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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 1/28/2018 9:24 PM
 Monday January 29th

 

Skill - 4 sets

8 OH squats

-60-70%

 

WOD 1- 

2000m row time

 

 4 min rest from finish time

 

WOD 2 - 6 min AMRAP 

8 snatch (95-135/65-95)

8 lateral bar burpees

 

Exit stretch



...
By Matt Seliger on 1/28/2018 9:23 PM

 Friday January 26th

 
Strength-5 sets
5 back squats - 65-75%
 
WOD- 10 min AMRAP 
12 HSPU 
15 T2B 
30 d.u
By Matt Seliger on 1/28/2018 9:22 PM

 Thursday January 25th

 
Strength- 4 sets
-Max strict pull ups. Make sure you get 8 if broken up.
-SL hip lifts x12 each leg
-Wgt. Side bridge :20 each side
 
WOD - 8 min AMRAP
10 deadlifts (225/155) 
12 box jump overs (24/20)
 
Exit: stretch
By Matt Seliger on 1/28/2018 9:21 PM

 Wednesday January 24th

 
Skill- 5 sets
3 snatch grip deadlifts + 3 hang snatch + 3 OH Squat
 
WOD- 15 min AMRAP 
30 cal row
15 power cleans (115-155/75-105)
30 WB (20/14)
15 bar facing burpees
By Matt Seliger on 1/28/2018 9:20 PM

 Tuesday January 23rd

 
Strength- 3 sets
50ft KB front rack lunges
10 box jumps for speed 
 
WOD 12 min AMRAP 
23 KB swing (53/35)
23 sit ups
23 D.u
-birthday WOD for Lindsay- Happy Birthday!
 
Exit stretch
By Matt Seliger on 1/28/2018 9:17 PM

 Monday January 22nd

 
Skill-5 sets
3 power clean + 3 Front squats 
60-80% of clean max
 
WOD 1 -5 min clock
60/48cal row 
In remaining time
Rx- Max HSPU 
Sc- max show hand push ups 
 
-3 min rest
 
WOD 2 - 6 min AMRAP 
50 air squats
20 pull ups or C2B
By Matt Seliger on 1/28/2018 9:00 PM

 Friday January 19th

 
Strength/skill- 3 sets
10 Kb bent over row
6 ring or rig dips with leg lift
 
WOD-12 min AMRAP 
12 cal row 
6 squat cleans (135-185/95-125)
 
Exit stretch
By Matt Seliger on 1/28/2018 8:59 PM

 Thursday January 17th

 
Strength- 5 sets
5 Push jerks 65-75% of jerk max
 
WOD - 15 minute AMRAP 
5 Muscle ups or 7 burp pull ups
30 WB 
50 D.U
 
Exit stretch
By Matt Seliger on 1/28/2018 8:58 PM

 Wednesday January 17th

 
Skill- 5 sets (12 min clock)
5x4 hang squat clean
5x :30 max air dyne calories 
 
WOD -12 minute AMRAP 
9 deadlifts (185/125)
12 push ups 
15 box jumps 24/20
 
Exit: stretch
By Matt Seliger on 1/28/2018 8:57 PM

 Tuesday January 16th

 
Strength - 6 sets
3 back squats 
50-60% - slow down(4 sec) speed up
 
WOD 1 - open WOD 13.4 
7min AMRAP 
3 C&J (135/95)
3 T2B
6 C&J
6 T2B
9 C&J 
9 T2B 
12's, 15's.....
 
WOD 2 - for time
150 ft walking lunge 
30 burpees
150 ft walking lunge
  

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 1/28/2018 9:24 PM
 Monday January 29th

 

Skill - 4 sets

8 OH squats

-60-70%

 

WOD 1- 

2000m row time

 

 4 min rest from finish time

 

WOD 2 - 6 min AMRAP 

8 snatch (95-135/65-95)

8 lateral bar burpees

 

Exit stretch



...
By Matt Seliger on 1/28/2018 9:23 PM

 Friday January 26th

 
Strength-5 sets
5 back squats - 65-75%
 
WOD- 10 min AMRAP 
12 HSPU 
15 T2B 
30 d.u
By Matt Seliger on 1/28/2018 9:22 PM

 Thursday January 25th

 
Strength- 4 sets
-Max strict pull ups. Make sure you get 8 if broken up.
-SL hip lifts x12 each leg
-Wgt. Side bridge :20 each side
 
WOD - 8 min AMRAP
10 deadlifts (225/155) 
12 box jump overs (24/20)
 
Exit: stretch
By Matt Seliger on 1/28/2018 9:21 PM

 Wednesday January 24th

 
Skill- 5 sets
3 snatch grip deadlifts + 3 hang snatch + 3 OH Squat
 
WOD- 15 min AMRAP 
30 cal row
15 power cleans (115-155/75-105)
30 WB (20/14)
15 bar facing burpees
By Matt Seliger on 1/28/2018 9:20 PM

 Tuesday January 23rd

 
Strength- 3 sets
50ft KB front rack lunges
10 box jumps for speed 
 
WOD 12 min AMRAP 
23 KB swing (53/35)
23 sit ups
23 D.u
-birthday WOD for Lindsay- Happy Birthday!
 
Exit stretch
By Matt Seliger on 1/28/2018 9:17 PM

 Monday January 22nd

 
Skill-5 sets
3 power clean + 3 Front squats 
60-80% of clean max
 
WOD 1 -5 min clock
60/48cal row 
In remaining time
Rx- Max HSPU 
Sc- max show hand push ups 
 
-3 min rest
 
WOD 2 - 6 min AMRAP 
50 air squats
20 pull ups or C2B
By Matt Seliger on 1/28/2018 9:00 PM

 Friday January 19th

 
Strength/skill- 3 sets
10 Kb bent over row
6 ring or rig dips with leg lift
 
WOD-12 min AMRAP 
12 cal row 
6 squat cleans (135-185/95-125)
 
Exit stretch
By Matt Seliger on 1/28/2018 8:59 PM

 Thursday January 17th

 
Strength- 5 sets
5 Push jerks 65-75% of jerk max
 
WOD - 15 minute AMRAP 
5 Muscle ups or 7 burp pull ups
30 WB 
50 D.U
 
Exit stretch
By Matt Seliger on 1/28/2018 8:58 PM

 Wednesday January 17th

 
Skill- 5 sets (12 min clock)
5x4 hang squat clean
5x :30 max air dyne calories 
 
WOD -12 minute AMRAP 
9 deadlifts (185/125)
12 push ups 
15 box jumps 24/20
 
Exit: stretch
By Matt Seliger on 1/28/2018 8:57 PM

 Tuesday January 16th

 
Strength - 6 sets
3 back squats 
50-60% - slow down(4 sec) speed up
 
WOD 1 - open WOD 13.4 
7min AMRAP 
3 C&J (135/95)
3 T2B
6 C&J
6 T2B
9 C&J 
9 T2B 
12's, 15's.....
 
WOD 2 - for time
150 ft walking lunge 
30 burpees
150 ft walking lunge
  

 

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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