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WOD ARCHIVE

  • 11/10/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on November 9, 2014

    Monday 11/10/2014   PreGame: (Before Class) Squat Prep- Demo  Warm Up: Row 1000m/Run 800m : then 3RNFT of:  5 Bar Beat Swings (Perfect Hollow/Arch) 5 Toes to bar 10 Air Squats 10 Push-ups 20 Second Arch Hold   Strength: Back Squat 5@8 (Repeats) 5%   Metcon: 9-7-5 reps for time of: Level 1: 95/65-lb Front Squat […]

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  • 11/8/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on November 7, 2014

    Read Newsletter here   Saturday 11/07/2014   8:30 AM- Back Squat 5@9 (No Drops) Clean and Jerk 5 x (1.1) @~ 80-85% 2@8 (repeats)     9:30 AM- “31 Heroes” AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) (105/75) (65/45) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″) (24/20) (20/16) […]

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  • 11/07/2014 WOD

    By Mike Cheatham | In WOD | on November 6, 2014

    Friday 11/07/2014 Pre-Game: Snatch Prep-DEMO Warm Up: Row 1000/Run 800 Snatch Prep Strength: Level 1-Snatch Technique Level 2- Snatch 5x(1.1.1) @ ~70-55% Level 3- Snatch 3@8(Repeat) WOD:  Level 1: 3RFT 100 Single Unders 15 KB Swings 25/15 5 Strict Pull-ups Level 2: 3RFT 50 Double Unders or 100 Single Unders 15 Kb Swings 55/35 5 […]

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  • 11/06/2014 WOD

    By Mike Cheatham | In WOD | on November 5, 2014

    Thursday 11/06/2014 Active Rest: 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: 10 Rounds for Time: 5 Thrusters 95/65, 65/45 1 Rope Climb 9am/430pm/530pm Yoga with Amy

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  • 11/05/2014 WOD

    By Mike Cheatham | In WOD | on November 4, 2014

    Wednesday 11/05/2014 Pre-Game Upper body prep- DEMO Lower body Prep- DEMO Warm Up: Run 800 /Row 1000 Clean and Jerk Prep” Strength: Level 1-Clean and Jerk Technique Level 2- Clean and Jerk 5x(1) @ 90-95%~ Level 3- Clean and Jerk 1@9(Load drop) 10% WOD: With a 10 Minute Running clock: Complete: “Dian” 21-15-9 Deadlift 225/155, […]

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