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WOD ARCHIVE

  • 12/18/2014 WOD

    By Mike Cheatham | In WOD | on December 18, 2014

    Friday 12/18/2014 Pre-Game: Snatch Prep-Demo Warm Up: Row 800m/Run 600m Snatch warm up Strength: (20 Minutes:) Level 1-Snatch Technique Work Level 2- Power Snatch + High Hang Snatch+OHS x 5 @~ 70-75% Level 3- Power Snatch + High Hang Snatch+OHS @8 (Repeat) WOD: (22 minutes) 50m Sled Push: Max Double Unders 60 Seconds on 120 […]

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  • 12/18/2014 WOD

    By Mike Cheatham | In Uncategorized, WOD | on December 17, 2014

    Thursday 12/18/2014 Active Recovery 530am/630pm Warm Up: “Rowling” Row as close to 100m as possible with out going over /under Under Penalty = Push Ups Over Penalty = Burpee If you row 97m you owe 3 push ups, if you row 104 you owe 4 Burpees Do this for 10 rounds Skill Clinic: 20 Minutes […]

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  • 12/17/2014 WOD

    By Mike Cheatham | In WOD | on December 16, 2014

    Wednesday 12/17/2014 Upper body prep- DEMO Lower body Prep- DEMO Warm Up: Row 1000/Run 800 Clean and Jerk Strength: 15 Minutes Level 1-Clean and Jerk Level 2- Clean and Jerk 5x(1) @ ~80-85% Level 3- Clean and Jerk 1@8(10%)Load drop, 2 Down sets WOD: Maverick Gone Bad 3 Rounds: Wall-ball, 20 pound ball, 10 ft […]

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  • 12/16/2014

    By Mike Cheatham | In WOD | on December 15, 2014

    Tuesday 12/16/2014 Pre-Game: Snatch Prep-DEMO Warm up: 3RNFT of: 2 Wall Walks, 4 Skin the Cats 6- Step Hurdle or Progression DEMO Strength: Level 1/2- 10 Minutes Overhead Squat 5@8(No Drops) 10 Minutes Deadlift 5@8 (No Drops) Level 3- 10 Minutes -Power Snatch 5@8 (TNG) 10 Minutes – Snatch Balance 5@8 (No Drops) WOD: Every […]

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  • 12/15/2014

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

    Monday 12/08/2014 Pre-Game: Squat prep- DEMO Warm Up: Row 1,000M/Run 800M 3RNFT of: 30 Second Hand Stand Hold 5 Ring Beat Swings (Perfect Hollow/Arch) 8- Roll to Candle sticks   Strength: 15 Minutes Squat 1@9  WOD: 5 Min Amrap- 3,6,9,12,15… Thruster 95/65, 75/55, 55/45 Chest to Bars/Pull-ups/Jumping Pull-ups Rest 5 5 Min Amrap- 3,6,9,12,15… Burpee Toes […]

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