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WOD ARCHIVE

  • 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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  • 08/07/2014 WOD

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

    Thursday 08/07/2014 Remember Thursday is a recommended active recovery day for level 3 and all members that come M-T-W 530am/630pm Level 3- Rest/Yoga/Active Recovery Three rounds for time of: Row 500 meters 20 GHD sit-ups/Weighted-sit-ups/Sit-ups 5 Bar Muscle-Ups/Chest to bar/Strict Pull-up Sub 9am/430pm/530pm Yoga with Amy

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  • 08/06/2014 WOD

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

    Wednesday 08/06/2014 Pre-Game: Upper body prep- DEMO Lower body Prep- DEMO Warm Up: Row 1000/Run 800M- Clean and Jerk Warm-up Strength: 20 Minutes Level 1 – Clean and Jerk Practice Level 2/3-Clean and Jerk 5x(1)93% *If feeling good, May go heavier. Listen to body, Don’t force a Pr attempt. WOD: 18 Minute AMRAP: 2 Rope […]

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  • 08/05/2014 WOD

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

    Tuesday 08/05/2014 Pre-Game: Banded Pull Apart- Super series – DEMO Deadlift Prep-DEMO Warm Up: Row 1000m 3RNFT: 5-10 Butterfly pullups/Kip/Oly Bar 5-10 Strict ring dips or sub 20 Sec Hollow Hold 20 Sec Arch Hold Practice not fatigue Strength: 12 Minutes: 2@9 Strict Press(No Drops) 12 Minutes: 2@9 Deadlift (No Drops) WOD: For time: Level […]

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