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WOD ARCHIVE

  • 08/14/2014 WOD

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

    Thursday 08/14/2014 Active Recovery 530am/630pm Level 1 10 rounds for time of: 5 push-ups 100-meter sprint Level 2 10 rounds for time of: 10 push-ups 100-meter sprint Level 3- Rest/Yoga/Active Recovery Remember Thursday is a recommended active recovery day, for level 3 and all members that come M-W. 9am/430pm/530pm Yoga With Amy

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  • 08/13/2014 WOD

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

    Wednesday 08/13/2014 Pre-Game: Snatch Prep-DEMO Warm Up: Row 1000/Run 800M- Snatch Warm-up Strength: Level 1-Snatch Technique Level 2/3-Snatch 5x(1)@94% WOD: Helen Level 1- Four rounds for time: Run 200M 25/20 Kettlebell x 15 swings 8 Pull-up Subs Level 2/3- Three rounds for time: Run 400 meters 55/35 Kettlebell X 21 swings 12 Pull-ups Extra Credit: […]

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  • 08/12/2014 WOD

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

    Tuesday 08/12/2014 Pre-Game: Banded Pull Apart- Super series Deadlift Prep-DEMO Warm Up: Row 1000m then 2 rounds of: 5-10 Butterfly pullups/Kip/Oly Bar 5-10 Strict ring dips or sub 5-10 Toes to Bar *Practice not fatigue Strength: 10 Minutes: 1@9 Strict Press(No Drops) 12 Minutes: 1@9 Deadlift (No Drops) WOD: For Time: Level 1- 9 kipping […]

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  • 8/11/2014 WOD

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

    Monday 08/11/2014 Pre-Game: Squat Prep- Demo Warm Up: 15 Minute Limit Three rounds not for time of: 30-50 double unders or 30 Seconds practice, 3-6. Muslce Ups, 3-6 SHSPU, 10 Goblet Squats 20 Second Hollow Hold *Practice not Fatigue Strength:22 Minutes 2 Count Pause Back Squat 4@9 (Load Drop) 7% Fatigue WOD: All levels- 4 […]

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  • 08/08/2014 WOD

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

    Friday 08/08/2014 Pre-Game: Snatch Prep-DEMO Warm Up: Row 1000/Run 800M- Snatch Warm-up Strength: 20 Minutes: Level 1- Snatch Practice Level 2/3Snatch 7x(1.1.1) @75% WOD: 3 Rounds For Time of: Level 1- 200M 12 Burpees Level 2/3- 400 Meter Run 21 Burpees Workout should be a sprint Extra Credit: A. ME Strict HSPU+Kipping+Hold B-ME L-Sit C.3 […]

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