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WOD ARCHIVE

  • 10/21/2014 WOD

    By Mike Cheatham | In WOD | on October 20, 2014

    Tuesday 10/21/2014 Pre-Game: Level 1 Banded Pull Apart- Super series DEMO Deadlift Prep-DEMO Level 2/3- Snatch Prep-DEMO Warm Up: Row 500M/Run 400M 2RNFT : 30-50 double unders or 30 Seconds practice, 10-15 Wall Balls 5-10 Second L-SIT Strength: Level 1/2- 12 Minutes- Deadlift 5@9 (No Drops) (Weight should be moving quickly, no grinding reps) 12 […]

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  • 10/20/2014

    By jeff@maverickcrossfit.com | In WOD | on October 19, 2014

    Monday 10/20/2014 Pre-Game: Squat prep- DEMO Warm Up: Row 500M/Run 400m  3RNFT of:  5-10 Beat Swings * All levels, work on perfect hollow/arch, toes pointed. 5-10 Push-ups 6-10 Pistols 5-10 GHD Sit-ups 5-10 Hip Extensions   Strength/Oly: 22 Minutes Back squat 5@8(repeat) 5%   WOD: 4 Minutes on/ 2 Minutes off A. 4 Minute Amrap Row 500M- […]

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  • 10/17/2014

    By jeff@maverickcrossfit.com | In WOD | on October 16, 2014

    Friday 10/17/2014 Pre-Game: Upper body prep- Demo Lower body Prep- Demo Warm Up: Row 500/Run 400M Warm-up time for OHS   WOD: This is the Second workout of the Brevard open- Enter Score Here   B.O.14.2- Standards -Standards Video Rx Division 8 Minute Time Cap: 15 Overhead Squats at Bodyweight Any Break is 10 Chest to Bar Pull […]

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  • 10/16/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on October 15, 2014

    Thursday 10/16/2014 Active Recovery 530am/630pm Warm Up: Row 1000/Run 800 2 rounds of 8-10 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with PVC Sit-up Back-extension Pull-up Dip WOD: Three rounds for time of: Row 500 meters 25 WallBalls 20/14, 14/10 15  KB swings – 55/35, 25/15 Remember […]

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  • 10/15/2014

    By jeff@maverickcrossfit.com | In WOD | on October 14, 2014

    Wednesday 10/15/2014 Pre-Game: Upper body prep- DEMO  Lower body Prep- DEMO Warm Up: Row 500/Run 400M Snatch Warm-up Strength/Oly: Level 1-Snatch Technique Work Level 2- Snatch 5x(1) @ ~90%-95% Level 3- Snatch 1@9(Load drop) 10% WOD: 6 Rounds of: 400m run Take 2 minutes rest between efforts Extra Credit: 15 Minute sled drag Pick a weight that […]

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