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WOD ARCHIVE

  • 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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  • 12/06/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on December 5, 2014

      Saturday 12/06/2014   8:30 AM- Back Squat 2@9 (No Drops) Clean and Jerk 5 x (1.1) @~ 80-85%  2@8 (repeats)    9:30 AM- 60 Min Cap Level 1: Teams of Three: 100 Rounds For Time of: 1 Push Press 65/45 2 Front Squats 65/45 3 Burpees Level 2- Teams of Two 100 Rounds For Time […]

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  • 12/05/2014 WOD

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

    Friday 12/05/2014 Pre-Game: Snatch Prep-DEMO Warm Up: Row 1000/Run 800 Snatch Prep Strength: Level 1-Snatch Technique Work Level 2- Snatch 5x(1.1.1) @ ~70-75% Level 3- Snatch 3@8(Repeat) WOD: 3 Rounds for time: 5 Muscle-ups/Burpee chest to bar/ Burpee pull-up 10 Power Cleans 135/95,95/65,65/45 20 Box jumps 24/20, 20/16, 16/12 Extra Credit: 3×6 Weighted Pull-ups 3×6 […]

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  • 12/04/2014 WOD

    By Mike Cheatham | In WOD | on December 3, 2014

    Thursday 12/04/2014 Check out the new December News Letter! 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) Stones (might want to wear a long sleeve […]

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  • 12/03/2014 WOD

    By Mike Cheatham | In WOD | on December 2, 2014

    Wednesday 12/03/2014 Pre-Game: Upper body prep- DEMO Lower body Prep- DEMO Warm Up: Row 1000/Run 800 Clean and Jerk Prep Strength: 22 Minutes Level 1-Clean and Jerk Level 2- Clean and Jerk 5x(1) @ ~90-95% Level 3- Clean and Jerk 1@9(10%)Load drop WOD: 3 RFT: 25 Ghd Sit-ups/ L2-12 GHD sit-ups /L1-25 Sit-ups 50 Double […]

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