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WOD ARCHIVE

  • 11/15/2014 wod

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

      Saturday 11/15/2014 8:30 AM- Back Squat 5@9 (No Drops) Snatch 5 x (1.1) @~ 80-85%  2@8 (repeats)     9:30 AM- Teams of two:Start at 0:00 15 Minutes: Establish max Shoulder to Overhead Start at 20:00 (Spilt reps anyway) 30-24-18-12-6 reps of: Squat Clean 115/75 HSPU Start at 45:00 (Split Reps anyway) Run 800* (400 […]

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  • 11/14/2014 WOD

    By Mike Cheatham | In WOD | on November 13, 2014

    Friday 11/14/2014 Pre-Game: Snatch Prep-DEMO Warm Up: Row 1000/Run 800 Clean and Jerk Prep Strength: Level 1-Clean and Jerk Technique Work Level 2- Clean and jerk 5x(1.1.1) @ 70% Level 3- Clean and Jerk 3@8(Repeat) WOD: “Open Test”  AMRAP 20 Level 1- 50 Wall Balls 14/10 100  Singles 40 Box Jump, 20/14 40 Knee Raise […]

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  • 11/12/2014 WOD

    By Mike Cheatham | In WOD | on November 12, 2014

    Thursday 11/12/2014 Active Recovery 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: Level 1- 50 Hanging Knee Raise Run 800M 50 Pound push Press 300 Single Unders Level 2- 50 Toes-to-bar […]

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  • 11/12/2014

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

    Wednesday 11/12/2014 Pre-Game: Upper body prep- DEMO Lower body Prep- DEMO Warm Up: Row 1000/Run 800 Snatch Prep Strength: Level 1-Snatch Technique Work Level 2- Snatch 5x(1) @ 90-95%~ Level 3- Snatch 1@9(Load drop) 10% WOD: 5RFT Level 1- 200M Run 10 Burpee Box Jumps 24/20 5 Single arm Kb Cleans (Per) 25/15 Level 2- […]

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  • 11/11/2014 WOD

    By Mike Cheatham | In WOD | on November 10, 2014

    Tuesday 11/11/2014 Pre-Game: Level 1- Banded Pull Apart- Super series DEMO Deadlift Prep-DEMO Level 2/3- Upper body prep- DEMO Lower body Prep- DEMO Warm Up: Three rounds of: Run 400m, 6 strict chest-to-bar pullups, 8 Toes to bar 12 wall ball shots Strength: Level 1/2- 12 Minutes-Strict Press 5@9(No Drops) 12 Minutes-Deadlift 5@9 (No Drops) […]

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