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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 3/10/2019 10:21 AM

 Monday March 4th

 
Skill- 5 sets 
5 T-N-G Snatch +5 oh squats 
 
WOD - 12 minute AMRAP 
12 cal row 
6/6 DB single arm SH2OH (50/35)
12 box jumps(24/20)
 
Exit stretch
By Matt Seliger on 3/10/2019 10:20 AM

 Friday March 1st

WOD - 19.2
 
8 minute AmRap 
25 T2B 
50 DU 
15 squat cleans (135/85) 
25 T2B 
50 DU
13 squat cleans (185/115)
If completed in 8 minutes, then timer extends by 4 minutes 
25, 50, 11, 25, 50, 9.....
 
Bars 
135/85
185/115
225/145
275/175
315/205
By Matt Seliger on 3/10/2019 10:19 AM

 Wednesday February 27th 

Strength/skill - 4 sets
8-10 strict pull-ups 
:20 handstand hold (shoulder taps if possible)
 
3:00 min max cal ski erg 
5 minute rest 
 
5 minute AmRap 
8 snatches (95/65)
18 sit-ups 
 
5 minute rest 
7 thrusters (95/65)
7 cal row
By Matt Seliger on 3/10/2019 10:19 AM

 Thursday February 28th 

 
Skill/Strength- 4 sets 
:20 hollow rock or hold 
8 DB bench press
5/5 SL RDL 
 
WOD - 9 minute AmRap
9 hang cleans (95/65)
12 pushups 
15 air squats
 
Exit stretch
Hurdle hamstring 
Kneeling half split 
Wall piriformis 
Prayer stretch 
Scorpion (90 degree shoulder)
Band shoulder 3 way and behind the back
By Matt Seliger on 3/10/2019 10:18 AM

 Tuesday February 26th

 
Skill - 5 sets 
1 snatch + 2 OH squats + 1 hang snatch 
(Light, work on technique) 
:20 hip extension hold 
 
WOD - for time 
2 rope climbs 
40 DU 
30 cal air dyne 
20 deadlifts (115-185/85-125)
10 bar facing burpees 
20 deadlifts 
30 cal air dyne 
40 DU 
2 rope climbs 
 
Scale deadlifts to allow multiple rep sets, goal should be no more than 5 sets to get 20 reps.
By Matt Seliger on 3/10/2019 10:17 AM

 Monday February 25th

Strength- 4 sets 
2 tNg cleans + 2 front squats (build)
10 DB rows (same time)
 
WOD - 10 minute AmRap 
10 DB hang clean and jerks 
12 box jumps 
14 T2B
By Matt Seliger on 3/10/2019 10:15 AM

 Thursday February 21st

 
Strength-5 sets
5 push jerk out of rack
 
WOD - 10 min AMRAP 
8 cal row
7 burpees
8 Kb swings (53/35)
 
Exit: stretch
By Matt Seliger on 3/10/2019 10:15 AM

 Friday February 22nd

 
WOD - 19.1 
15 min AMRAP
19 WB (20/14)
19 cal row
By Matt Seliger on 3/10/2019 10:14 AM

 Wednesday February 20th

 
Strength-4 sets
5 SDHP 
10-12 dips
 
WOD - 9 min AMRAP 
5 oh squats (95-135/65-95)
7 box jumps
9 sit-ups 
 
Exit stretch
By Matt Seliger on 3/10/2019 10:11 AM

 Tuesday February 19th 

 
Skill - 5 sets
5 TNG Snatch
8-12 sit ups or MB sit-ups
 
WOD- 3 RFT 
30/24 cal row
25 WB (20/14)
20 pull-ups 
 
Rx+ 
35/29
30 
25
 
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 3/10/2019 10:21 AM

 Monday March 4th

 
Skill- 5 sets 
5 T-N-G Snatch +5 oh squats 
 
WOD - 12 minute AMRAP 
12 cal row 
6/6 DB single arm SH2OH (50/35)
12 box jumps(24/20)
 
Exit stretch
By Matt Seliger on 3/10/2019 10:20 AM

 Friday March 1st

WOD - 19.2
 
8 minute AmRap 
25 T2B 
50 DU 
15 squat cleans (135/85) 
25 T2B 
50 DU
13 squat cleans (185/115)
If completed in 8 minutes, then timer extends by 4 minutes 
25, 50, 11, 25, 50, 9.....
 
Bars 
135/85
185/115
225/145
275/175
315/205
By Matt Seliger on 3/10/2019 10:19 AM

 Wednesday February 27th 

Strength/skill - 4 sets
8-10 strict pull-ups 
:20 handstand hold (shoulder taps if possible)
 
3:00 min max cal ski erg 
5 minute rest 
 
5 minute AmRap 
8 snatches (95/65)
18 sit-ups 
 
5 minute rest 
7 thrusters (95/65)
7 cal row
By Matt Seliger on 3/10/2019 10:19 AM

 Thursday February 28th 

 
Skill/Strength- 4 sets 
:20 hollow rock or hold 
8 DB bench press
5/5 SL RDL 
 
WOD - 9 minute AmRap
9 hang cleans (95/65)
12 pushups 
15 air squats
 
Exit stretch
Hurdle hamstring 
Kneeling half split 
Wall piriformis 
Prayer stretch 
Scorpion (90 degree shoulder)
Band shoulder 3 way and behind the back
By Matt Seliger on 3/10/2019 10:18 AM

 Tuesday February 26th

 
Skill - 5 sets 
1 snatch + 2 OH squats + 1 hang snatch 
(Light, work on technique) 
:20 hip extension hold 
 
WOD - for time 
2 rope climbs 
40 DU 
30 cal air dyne 
20 deadlifts (115-185/85-125)
10 bar facing burpees 
20 deadlifts 
30 cal air dyne 
40 DU 
2 rope climbs 
 
Scale deadlifts to allow multiple rep sets, goal should be no more than 5 sets to get 20 reps.
By Matt Seliger on 3/10/2019 10:17 AM

 Monday February 25th

Strength- 4 sets 
2 tNg cleans + 2 front squats (build)
10 DB rows (same time)
 
WOD - 10 minute AmRap 
10 DB hang clean and jerks 
12 box jumps 
14 T2B
By Matt Seliger on 3/10/2019 10:15 AM

 Thursday February 21st

 
Strength-5 sets
5 push jerk out of rack
 
WOD - 10 min AMRAP 
8 cal row
7 burpees
8 Kb swings (53/35)
 
Exit: stretch
By Matt Seliger on 3/10/2019 10:15 AM

 Friday February 22nd

 
WOD - 19.1 
15 min AMRAP
19 WB (20/14)
19 cal row
By Matt Seliger on 3/10/2019 10:14 AM

 Wednesday February 20th

 
Strength-4 sets
5 SDHP 
10-12 dips
 
WOD - 9 min AMRAP 
5 oh squats (95-135/65-95)
7 box jumps
9 sit-ups 
 
Exit stretch
By Matt Seliger on 3/10/2019 10:11 AM

 Tuesday February 19th 

 
Skill - 5 sets
5 TNG Snatch
8-12 sit ups or MB sit-ups
 
WOD- 3 RFT 
30/24 cal row
25 WB (20/14)
20 pull-ups 
 
Rx+ 
35/29
30 
25
 
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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