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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 2/25/2018 7:36 PM

 Friday February 23rd

 
WOD - 18.1
 
20 min AMRAP 
8 T2B 
10 DB hang clean and jerk(50/35)
14/12 cal row
By Matt Seliger on 2/25/2018 7:34 PM

 Thursday February 22nd

 
Skill - 5 sets
4 Clean and Jerk singles 
50-65 % keep light and work technique
 
WOD 1- 6 min amrap
12 kB swings (53/35)
12 sit ups
 
-3 min rest
 
WOD 2- 6 min amrap
8 burpees 
8 slamball over shoulder (50/30)
 
Exit stretch
By Matt Seliger on 2/25/2018 7:32 PM

Wednesday February 21st

 

Strength - 5 sets

7 DB SH2OH

10 GHD sit ups

 

WOD - 12 min AMRAP 

20 cal row 

20 WB

40 D.U

 

Exit stretch

By Matt Seliger on 2/25/2018 7:31 PM

 Tuesday February 20th

 
Skill/ Strength- 4 sets
5 power snatch singles (60-70%)
5 high box jumps
8 ring rows
 
WOD- 9 minute AMRAP 
6 front squat (135/95)
9 T2B 
12 lateral bar burpees
 
Exit bridge series 2x:30 each side
By Matt Seliger on 2/25/2018 7:30 PM

 Monday February 19th

 
Skill/strength/ 5 sets
5 Tap-n-Go Squat Cleans 50-60%
2-3 wall walks
 
WOD 12 minute AMRAP 
9 cal row 
9 push ups
9 pull-ups or C2B
9 deadlifts (185/125)
12's , 15's, 18's and so on
 
Exit stretch
By Matt Seliger on 2/25/2018 7:28 PM

 Friday February 16th

 
Strength/skill-4 sets
12 DB single rm snatch
12 dips
6 snatch grip deadlifts-@ 90% of snatch max
:30 max cal air dyne
 
WOD - 3RFT
25 sit ups
20 Kb swings (53/35)
15 burpees
 
Exit stretch
By Matt Seliger on 2/25/2018 7:26 PM

 Thursday February 15th

 
WOD - 17.5
10 RFT
9 thrusters (95/65)
35 D.U.
* time cap of  30 minutes
 
Exit : stretch
By Matt Seliger on 2/13/2018 9:54 PM

 Wednesday February 14th

 
Strength-3 sets
50ft DB walking lunge
:30 max GHD sit ups
12 reverse hypers 
 
WOD 14 min AMRAP
14 HSPU 
14 power cleans 155/105
28 cal row
By Matt Seliger on 2/13/2018 9:53 PM

 Tuesday February 13th 

 
Skill- 6 sets
3 position snatch
1 hang + 1 low hang + 1 snatch
 
WOD - 13.2
10 min AMRAP 
5 push press (115/75)
10 deadlifts 
15 box jumps (24/20)
 
Exit stretch
By Matt Seliger on 2/13/2018 9:51 PM

 Monday February 12th

 
Strength -5 sets 
4 deadlifts + 3 hang clean + 3 push jerks
50-65%
 
WOD 1 - 7  min clock
40/34 cal row
Then AMRAP of 
12 OH Squats (95/65)
12 pull ups or C2B
 
4 min rest
 
WOD 2 -7 min AMRAP 
15 WB (20/14)
10 burpees
  

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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 2/25/2018 7:36 PM

 Friday February 23rd

 
WOD - 18.1
 
20 min AMRAP 
8 T2B 
10 DB hang clean and jerk(50/35)
14/12 cal row
By Matt Seliger on 2/25/2018 7:34 PM

 Thursday February 22nd

 
Skill - 5 sets
4 Clean and Jerk singles 
50-65 % keep light and work technique
 
WOD 1- 6 min amrap
12 kB swings (53/35)
12 sit ups
 
-3 min rest
 
WOD 2- 6 min amrap
8 burpees 
8 slamball over shoulder (50/30)
 
Exit stretch
By Matt Seliger on 2/25/2018 7:32 PM

Wednesday February 21st

 

Strength - 5 sets

7 DB SH2OH

10 GHD sit ups

 

WOD - 12 min AMRAP 

20 cal row 

20 WB

40 D.U

 

Exit stretch

By Matt Seliger on 2/25/2018 7:31 PM

 Tuesday February 20th

 
Skill/ Strength- 4 sets
5 power snatch singles (60-70%)
5 high box jumps
8 ring rows
 
WOD- 9 minute AMRAP 
6 front squat (135/95)
9 T2B 
12 lateral bar burpees
 
Exit bridge series 2x:30 each side
By Matt Seliger on 2/25/2018 7:30 PM

 Monday February 19th

 
Skill/strength/ 5 sets
5 Tap-n-Go Squat Cleans 50-60%
2-3 wall walks
 
WOD 12 minute AMRAP 
9 cal row 
9 push ups
9 pull-ups or C2B
9 deadlifts (185/125)
12's , 15's, 18's and so on
 
Exit stretch
By Matt Seliger on 2/25/2018 7:28 PM

 Friday February 16th

 
Strength/skill-4 sets
12 DB single rm snatch
12 dips
6 snatch grip deadlifts-@ 90% of snatch max
:30 max cal air dyne
 
WOD - 3RFT
25 sit ups
20 Kb swings (53/35)
15 burpees
 
Exit stretch
By Matt Seliger on 2/25/2018 7:26 PM

 Thursday February 15th

 
WOD - 17.5
10 RFT
9 thrusters (95/65)
35 D.U.
* time cap of  30 minutes
 
Exit : stretch
By Matt Seliger on 2/13/2018 9:54 PM

 Wednesday February 14th

 
Strength-3 sets
50ft DB walking lunge
:30 max GHD sit ups
12 reverse hypers 
 
WOD 14 min AMRAP
14 HSPU 
14 power cleans 155/105
28 cal row
By Matt Seliger on 2/13/2018 9:53 PM

 Tuesday February 13th 

 
Skill- 6 sets
3 position snatch
1 hang + 1 low hang + 1 snatch
 
WOD - 13.2
10 min AMRAP 
5 push press (115/75)
10 deadlifts 
15 box jumps (24/20)
 
Exit stretch
By Matt Seliger on 2/13/2018 9:51 PM

 Monday February 12th

 
Strength -5 sets 
4 deadlifts + 3 hang clean + 3 push jerks
50-65%
 
WOD 1 - 7  min clock
40/34 cal row
Then AMRAP of 
12 OH Squats (95/65)
12 pull ups or C2B
 
4 min rest
 
WOD 2 -7 min AMRAP 
15 WB (20/14)
10 burpees
  

 

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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