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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 9/14/2018 10:43 AM

 Tuesday September 11th

 
Skill- 6 sets
Squat snatch + Hang Squat snatch + Oh squat 
- build to heavy 
 
WOD - Remembering 9/11
20:01 AMRAP 
11 burpees 
11 power cleans 
11 T2B 
11 KB swing(53/35)
11 front squats 
11 Push press
11 pull-ups 
11 box jumps (24/20)
11 slamball (50/30)
 
Rx Wgt (95/65)
Rx + Wgt (115/75) + C2B pull ups
By Matt Seliger on 9/14/2018 10:42 AM

 Monday September 10th

 
Strength- 5 sets
5 front squats + 3 push jerks ( from floor start at 50% of C&J max)
8-12 strict pull ups 
 
WOD - 10 min AMRAP 
10 HSPU
10 cal row
10 pistol squats 
 
Exit stretch
By Matt Seliger on 9/14/2018 10:40 AM

Friday September 7th 

 

Strength/skill - 3 sets

 

1 wall walk + :15 sec HS hold

5 Pvc hollows + 5 pvc Superman’s 

 

Wod - 15 minute AmRap 

Buy in - 1 rope climb then

2 rounds

15 wall balls 

15 T2B 

Buy in 

2 rounds

15 power snatch  (95/65)

15 sit-ups

By Matt Seliger on 9/14/2018 10:39 AM

 Thursday September 6th 

 
Strength/skill - 3 sets 
A1. 8 DB bent over rows
A2. Single leg lower 
 
Wod - for time 
3 rounds
6 bar facing burpees 
12 Power Cleans (115-155/75-105)
24 cal row 
 
Exit: stretch
By Matt Seliger on 9/14/2018 10:36 AM

 Wednesday September 5th 

 
Strength - 5 sets 
2 Snatch grip deadlift + snatch + hang snatch 60-75%
 
Wod - 12 minute AmRap 
50 ft walking lunge (50/35 - shoulders)
30 double unders
15 show hand push-ups
By Matt Seliger on 9/14/2018 10:24 AM

 Tuesday September 4th 

 
Strength - 4 sets 
6 thrusters (build) 
:30 Weighted plank
 
Wod - 
10 minute AmRap 
10 box jumps 
10 pull-ups 
20 dB snatches (10 each arm)
By Matt Seliger on 9/3/2018 10:11 PM

 Friday August 31st

 
Skill- 6 sets
3 hang snatch 55-70%
 
Wod- for time 
60/48 cal air dyne 
60 WB (20/14)
60/48 cal row
 Rx+75 reps (60 on cals for lady’s)
 
Exit stretch
By Matt Seliger on 9/3/2018 10:09 PM

 Thursday August 30th

 
WOD - 5 RFT 
200m run
12 pull ups or C2B 
12 DB hang C&J (50/35) 
6 on 1 arm then 6 on the other
 
Exit 1: 3 sets
4way bridge :30each
 
Exit 2: stretch
By Matt Seliger on 9/3/2018 10:07 PM

 Wednesday August 29th

 
Skill- 5 sets
4 power clean and jerk
65-80%
 
WOD 10 min AMRAP 
14.1
30 D.U
15 Snatch (75/55)
By Matt Seliger on 9/3/2018 10:06 PM

 Tuesday August 28th

 
Strength- Back squat
2x5 @ 70%
2x3 @ 80%
2x2 @ 90%
 
WOD 12 min AMRAP 
9 T2B 
25 ft walking lunge
12 push ups 
25ft walking lunge
15 air squats
 
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 9/14/2018 10:43 AM

 Tuesday September 11th

 
Skill- 6 sets
Squat snatch + Hang Squat snatch + Oh squat 
- build to heavy 
 
WOD - Remembering 9/11
20:01 AMRAP 
11 burpees 
11 power cleans 
11 T2B 
11 KB swing(53/35)
11 front squats 
11 Push press
11 pull-ups 
11 box jumps (24/20)
11 slamball (50/30)
 
Rx Wgt (95/65)
Rx + Wgt (115/75) + C2B pull ups
By Matt Seliger on 9/14/2018 10:42 AM

 Monday September 10th

 
Strength- 5 sets
5 front squats + 3 push jerks ( from floor start at 50% of C&J max)
8-12 strict pull ups 
 
WOD - 10 min AMRAP 
10 HSPU
10 cal row
10 pistol squats 
 
Exit stretch
By Matt Seliger on 9/14/2018 10:40 AM

Friday September 7th 

 

Strength/skill - 3 sets

 

1 wall walk + :15 sec HS hold

5 Pvc hollows + 5 pvc Superman’s 

 

Wod - 15 minute AmRap 

Buy in - 1 rope climb then

2 rounds

15 wall balls 

15 T2B 

Buy in 

2 rounds

15 power snatch  (95/65)

15 sit-ups

By Matt Seliger on 9/14/2018 10:39 AM

 Thursday September 6th 

 
Strength/skill - 3 sets 
A1. 8 DB bent over rows
A2. Single leg lower 
 
Wod - for time 
3 rounds
6 bar facing burpees 
12 Power Cleans (115-155/75-105)
24 cal row 
 
Exit: stretch
By Matt Seliger on 9/14/2018 10:36 AM

 Wednesday September 5th 

 
Strength - 5 sets 
2 Snatch grip deadlift + snatch + hang snatch 60-75%
 
Wod - 12 minute AmRap 
50 ft walking lunge (50/35 - shoulders)
30 double unders
15 show hand push-ups
By Matt Seliger on 9/14/2018 10:24 AM

 Tuesday September 4th 

 
Strength - 4 sets 
6 thrusters (build) 
:30 Weighted plank
 
Wod - 
10 minute AmRap 
10 box jumps 
10 pull-ups 
20 dB snatches (10 each arm)
By Matt Seliger on 9/3/2018 10:11 PM

 Friday August 31st

 
Skill- 6 sets
3 hang snatch 55-70%
 
Wod- for time 
60/48 cal air dyne 
60 WB (20/14)
60/48 cal row
 Rx+75 reps (60 on cals for lady’s)
 
Exit stretch
By Matt Seliger on 9/3/2018 10:09 PM

 Thursday August 30th

 
WOD - 5 RFT 
200m run
12 pull ups or C2B 
12 DB hang C&J (50/35) 
6 on 1 arm then 6 on the other
 
Exit 1: 3 sets
4way bridge :30each
 
Exit 2: stretch
By Matt Seliger on 9/3/2018 10:07 PM

 Wednesday August 29th

 
Skill- 5 sets
4 power clean and jerk
65-80%
 
WOD 10 min AMRAP 
14.1
30 D.U
15 Snatch (75/55)
By Matt Seliger on 9/3/2018 10:06 PM

 Tuesday August 28th

 
Strength- Back squat
2x5 @ 70%
2x3 @ 80%
2x2 @ 90%
 
WOD 12 min AMRAP 
9 T2B 
25 ft walking lunge
12 push ups 
25ft walking lunge
15 air squats
 
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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