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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 12/28/2017 9:58 PM

 Thursday December 28th

 
Strength - Back squats
2x5 @ 55&60%
4x3 @ 80-90%
 
WOD - 12 min AMRAP 
5 deadlifts (275/185)
25 WB (20/14)
50 D.U
By Matt Seliger on 12/28/2017 9:58 PM

 Friday December 29th

 
News years eve WOD
 
* after Friday the box will be closed till Tuesday where will resume normal hours. 
 
WOD - for time
10-9-8-7-6-5-4-3-2-1
Power cleans (115/75)
Burpee box jumps (24/20)
KB Swings (53/35)
Front squats
HSPU 
T2B
 
Exit: stretch
By Matt Seliger on 12/28/2017 9:57 PM

 Wednesday December 27th

 
Strength- 6 sets
3 clean and jerks
- 60-85%
 
WOD- for time
50/40 cal row
40 sit ups
30/25 cal row
40 sit ups
50/40 cal row
 
Exit stretch
By Matt Seliger on 12/28/2017 9:56 PM

 Tuesday December 26th

 
Skill/strength
3 sets 
5 x 1 power snatch + 1 oh squat
Sets at 55,60, and 65 %
 
WOD - 12 min amrap
30 air squats
20 burpees 
50 ft oh wgt walking lunge(45/25)
20 pull ups
 
Exit stretch
By Matt Seliger on 12/28/2017 9:55 PM

 Saturday 

Class at 9am and 10:30am
WOD- 12 days of Christmas 
 
Option 1 - single or partner
1 bear complex
2 rope climbs
3 MU
4 power cleans
5 hspu
6 front squats
7 burpees
8 slamball lunge
9 GHD sit ups
10 WB 
11 CJ 
12 deadlifts
Bar (135/95)
 
Option 2
1 SDHP
2 thrusters
3 snatches
4 power cleans
5 front squats 
6 burpees
7 slamball
8 Slamball Lunges 
9 WB
10 sit-ups 
11 KB swings
12 deadlifts
Bar weight (95/65)
By Matt Seliger on 12/28/2017 9:54 PM

 Friday December 22nd 

 
Strength - Back Squats
2x5 -40-50% for speed
2x4- 70-80%
2x2 85-90%
 
WOD -10 minute AMRAP 
15 Deadlifts (185/125)
20 push ups
30 D.U
By Matt Seliger on 12/28/2017 9:53 PM

 Thursday December 21st

 
Skill- 3 sets
10 GHD sit ups (hold MB for resistance)
8 high box jumps (30/24)
10 heavy Kb swings (70/53)
 
WOD - Bergeron beep test
OTM for as long as possible
7 thrusters (75/55)
7 Pull ups
7 burpees
 
- complete 10 rounds total if failed before
 
Exit stretch
By Matt Seliger on 12/28/2017 9:52 PM

 Wednesday December 20th

 
Skill - 8 sets
2 squat snatch 
-start @55% and build
 
WOD - for time
2000 m row
Top of each minute:
* RX 3 power cleans (135/95)
 
OR
 
* RX 4 power cleans (155/105)
By Matt Seliger on 12/28/2017 9:51 PM

 Tuesday December 19th

 
Skill- 3 sets
8 barbell snatch balance
- use weight but do not compensate for technique
10 reverse hypers 
-use Mb 
1:00 of D.U
 
WOD 3RFT
200m run
18 T2B 
18 pistols
 
Exit stretch
By Matt Seliger on 12/28/2017 9:50 PM

 Monday December 18th

 
Skill / strength - 6 sets
3 power cleans + 3 front squats
-60-75% of clean max
 
WOD 1 - 6 min AMRAP 
1-2-3-4-5-6-7-8-9-10..
HSPU 
Box jumps(24/20)
 
- 5min rest
 
WOD 2- 6 min AMRAP 
10 cal row 
50 ft slamball walking lunge (50/30)
  

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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 12/28/2017 9:58 PM

 Thursday December 28th

 
Strength - Back squats
2x5 @ 55&60%
4x3 @ 80-90%
 
WOD - 12 min AMRAP 
5 deadlifts (275/185)
25 WB (20/14)
50 D.U
By Matt Seliger on 12/28/2017 9:58 PM

 Friday December 29th

 
News years eve WOD
 
* after Friday the box will be closed till Tuesday where will resume normal hours. 
 
