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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 4/15/2018 8:42 PM

 Monday April 16th

 
Skill 
4x5 Tap-N-Go power cleans 50-60%
Then
7 Squat clean singles at 80%
 
WOD - 12 min AMRAP 
10 burpee box jump over (24/20)
10 Dumbbell snatch (50/35)
10 cal row
12's, 14's, 16's....
 
Exit stretch
By Matt Seliger on 4/15/2018 8:34 PM

 Friday April 13th 

 
Strength - 4 sets 
 
3 push jerks @ 70-80%
 
WOD - For time
 
4 rounds
 
12 slamball over shoulder 
18 cal row 
23 double unders
 
Happy Birthday Gerrit!
By Matt Seliger on 4/15/2018 8:31 PM

 Wednesday April 12th

 
Skill - 4 sets 
2 hang snatch + 2 low hang snatch 
1 snatch (50-60%)
 
WOD - For time 
 
100 meter run 
16 pull-ups 
16 DB Cleans (alt)
 
200 meter run 
14 pull-ups 
14 DB Cleans
 
400 meter run 
12 pull-ups 
12 DB Cleans
By Matt Seliger on 4/15/2018 8:29 PM

 Wednesday April 11th

 
WARM UP, then warm up two
2 rounds:
10 glute bridges
10 walking lunges (5 each leg, body weight)
8 DB or KB shoulder press (20-25/15-20)
 
WOD - Karen
150 wall balls for time
 
Happy Hump Day 🐫
By Matt Seliger on 4/15/2018 8:27 PM

 Tuesday April 10th

 
Strength/skill - 4 sets
8 Hollow hold to Superman
10-12 Strict Pull-ups (use band if needed)
 
WOD - 20 minute AmRap
20 Cal Row
15 Lateral Bar Burpees
10 Cleans (135/95)
By Matt Seliger on 4/15/2018 8:25 PM

 Strength/skill: 

4 sets 
5 Snatch grip OH press
5 OH squat (same bar, unbroken)
Ring rows x 5 (3 second hold)
 
WOD - 15 minute clock. Upon completing a round, rest 1 minute. 
 
RX
15 GHD sit-ups
12 deadlifts at 225/155
9 handstand push-ups 
 
Scaled 
15 sit-ups 
12 deadlifts at (135-185/95-115)
9 show hand push-ups.
 
Exit: 3-way band shoulder x 30 sec each
Seated straddle x 30 sec each
Lying leg swing x 30 sec each
By Matt Seliger on 4/15/2018 8:23 PM

 Friday April 6th

 
Skill - 3 sets
5 clean and jerk singles
-55,60,65%
 
WOD for time
50/40 air dyne cal
40 snatch (95/65)
40 burpees
 
Exit stretch
By Matt Seliger on 4/15/2018 8:22 PM

 Thursday April 5th

 
Strength-5 sets
5 back squats 
65-80%
 
WOD-10 Min AMRAP 
2-4-6-8-10-12-14-16..
T2B
DB snatch(50/35)
Box jump ovrs(24/20)
 
Exit stretch
By Matt Seliger on 4/15/2018 8:21 PM

 Wednesday April 4th

 
Warm up 3 rounds
8 cal row
5 bar thrusters
5 pull ups
 
WOD - Jackie
For time
1000m row
50 thrusters (45)
30 pull-ups
 
Exit : 3 sets
10 hip ext
10 GHD sit ups 
10side bridge hip lifts
By Matt Seliger on 4/15/2018 8:20 PM

 Tuesday April 3rd

 
Skill- 4 sets
:20 max box jumps
:20 HS Hold
7 pistols each leg
 
WOD 12 min AMRAP
5 deadlifts (225/155)
10 push ups
20 D.U
 
Exit stretch
  

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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 4/15/2018 8:42 PM

 Monday April 16th

 
Skill 
4x5 Tap-N-Go power cleans 50-60%
Then
7 Squat clean singles at 80%
 
WOD - 12 min AMRAP 
10 burpee box jump over (24/20)
10 Dumbbell snatch (50/35)
10 cal row
12's, 14's, 16's....
 
Exit stretch
By Matt Seliger on 4/15/2018 8:34 PM

 Friday April 13th 

 
Strength - 4 sets 
 
3 push jerks @ 70-80%
 
WOD - For time
 
4 rounds
 
12 slamball over shoulder 
18 cal row 
23 double unders
 
Happy Birthday Gerrit!
By Matt Seliger on 4/15/2018 8:31 PM

 Wednesday April 12th

 
Skill - 4 sets 
2 hang snatch + 2 low hang snatch 
1 snatch (50-60%)
 
WOD - For time 
 
100 meter run 
16 pull-ups 
16 DB Cleans (alt)
 
200 meter run 
14 pull-ups 
14 DB Cleans
 
400 meter run 
12 pull-ups 
12 DB Cleans
By Matt Seliger on 4/15/2018 8:29 PM

 Wednesday April 11th

 
WARM UP, then warm up two
2 rounds:
10 glute bridges
10 walking lunges (5 each leg, body weight)
8 DB or KB shoulder press (20-25/15-20)
 
WOD - Karen
150 wall balls for time
 
Happy Hump Day 🐫
By Matt Seliger on 4/15/2018 8:27 PM

 Tuesday April 10th

 
Strength/skill - 4 sets
8 Hollow hold to Superman
10-12 Strict Pull-ups (use band if needed)
 
WOD - 20 minute AmRap
20 Cal Row
15 Lateral Bar Burpees
10 Cleans (135/95)
By Matt Seliger on 4/15/2018 8:25 PM

 Strength/skill: 

4 sets 
5 Snatch grip OH press
5 OH squat (same bar, unbroken)
Ring rows x 5 (3 second hold)
 
WOD - 15 minute clock. Upon completing a round, rest 1 minute. 
 
RX
15 GHD sit-ups
12 deadlifts at 225/155
9 handstand push-ups 
 
Scaled 
15 sit-ups 
12 deadlifts at (135-185/95-115)
9 show hand push-ups.
 
Exit: 3-way band shoulder x 30 sec each
Seated straddle x 30 sec each
Lying leg swing x 30 sec each
By Matt Seliger on 4/15/2018 8:23 PM

 Friday April 6th

 
Skill - 3 sets
5 clean and jerk singles
-55,60,65%
 
WOD for time
50/40 air dyne cal
40 snatch (95/65)
40 burpees
 
Exit stretch
By Matt Seliger on 4/15/2018 8:22 PM

 Thursday April 5th

 
Strength-5 sets
5 back squats 
65-80%
 
WOD-10 Min AMRAP 
2-4-6-8-10-12-14-16..
T2B
DB snatch(50/35)
Box jump ovrs(24/20)
 
Exit stretch
By Matt Seliger on 4/15/2018 8:21 PM

 Wednesday April 4th

 
Warm up 3 rounds
8 cal row
5 bar thrusters
5 pull ups
 
WOD - Jackie
For time
1000m row
50 thrusters (45)
30 pull-ups
 
Exit : 3 sets
10 hip ext
10 GHD sit ups 
10side bridge hip lifts
By Matt Seliger on 4/15/2018 8:20 PM

 Tuesday April 3rd

 
Skill- 4 sets
:20 max box jumps
:20 HS Hold
7 pistols each leg
 
WOD 12 min AMRAP
5 deadlifts (225/155)
10 push ups
20 D.U
 
Exit stretch
  

 

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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