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WOD ARCHIVE

  • 12/27/2014

    By jeff@maverickcrossfit.com | In WOD | on December 26, 2014

      Saturday 12/27/2014 Weightlifting: Back Squat 2@9 (No Drops) Snatch 5 x (1.1) @~ 80-85%  2@8 (repeats)    WOD: FOR TIME  Teams of 2 (1 athlete works at a time) 50-40-30-20-10 reps for time of: Power Clean, 135/95, 95/65,65/45 Box Jump Overs, 24/20, 20/16,16/14 Push Jerks, 135/95, 95/65, 65/45 Toes to Bar, Knee raises, sit-ups   […]

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  • 12/26/2014 WOD

    By Mike Cheatham | In WOD | on December 25, 2014

    Friday 12/26/2014 Pre-Game: Upper body prep- DEMO Lower body DEMO Warm Up: Row 1000/Run 800 Clean and Jerk Prep Strength: (20 Minutes) Level 1-Clean and Jerk Technique Work Level 2- Power Clean + High Hang Clean+F.Squat +2 Jerks x 6 @~ 70-75% Level 3- Power Clean +High Hang Clean+F.Squat +2 Jerks @8(Repeat) WOD: (22 Minutes) […]

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  • 12/24/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on December 23, 2014

    Wednesday 12/24/2014     Pre-Game: Upper body prep Lower body Prep   Warm Up: 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: Lvl3/Lvl2/Lvl1 “The Grinch” 1 -Muscle up/Burpee Chest to bar/Burpee Pull-up 2- Box Jump 30/24, […]

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  • 12/23/2014 WOD

    By Mike Cheatham | In WOD | on December 22, 2014

    Tuesday 12/23/2014 Pre-Game: Snatch Prep-DEMO Warm Up: 3RNFT of: Run 200M 3 Front Lever Tuck – DEMO 5- Snatch From high Hang with barbell 10 Side to Side Swings -DEMO Strength: 12 Minutes: Level 1:Work up to Heavy OHS Level 2: Work up to Heavy OHS or P. Snatch Level 3:Power Snatch- 1@9 WOD: 8 […]

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  • 12/22/2014

    By jeff@maverickcrossfit.com | In WOD | on December 21, 2014

    Monday 12/08/2014 Pre-Game: Squat prep- DEMO Warm Up: Movement Play Locomotion Routine: *For Handstand Walk Sub Walk-outs – * For Bridge walk- Work on Bridge Position- Positional Breakdown Scale Option   Strength: 22 Minutes Squat 5@9 10% Load drop WOD: 4 Minute Amrap: 10-Wall Balls 20/14,14/10 5-Toes to Bars* Rest 4 Mintutes 4 Minute Amrap: 8 […]

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  • 12/20/2014

    By jeff@maverickcrossfit.com | In WOD | on December 19, 2014

      Saturday 12/20/2014 Weightlifting: Back Squat 1@9 (No Drops) Clean and Jerk 5 x (1.1) @~ 80-85%  2@8 (repeats)    WOD: 40 Minute EMOM(ALT)-  Teams of Two- One Member Starts on A. Other on B A.15 Calorie Row B. 5 HSPU/10 Pistols/5 Chest to Bar Pull-ups   Options for Scaling  1. Go as RX and […]

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  • 12/18/2014 WOD

    By Mike Cheatham | In WOD | on December 18, 2014

    Friday 12/18/2014 Pre-Game: Snatch Prep-Demo Warm Up: Row 800m/Run 600m Snatch warm up Strength: (20 Minutes:) Level 1-Snatch Technique Work Level 2- Power Snatch + High Hang Snatch+OHS x 5 @~ 70-75% Level 3- Power Snatch + High Hang Snatch+OHS @8 (Repeat) WOD: (22 minutes) 50m Sled Push: Max Double Unders 60 Seconds on 120 […]

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