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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 9/17/2017 9:41 PM

 Monday September 18th

 
Strength - 5 sets 
*5 OH Squats 65-75%
-From the floor 
- pause :3 seconds at bottom 
* 8-10 strict pull ups
-band or rings if needed
 
WOD - 3 rounds for max reps
Min 1- max Kb swings (53/35
Min 2- max box jumps (24/20)
Min 3- max burpees to plate 
Min 4- rest
 
Exit stretch
By Matt Seliger on 9/17/2017 9:40 PM

 Friday September 15th

 
Skill- 6 sets
3hang clean + 2 split jerks
 Start at 55% and build 
 
WOD -10 minute AMRAP 
3 burpees
3 pull ups
3 thrusters (95/65)
Add 3 reps each round
 
Exit :  6 minutes
Max cal row
By Matt Seliger on 9/17/2017 9:39 PM

 Thursday September 14th

 
WOD - 3RFT
400m run 
20 push-ups  
15 Deadlifts (185/125)
 
Exit - 4 minute clock
Side bridge switch every :20 never dropping 
 
Exit 2 : stretch
By Matt Seliger on 9/17/2017 9:35 PM

 Wednesday September 13th

 
Strength- 3 sets
12-15 ring rows
8 hang snatch high pulls
15 reverse hypers
 
WOD- 6 min AMRAP 
12 WB (20/14)
6 burpee box jump overs
 
3 min rest
 
WOD 2 - 6 min AMRAP 
10 T2B 
40 ft BW Lunge
By Matt Seliger on 9/17/2017 9:32 PM
Tuesday September 12th
 
Strength- 5 sets
4 pause back squats 65-75%
 
WOD - 15 min AMRAP 
42 D.U
21 cal row 
9 C&J (155/105)
 
Exit stretch
By Matt Seliger on 9/17/2017 9:30 PM

 Monday September 11th

 
Skill- 7 sets
Squat snatch + Hang Squat snatch + Oh squat 
- build to heavy 
 
WOD - Remembering 9/11
20:01 AMRAP 
11 burpees 
11 power cleans 
11 T2B 
11 HSPU 
11 front squats 
11 Push press
11 pull-ups 
11 box jumps (24/20)
11 slamball (50/30)
 
Rx Wgt (95/65)
Rx + Wgt (115/75) + C2B pull ups
By Matt Seliger on 9/17/2017 9:28 PM

 Friday September 8th

 
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
 
Final work out for the body comp challenge, finish the week with a bang folks!
By Matt Seliger on 9/17/2017 9:08 PM

 Wod - DT

5 rounds for time
12 deadlifts 
9 hang cleans
6 push jerks 
155/105
 
Exit - 1 mile run
By Matt Seliger on 9/17/2017 9:07 PM

 Wednesday September 6th

 
Strength/Skill - 4 sets 
 
8-10 strict pull-ups or ring rows (AHAP)
50 foot front rack carry 
8-10 Chinese KB Row
 
Wod - 4 RFT
 
30 double unders
15 KB swings
30 air squats
 
Exit - stretch
By Matt Seliger on 9/17/2017 8:56 PM

 Tuesday September 5th

Skill/Strength - 6 sets
3x 1 Front Squat + 1 Jerk
  -Start @ 50 of 1RM C&J Max and Build
 
WOD - For Time
60 Wall Balls
50 Cal Row
40 T2B
 
Exit - 2 Sets
15 Reverse Hypers
10 Side Plank Hip Lifts
 
*This is the first of the body composition workouts we did.
  

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Author: Matt Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Matt Seliger on 9/17/2017 9:41 PM

 Monday September 18th

 
Strength - 5 sets 
*5 OH Squats 65-75%
-From the floor 
- pause :3 seconds at bottom 
* 8-10 strict pull ups
-band or rings if needed
 
WOD - 3 rounds for max reps
Min 1- max Kb swings (53/35
Min 2- max box jumps (24/20)
Min 3- max burpees to plate 
Min 4- rest
 
Exit stretch
By Matt Seliger on 9/17/2017 9:40 PM

 Friday September 15th

 
Skill- 6 sets
3hang clean + 2 split jerks
 Start at 55% and build 
 
WOD -10 minute AMRAP 
3 burpees
3 pull ups
3 thrusters (95/65)
Add 3 reps each round
 
Exit :  6 minutes
Max cal row
By Matt Seliger on 9/17/2017 9:39 PM

 Thursday September 14th

 
WOD - 3RFT
400m run 
20 push-ups  
15 Deadlifts (185/125)
 
Exit - 4 minute clock
Side bridge switch every :20 never dropping 
 
Exit 2 : stretch
By Matt Seliger on 9/17/2017 9:35 PM

 Wednesday September 13th

 
Strength- 3 sets
12-15 ring rows
8 hang snatch high pulls
15 reverse hypers
 
WOD- 6 min AMRAP 
12 WB (20/14)
6 burpee box jump overs
 
3 min rest
 
WOD 2 - 6 min AMRAP 
10 T2B 
40 ft BW Lunge
By Matt Seliger on 9/17/2017 9:32 PM
Tuesday September 12th
 
Strength- 5 sets
4 pause back squats 65-75%
 
WOD - 15 min AMRAP 
42 D.U
21 cal row 
9 C&J (155/105)
 
Exit stretch
By Matt Seliger on 9/17/2017 9:30 PM

 Monday September 11th

 
Skill- 7 sets
Squat snatch + Hang Squat snatch + Oh squat 
- build to heavy 
 
WOD - Remembering 9/11
20:01 AMRAP 
11 burpees 
11 power cleans 
11 T2B 
11 HSPU 
11 front squats 
11 Push press
11 pull-ups 
11 box jumps (24/20)
11 slamball (50/30)
 
Rx Wgt (95/65)
Rx + Wgt (115/75) + C2B pull ups
By Matt Seliger on 9/17/2017 9:28 PM

 Friday September 8th

 
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
 
Final work out for the body comp challenge, finish the week with a bang folks!
By Matt Seliger on 9/17/2017 9:08 PM

 Wod - DT

5 rounds for time
12 deadlifts 
9 hang cleans
6 push jerks 
155/105
 
Exit - 1 mile run
By Matt Seliger on 9/17/2017 9:07 PM

 Wednesday September 6th

 
Strength/Skill - 4 sets 
 
8-10 strict pull-ups or ring rows (AHAP)
50 foot front rack carry 
8-10 Chinese KB Row
 
Wod - 4 RFT
 
30 double unders
15 KB swings
30 air squats
 
Exit - stretch
By Matt Seliger on 9/17/2017 8:56 PM

 Tuesday September 5th

Skill/Strength - 6 sets
3x 1 Front Squat + 1 Jerk
  -Start @ 50 of 1RM C&J Max and Build
 
WOD - For Time
60 Wall Balls
50 Cal Row
40 T2B
 
Exit - 2 Sets
15 Reverse Hypers
10 Side Plank Hip Lifts
 
*This is the first of the body composition workouts we did.
  

 

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!

CrossFit Journal: The Performance-Based Lifestyle Resource

  

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