WOD - for time
10-9-8-7-6-5-4-3-2-1
Power cleans (115/75)
Burpee box jumps (24/20)
KB Swings (53/35)
Front squats
HSPU 
T2B
 
Exit: stretch
By Matt Seliger on 12/28/2017 9:57 PM

 Wednesday December 27th

 
Strength- 6 sets
3 clean and jerks
- 60-85%
 
WOD- for time
50/40 cal row
40 sit ups
30/25 cal row
40 sit ups
50/40 cal row
 
Exit stretch
By Matt Seliger on 12/28/2017 9:56 PM

 Tuesday December 26th

 
Skill/strength
3 sets 
5 x 1 power snatch + 1 oh squat
Sets at 55,60, and 65 %
 
WOD - 12 min amrap
30 air squats
20 burpees 
50 ft oh wgt walking lunge(45/25)
20 pull ups
 
Exit stretch
By Matt Seliger on 12/28/2017 9:55 PM

 Saturday 

Class at 9am and 10:30am
WOD- 12 days of Christmas 
 
Option 1 - single or partner
1 bear complex
2 rope climbs
3 MU
4 power cleans
5 hspu
6 front squats
7 burpees
8 slamball lunge
9 GHD sit ups
10 WB 
11 CJ 
12 deadlifts
Bar (135/95)
 
Option 2
1 SDHP
2 thrusters
3 snatches
4 power cleans
5 front squats 
6 burpees
7 slamball
8 Slamball Lunges 
9 WB
10 sit-ups 
11 KB swings
12 deadlifts
Bar weight (95/65)
By Matt Seliger on 12/28/2017 9:54 PM

 Friday December 22nd 

 
Strength - Back Squats
2x5 -40-50% for speed
2x4- 70-80%
2x2 85-90%
 
WOD -10 minute AMRAP 
15 Deadlifts (185/125)
20 push ups
30 D.U
By Matt Seliger on 12/28/2017 9:53 PM

 Thursday December 21st

 
Skill- 3 sets
10 GHD sit ups (hold MB for resistance)
8 high box jumps (30/24)
10 heavy Kb swings (70/53)
 
WOD - Bergeron beep test
OTM for as long as possible
7 thrusters (75/55)
7 Pull ups
7 burpees
 
- complete 10 rounds total if failed before
 
Exit stretch
By Matt Seliger on 12/28/2017 9:52 PM

 Wednesday December 20th

 
Skill - 8 sets
2 squat snatch 
-start @55% and build
 
WOD - for time
2000 m row
Top of each minute:
* RX 3 power cleans (135/95)
 
OR
 
* RX 4 power cleans (155/105)
By Matt Seliger on 12/28/2017 9:51 PM

 Tuesday December 19th

 
Skill- 3 sets
8 barbell snatch balance
- use weight but do not compensate for technique
10 reverse hypers 
-use Mb 
1:00 of D.U
 
WOD 3RFT
200m run
18 T2B 
18 pistols
 
Exit stretch
By Matt Seliger on 12/28/2017 9:50 PM

 Monday December 18th

 
Skill / strength - 6 sets
3 power cleans + 3 front squats
-60-75% of clean max
 
WOD 1 - 6 min AMRAP 
1-2-3-4-5-6-7-8-9-10..
HSPU 
Box jumps(24/20)
 
- 5min rest
 
WOD 2- 6 min AMRAP 
10 cal row 
50 ft slamball walking lunge (50/30)
  

 

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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