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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 5/27/2018 3:20 PM

 Hero Memorial Day WOD

For time 

1 mile run

100 Pull-ups

200 push ups

300 air squats

1 mile run

*split up pulls, push ups, and air squats how you would like.

weighted vest is optional

By Matt Seliger on 5/27/2018 3:19 PM

 Friday May 25th

 
Strength- 5 sets
5 T-N-G deadlifts 55-65%
8 each leg lying Single-Leg lower
 
*Austin's birthday is today but we're doing his birthday WOD Saturday. Happy birthday Austin!
WOD 7 RFT
Rx 
100 m run
10 slamball (50/30)
 
Scaled
100m run
8 slamball (30/20)
 
Exit stretch
By Matt Seliger on 5/27/2018 3:18 PM

 Thursday May 24th

 
Skill- 15-20 minutes
Find 1RM Clean & Jerk
 
WOD - 20 min AMRAP 
5 MU or 5 burpee + 5 pull-ups
24 cal row
30 D.U
By Matt Seliger on 5/27/2018 3:17 PM

 Wednesday May 23rd 

 
Skill- 12 min clock
Move through movements at steady pace
:30 D.U 
:20 HS Hold
:20 side bridge each side
 
WOD 3 rounds- 3 min on 1 min rest
25/20 air dyne buy in
Then 
AMRAP 
16 DB snatches (50/35)
16 box jump overs (24/20)
* keep running total for score
 
Exit stretch
By Matt Seliger on 5/27/2018 2:45 PM

 Tuesday May 22nd

 
Skill - 7 sets
1 hang snatch + 1 snatch
-60-80%
 
WOD- For time
800m run
 
Then 3 rounds
10 deadlifts (185/125
10 pull ups 
10 GHD sit ups
 
800m run
 
Mike's birthday WOD. Happy Birthday!
By Matt Seliger on 5/27/2018 2:44 PM

 Monday May 21st

 
Strength- OH Squats
5x5 70-80%
 
10 min AMRAP
6 T2B
9 push ups
12 air squats
 
Exit stretch
By Matt Seliger on 5/27/2018 2:35 PM

 

 
Friday May 18th
 
Strength -5 sets
5 pause back squats 50-60% - 3 second pause
8 ghd sit ups
 
WOD - 10 min AMRAP 
1-2-3-4-5-6-7-8-9-10.....
WB (20/14)
Box jump (24/20)
Pull-ups 
 
Exit
By Matt Seliger on 5/27/2018 2:34 PM

 Thursday May 17th

 
WOD 1- "Isabel"
30 snatch (135/95)
 
WOD 2: 2000m row for time 
 
Exit stretch
By Matt Seliger on 5/27/2018 2:32 PM

 Wednesday May 16th

 
Skill- 6 sets
2 C&J 60-85%
 
Wod - 17.2
12 min AMRAP 
Rx
2 rounds 
50ft DB walking lunge (50's/35's)
16 T2B
8 DB cleans
Then 2 rounds 
50ft DB walking lunge
16 bar MU
8 DB clean
 
Scaled 
DB Wgt (35/20)
Hanging knee raises (T2B)
Pull ups (MU)
By Matt Seliger on 5/27/2018 2:31 PM

 Tuesday May 15th

 
Skill- 6 sets
2 power snatch + 1 squat Snatch + 2 Oh squats
55-70%
 
WOD -12 min AMRAP 
12 HSPU 
15 cal row 
30 D.U
 
Exit stretch
  

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 5/27/2018 3:20 PM

 Hero Memorial Day WOD

For time 

1 mile run

100 Pull-ups

200 push ups

300 air squats

1 mile run

*split up pulls, push ups, and air squats how you would like.

weighted vest is optional

By Matt Seliger on 5/27/2018 3:19 PM

 Friday May 25th

 
Strength- 5 sets
5 T-N-G deadlifts 55-65%
8 each leg lying Single-Leg lower
 
*Austin's birthday is today but we're doing his birthday WOD Saturday. Happy birthday Austin!
WOD 7 RFT
Rx 
100 m run
10 slamball (50/30)
 
Scaled
100m run
8 slamball (30/20)
 
Exit stretch
By Matt Seliger on 5/27/2018 3:18 PM

 Thursday May 24th

 
Skill- 15-20 minutes
Find 1RM Clean & Jerk
 
WOD - 20 min AMRAP 
5 MU or 5 burpee + 5 pull-ups
24 cal row
30 D.U
By Matt Seliger on 5/27/2018 3:17 PM

 Wednesday May 23rd 

 
Skill- 12 min clock
Move through movements at steady pace
:30 D.U 
:20 HS Hold
:20 side bridge each side
 
WOD 3 rounds- 3 min on 1 min rest
25/20 air dyne buy in
Then 
AMRAP 
16 DB snatches (50/35)
16 box jump overs (24/20)
* keep running total for score
 
Exit stretch
By Matt Seliger on 5/27/2018 2:45 PM

 Tuesday May 22nd

 
Skill - 7 sets
1 hang snatch + 1 snatch
-60-80%
 
WOD- For time
800m run
 
Then 3 rounds
10 deadlifts (185/125
10 pull ups 
10 GHD sit ups
 
800m run
 
Mike's birthday WOD. Happy Birthday!
By Matt Seliger on 5/27/2018 2:44 PM

 Monday May 21st

 
Strength- OH Squats
5x5 70-80%
 
10 min AMRAP
6 T2B
9 push ups
12 air squats
 
Exit stretch
By Matt Seliger on 5/27/2018 2:35 PM

 

 
Friday May 18th
 
Strength -5 sets
5 pause back squats 50-60% - 3 second pause
8 ghd sit ups
 
WOD - 10 min AMRAP 
1-2-3-4-5-6-7-8-9-10.....
WB (20/14)
Box jump (24/20)
Pull-ups 
 
Exit
By Matt Seliger on 5/27/2018 2:34 PM

 Thursday May 17th

 
WOD 1- "Isabel"
30 snatch (135/95)
 
WOD 2: 2000m row for time 
 
Exit stretch
By Matt Seliger on 5/27/2018 2:32 PM

 Wednesday May 16th

 
Skill- 6 sets
2 C&J 60-85%
 
Wod - 17.2
12 min AMRAP 
Rx
2 rounds 
50ft DB walking lunge (50's/35's)
16 T2B
8 DB cleans
Then 2 rounds 
50ft DB walking lunge
16 bar MU
8 DB clean
 
Scaled 
DB Wgt (35/20)
Hanging knee raises (T2B)
Pull ups (MU)
By Matt Seliger on 5/27/2018 2:31 PM

 Tuesday May 15th

 
Skill- 6 sets
2 power snatch + 1 squat Snatch + 2 Oh squats
55-70%
 
WOD -12 min AMRAP 
12 HSPU 
15 cal row 
30 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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