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WOD ARCHIVE

  • 12/12/2014 WOD

    By Mike Cheatham | In WOD | on December 11, 2014

    Friday 12/12/2014 Pre-Game: Upper body prep Lower body Prep Warm Up: Row 1000/Run 800 Clean and Jerk Prep Strength: Level 1-Clean and Jerk Technique Work Level 2- Power Clean + High Hang Clean+2 Jerks x 6 @~ 70-75% Level 3- Power Clean +High Hang Clean+2 Jerks @8(Repeat) WOD: 800 M Run\400M 3 Round: 5 Deadlifts […]

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  • 12/11/2014

    By jeff@maverickcrossfit.com | In WOD | on December 10, 2014

    Thursday 12/11/2014   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 Dips Skill Clinic: (20 min) Rope Climb (Please wear long socks:)   WOD: (20 min) Make up a WOD […]

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  • 12/10/2014

    By Mike Cheatham | In WOD | on December 9, 2014

    Wednesday 12/10/2014 Pre-Game: Snatch Prep-DEMO Warm Up: Row 1000/Run 800 Snatch Prep Strength: 22 Minutes Level 1-Snatch Level 2- Snatch 5x(1) @ ~90-95% Level 3- Snatch 1@9(10%)Load drop WOD: Level 1: With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 55/35 lb. From 5:00-10:00 use 75/55 lb. From 10:00-15:00 use 95/75 […]

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  • 12/09/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on December 8, 2014

    Tuesday 12/09/2014 Warm Up: Level 1- Banded Pull Apart- Demo Deadlift Prep-Demo Level 2/3- Upper body prep- Demo Lower body Prep- Demo Warm Up: 3RNFT of: Run 200M 3 Wall Walks 3 Skin the Cats  or Progression 10 wall ball shots Strength: Level 1/2- 12 Minutes Strict Press 5@9(No Drops) 12 Minutes Deadlift 5@9 (No Drops) (Weight should […]

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  • 12/08/2014 WOD

    By Mike Cheatham | In WOD | on December 7, 2014

    Monday 12/08/2014 Pre-Game: Squat prep- DEMO Warm Up: 3RNFT of: 8 Shoulder Taps (DEMO) or 30 Second Hand Stand Hold 5 Ring Beat Swings (Perfect Hollow/Arch) 8 V-ups or 20 Second Hollow Hold 10 Jumping Lunges Strength: Squat 4@9 5% Load Drop WOD: For time: Level 1 35/25 KB swings, 50 reps Run 800M 35/25 […]

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