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WOD ARCHIVE

  • 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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  • 12/02/2014 WOD

    By Mike Cheatham | In WOD | on December 1, 2014

    Tuesday 12/02/2014 Pre-Game: Snatch Prep-DEMO Warm Up: 3RNFT of: Run 200M 3 Wall Walks, 5 Front Lever Tuck – DEMO 10 wall ball shots Strength: Level 1/2- 12 Minutes – Overhead Squat 5@9 (No Drops) 12 Minutes – Deadlift 5@9 (No Drops) Level 3- 12 Minutes -Power Snatch 5@9 (TNG) 12 Minutes – Snatch Balance […]

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  • 12/01/2014 WOD

    By Mike Cheatham | In WOD | on November 30, 2014

    Monday 12/01/2014 Pre-Game: Squat prep- DEMO Warm Up: 3RNFT of: 30 Second Hand Stand Hold 5 Ring Beat Swings (Perfect Hollow/Arch) 8 Roll to Candle stick- DEMO or 20 Second hollow hold +8 Air squats Strength: Squat 5@9 (5% Load drop) WOD: “Fran” Level 1- 12-9-6 Thrusters 65/45 Pullups or Sub Level 2- 15-12-9 Thrusters […]

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  • 11/29/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on November 28, 2014

      Saturday 11/29/2014   8:30 AM- Back Squat 3@9 (No Drops) Snatch 5 x (1.1) @~ 80-85%  2@8 (repeats)     9:30 AM- Teams of 2 complete AMRAP 25 of: 50 Wall Balls, 20/14 40 KBS, 70/55, 55/35 30 TTB 400M run (200 per)

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