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WOD ARCHIVE

  • 09/18/2014 WOD

    By Mike Cheatham | In WOD | on September 17, 2014

    Thursday 09/18/2014 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 Dip WOD: Level 1: 12 Rounds 6 Med ball cleans 14/10 6 Push-ups Level 2: 12 Rounds: 12 Med Ball […]

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  • 09/17/2014 WOD

    By Mike Cheatham | In WOD | on September 16, 2014

    Wednesday 09/17/2014 Pre-Game: Upper body prep- DEMO Lower body Prep- DEMO Warm Up: Row 500/Run 400M Clean and Jerk Warm-up Strength/Oly: 20 Minutes Level 1- Clean and Jerk Technique Level 2- Clean and Jerk 91%x5(1) Level 3- Clean and Jerk 1@9 (4-6%) Load drop WOD: 20 Minute Amrap Level 1- Run 200M Followed By 3 […]

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  • 9/16/2014 WOD

    By Mike Cheatham | In WOD | on September 15, 2014

    Tuesday 09/16/2014 Pre-Game: Banded Pull Apart- Super series DEMO 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/Oly: 8 Minutes Push Press 4@9(No Drops) 10 Minutes Deadlift 1@9 (No Drops) WOD: Every 2 minutes for as […]

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  • 9/15/2014 WOD

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

    Monday 09/15/2014 Pre-Game: Squat prep- DEMO Warm Up: Row 1000/Run 800 2RNFT :  30-50 double unders or 30 Seconds practice,  3/2 Muslce Ups Or Sub  10-15 wall balls  20 Second Hollow Hold 20 Second Arch Hold Strength: 20 Minutes Back Squat 4@8 5% Fatigue Repeat WOD:  Level 1: 100 Single unders followed by: 21- Ab Mat Sit-ups […]

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  • 9/13/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on September 12, 2014

    Saturday 09/13/2014   Strength/Oly:  8:30AM Squat 2@9(No Drops)Snatch 2x(1.1)@81%Snatch 2@9,(10%) Load drop WOD: 9:30 Partners of two:Begin at 0:00- Score is team total15 Minutes to establish 3 RM OHS from Rack Begin at 20:00- One works at a time- Break up as needed 200 Wall balls 100 Toes to bar 200 Calorie row 100 Burpees over […]

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