stretch
By Matt Seliger on 7/25/2017 8:44 PM

Strength - 5 sets

Barbell reverse lunge 5 each leg
:30 HS hold
 
WOD 12 min AMRAP 
15 burpees
12 box jumps 24/20
9 SDHP (115/75)
 
Exit stretch
By Matt Seliger on 7/25/2017 8:43 PM

Skill- Squat Cleans & D.U (12 minute clock)

8 reps @ 60%
7 reps @ 65%
6 reps @ 70%
5 reps @ 75%
4 reps @ 80%
- max reps of D.U in :30 after each set
 
WOD - 6RFT
100m sprint
12 sit-ups
12 kb swing(53/35)
By Matt Seliger on 7/25/2017 8:42 PM

Strength- OTM x12

Min 1 - max HSPU in :25
Min 2 - max strict pull ups in :25
Min 3 - max hand release push ups
Min 4 - max ring rows 
 
WOD - 5 rounds 
2 min
-200 m run
- max air squats in remaining time
1 min rest
By Matt Seliger on 7/25/2017 8:41 PM

Skill- 6 sets

3 Squat Snatch 
65-85% build
 
WOD -15 min AMRAP 
25 cal row
30 WB (20/14)
45 D.U
By Matt Seliger on 7/25/2017 8:40 PM

Skill- 7 sets

1 power clean + 1 hang clean + 2 jerks
 
WOD - 10 min AMRAP 
12 power cleans 135/95
12 T2B 
12 bar facing burpees
By Matt Seliger on 7/25/2017 8:39 PM

Strength -6 sets

5 thrusters
 
WOD - 12 min clock
800m run buy-in
Then AMRAP of 
10 pull ups 
10 box jump overs (24/20)
10 HSPU 
 
Exit stretch
By Matt Seliger on 7/25/2017 8:38 PM

Strength- 5 sets

OH Squat x 8 reps @ 60-70%
 
WOD - 3 RFT
500 m row
20 burpees 
15 snatch (95/65)
 
Exit: stretch
By Matt Seliger on 7/25/2017 8:37 PM

Skill - 6 sets

3 Tap-n-Go squat cleans 
Start at 50% of max and gradually increase
 
WOD - 12 min AMRAP 
25 ft slamball walking lunge (50/30
16 DB snatch (25-35/40-50)
25 ft slamball walking lunge
8 T2B 
8 burpees
By Matt Seliger on 7/25/2017 8:36 PM

WOD - for time 

200m run or 250 m row
3 rounds of 
5 pull ups
10 push ups
15 air squats
200m run or 250m row
3 rounds of
5 pull ups
10 push-ups 
15 air squats
200m run or 250m row
3 rounds of 
5 pull ups
10 push ups
15 air squats
200m run or 250m row
 
Exit : 3 sets 
:20 ghd sit ups
:20 hip ext
 
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 7/25/2017 8:45 PM

WOD - nautical Nancy 

5RFT
400m row 
15 OH Squats (95/65)
 
Exit: 
4 way bridge series
 2x :30each
 
Stretch
By Matt Seliger on 7/25/2017 8:44 PM

Strength - 5 sets

Barbell reverse lunge 5 each leg
:30 HS hold
 
WOD 12 min AMRAP 
15 burpees
12 box jumps 24/20
9 SDHP (115/75)
 
Exit stretch
By Matt Seliger on 7/25/2017 8:43 PM

Skill- Squat Cleans & D.U (12 minute clock)

8 reps @ 60%
7 reps @ 65%
6 reps @ 70%
5 reps @ 75%
4 reps @ 80%
- max reps of D.U in :30 after each set
 
WOD - 6RFT
100m sprint
12 sit-ups
12 kb swing(53/35)
By Matt Seliger on 7/25/2017 8:42 PM

Strength- OTM x12

Min 1 - max HSPU in :25
Min 2 - max strict pull ups in :25
Min 3 - max hand release push ups
Min 4 - max ring rows 
 
WOD - 5 rounds 
2 min
-200 m run
- max air squats in remaining time
1 min rest
By Matt Seliger on 7/25/2017 8:41 PM

Skill- 6 sets

3 Squat Snatch 
65-85% build
 
WOD -15 min AMRAP 
25 cal row
30 WB (20/14)
45 D.U
By Matt Seliger on 7/25/2017 8:40 PM

Skill- 7 sets

1 power clean + 1 hang clean + 2 jerks
 
WOD - 10 min AMRAP 
12 power cleans 135/95
12 T2B 
12 bar facing burpees
By Matt Seliger on 7/25/2017 8:39 PM

Strength -6 sets

5 thrusters
 
WOD - 12 min clock
800m run buy-in
Then AMRAP of 
10 pull ups 
10 box jump overs (24/20)
10 HSPU 
 
Exit stretch
By Matt Seliger on 7/25/2017 8:38 PM

Strength- 5 sets

OH Squat x 8 reps @ 60-70%
 
WOD - 3 RFT
500 m row
20 burpees 
15 snatch (95/65)
 
Exit: stretch
By Matt Seliger on 7/25/2017 8:37 PM

Skill - 6 sets

3 Tap-n-Go squat cleans 
Start at 50% of max and gradually increase
 
WOD - 12 min AMRAP 
25 ft slamball walking lunge (50/30
16 DB snatch (25-35/40-50)
25 ft slamball walking lunge
8 T2B 
8 burpees
By Matt Seliger on 7/25/2017 8:36 PM

WOD - for time 

200m run or 250 m row
3 rounds of 
5 pull ups
10 push ups
15 air squats
200m run or 250m row
3 rounds of
5 pull ups
10 push-ups 
15 air squats
200m run or 250m row
3 rounds of 
5 pull ups
10 push ups
15 air squats
200m run or 250m row
 
Exit : 3 sets 
:20 ghd sit ups
:20 hip ext
 
Exit stretch
  

 

CrossFit Terre Haute

1839 North 4th Street 

Terre Haute, IN 47804

(812) 238-7848

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