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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 1/20/2019 8:56 PM

 Friday January 18th

 
WOD-18.2
12 minute cap
18.2
1,2,3,4,5,6,7,8,9,10
DB Squats (50s/35s)
Bar facing burpees
 
18.2a
1 RM Clean
By Matt Seliger on 1/20/2019 8:56 PM

 Monday January 21st 

 
Strength/Skill- 4 sets 
5 TNG cleans + 5 push press
8 pause ring row
 
Wod - 2 RFT
50 WB (20/14)
40/35 cal row
40 sit ups
-RX+(60,50/40,50)
 
Exit stretch
By Matt Seliger on 1/20/2019 8:55 PM

 Skill - 5 sets 

Double pause clean (low hang, hang) + push jerk + split jerk 
 
WOD - 11 minute Clock 
3 minutes on 1 minute off
8 snatches (75-115/55-85)
10 box jumps 
12 sit-ups 
 
Rest 60 seconds, resume where you left off
Snatch weight should be challenge but possible to go unbroken
By Matt Seliger on 1/20/2019 8:54 PM

 Wednesday January 16th 

 
Strength - 4 sets 
8 SA DB Row
10 reverse hypers 
8 Dips
 
WOD - For time 
4 rounds of Cindy 
30 DU 
3 rounds of Cindy 
40 DU
2 rounds of Cindy 
50 DU
1 round of Cindy 
60 DU
By Matt Seliger on 1/20/2019 8:53 PM

 Tuesday January 15th

Skill - EMOM 10 minutes 
0-4: Snatch + hang squat snatch 
5-10: 1 snatch + 3 OH squats 
 
WOD- 8 minute AmRap 
10 cal row 
8 Deadlifts (135/95) 
HSPU - 3,6,9,12,15
 
Exit stretch
By Matt Seliger on 1/20/2019 8:52 PM
Monday January 14th 
 
Strength 
4x8 front squats @ 50-65% 
Then 3x8/8 weighted step ups 
 
WOD-12 minute AmRap 
12 BFB 
10 hang cleans 
8 push jerks
By Matt Seliger on 1/20/2019 8:51 PM

 Friday January 11th

 
Pre workout- 5-8 minutes
Warm up thrusters and C2B/ pull ups/ jumping pull ups
 
WOD - 18.5
7 min amrap
3 thrusters (100/65)
3 C2B pull ups
6 thrusters 
6 C2B pull-ups 
9
9
12
12
15
15 
* as far as you can make it
 
Exit : 4rounds 
1 min row
:25 side bridge each side
By Matt Seliger on 1/20/2019 8:50 PM

 Thursday January 10th

 
Skill- 5 sets of snatch complex
2 snatch high pulls
2 hang snatch
1 oh squat 
1 full snatch
Start at 60% and build 
 
WOD- 9 minute AMRAP
25 ft walking lunge
9 KB Swings (53/35)
25 ft walking lunge
9 Box jumps (24/20)
9 pushups 
 
Exit stretch
By Matt Seliger on 1/20/2019 8:49 PM

 Wednesday January 9th

 
Skill - 5 sets
Power clean + 2 hang cleans + 1 squat clean
Start with 60% of clean max and build 
 
Wod 12 min AMRAP
12 T2B
25 WB (20/14)
50 D.U 
 
Exit stretch
By Matt Seliger on 1/20/2019 8:48 PM

 Tuesday January 8th

 
Skill/ strength-5 sets
20-30 Hs Hold
8-12 strict pull ups
 
WOD - 3 x 3 Min AMRAP + 2 Min rest
7 Snatch (75-115/55-75)
7 OH Squat
7 SDHP 
Max bar facing burpees in remaining Time
 
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 1/20/2019 8:56 PM

 Friday January 18th

 
WOD-18.2
12 minute cap
18.2
1,2,3,4,5,6,7,8,9,10
DB Squats (50s/35s)
Bar facing burpees
 
18.2a
1 RM Clean
By Matt Seliger on 1/20/2019 8:56 PM

 Monday January 21st 

 
Strength/Skill- 4 sets 
5 TNG cleans + 5 push press
8 pause ring row
 
Wod - 2 RFT
50 WB (20/14)
40/35 cal row
40 sit ups
-RX+(60,50/40,50)
 
Exit stretch
By Matt Seliger on 1/20/2019 8:55 PM

 Skill - 5 sets 

Double pause clean (low hang, hang) + push jerk + split jerk 
 
WOD - 11 minute Clock 
3 minutes on 1 minute off
8 snatches (75-115/55-85)
10 box jumps 
12 sit-ups 
 
Rest 60 seconds, resume where you left off
Snatch weight should be challenge but possible to go unbroken
By Matt Seliger on 1/20/2019 8:54 PM

 Wednesday January 16th 

 
Strength - 4 sets 
8 SA DB Row
10 reverse hypers 
8 Dips
 
WOD - For time 
4 rounds of Cindy 
30 DU 
3 rounds of Cindy 
40 DU
2 rounds of Cindy 
50 DU
1 round of Cindy 
60 DU
By Matt Seliger on 1/20/2019 8:53 PM

 Tuesday January 15th

Skill - EMOM 10 minutes 
0-4: Snatch + hang squat snatch 
5-10: 1 snatch + 3 OH squats 
 
WOD- 8 minute AmRap 
10 cal row 
8 Deadlifts (135/95) 
HSPU - 3,6,9,12,15
 
Exit stretch
By Matt Seliger on 1/20/2019 8:52 PM
Monday January 14th 
 
Strength 
4x8 front squats @ 50-65% 
Then 3x8/8 weighted step ups 
 
WOD-12 minute AmRap 
12 BFB 
10 hang cleans 
8 push jerks
By Matt Seliger on 1/20/2019 8:51 PM

 Friday January 11th

 
Pre workout- 5-8 minutes
Warm up thrusters and C2B/ pull ups/ jumping pull ups
 
WOD - 18.5
7 min amrap
3 thrusters (100/65)
3 C2B pull ups
6 thrusters 
6 C2B pull-ups 
9
9
12
12
15
15 
* as far as you can make it
 
Exit : 4rounds 
1 min row
:25 side bridge each side
By Matt Seliger on 1/20/2019 8:50 PM

 Thursday January 10th

 
Skill- 5 sets of snatch complex
2 snatch high pulls
2 hang snatch
1 oh squat 
1 full snatch
Start at 60% and build 
 
WOD- 9 minute AMRAP
25 ft walking lunge
9 KB Swings (53/35)
25 ft walking lunge
9 Box jumps (24/20)
9 pushups 
 
Exit stretch
By Matt Seliger on 1/20/2019 8:49 PM

 Wednesday January 9th

 
Skill - 5 sets
Power clean + 2 hang cleans + 1 squat clean
Start with 60% of clean max and build 
 
Wod 12 min AMRAP
12 T2B
25 WB (20/14)
50 D.U 
 
Exit stretch
By Matt Seliger on 1/20/2019 8:48 PM

 Tuesday January 8th

 
Skill/ strength-5 sets
20-30 Hs Hold
8-12 strict pull ups
 
WOD - 3 x 3 Min AMRAP + 2 Min rest
7 Snatch (75-115/55-75)
7 OH Squat
7 SDHP 
Max bar facing burpees in remaining Time
 
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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