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WOD ARCHIVE

  • 08/01/2014 WOD

    By Mike Cheatham | In WOD | on July 31, 2014

    Friday 08/01/2014 Pre-Game: Upper body prep- DEMO Lower body Prep- DEMO Warm Up: Run 800/Row 500 Clean and Jerk Bar Warm-up Strength: 20 Minutes Level 1- Clean and Jerk Technique Level 2/3 -Clean and Jerk- 5 x (1.1.1) @74% WOD: 3RFT: Level 1: 400M Burpee Pull-up (5 reps) Level 2- 400M Run Burpee Chest To […]

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  • 07/31/2014 WOD

    By Mike Cheatham | In WOD | on July 30, 2014

    Thursday 07/31/2014 Active Recovery 9am/430pm/530pm Yoga with Amy 530am and 630pm Warm Up: Every minute for 5 minutes, perform 20 double unders or 30 seconds practice Then three rounds Not for Time of: 3-5 muscle-ups or 5 Beat swing +Dip 3-5 handstand pushups or pikes 10 overhead squats, 30 Second Hollow Hold 30 Second Arch […]

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  • 07/30/2014 WOD

    By Mike Cheatham | In WOD | on July 29, 2014

    Wednesday 07/30/2014 Pre Game: Snatch Prep-DEMO Warm Up: Run 800/Row 500 Snatch Bar Warm-up Strength: 25 Minutes Snatch Level 1- Technique Practice Level 2/3- Work up to Heavy for day(This is a maximum for DAY, not necessarily a PR attempt, though if you are feeling good GO for it). No more than 2 misses! Then […]

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  • 07/29/2014 WOD

    By Mike Cheatham | In WOD | on July 28, 2014

    Tuesday 07/29/2014 Pre-Game: (before class) Banded Pull Apart- Super series Warm Up: 2RNFT: Run 200m, 3-6 Strict chest-to-bar pullups, 3-6 Strict ring dips or sub, 6-12 wall ball shots, 5-10 Toes-to-bar Practice not fatigue Strength: 22 Minutes Strict Press 3@9 (Load Drop) 5% WOD: 10-9-8-7-6-5-4-3-2-1 Deadlifts L1-115/75 L2-185/125 L3-225/155 Run 200M Between each Round Extra […]

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  • 7/28/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on July 27, 2014

    Monday 07/28/2014   PreGame: (Before Class) Squat Prep- Demo   Warm Up: Three rounds of: 50 double unders or 30 Seconds practice, 10 ring rows, 15 pushups, 20 walking lunges, 25 situps Strength: 22 Minutes-2 Count Pause Back Squat 6@9 (Load Drop) 7% Fatigue WOD:  Level 1- For Quality-Not Time30 Pull-ups or sub30 Dips Or subLevel 2- […]

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