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WOD ARCHIVE

  • 10/29/2014 WOD

    By Mike Cheatham | In WOD | on October 28, 2014

    Wednesday 10/29/2014 Pre-Game: Snatch Prep-DEMO Warm-Up: Row 1000/Run 800 Snatch Prep Strength/Oly: Level 1-Snatch Technique Work Level 2- Snatch 5x(1) @ 90-95%~ Level 3- Snatch 1@9(Load drop) 10% WOD: Grace- *Benchmark* 30 Clean and Jerks Level 1- 65/45 Level 2-105/75 Level 3-135/95 Extra Credit: Row 1 Minute ME Rest 2 Minutes x 6

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  • 10/28/2014

    By jeff@maverickcrossfit.com | In WOD | on October 27, 2014

    Tuesday 10/28/2014 Pre-Game: Level 1 Banded Pull Apart- Super series DEMO Deadlift Prep-DEMO Level 2/3- Upper body prep- DEMO Lower body Prep- DEMO Warm Up: 3 Rounds: Row 200/Run 200 3-5 Strict HSPU 3-5 Bar M.UPS 3-5 Ring DIps + 10 Sec Static hold 3-5 Ring Rows * Pick a rep range that allows skill Development, […]

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  • 10/27/2014 WOD

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

    Monday 10/27/2014   PreGame: (Before Class) Squat Prep- Demo  Warm Up: Row 1000m/Run 800m : then 3RNFT of: 6-10 Ring Beat Swings (Perfect Hollow/Arch) 6-10 Pistols 5-10 GHD Sit-ups 5-10 Hip Extensions Strength: 22 Minutes-2 Count Pause Back Squat 5@8 (Repeat) 5% Fatigue (If feeling good, our default should be to increase weight week to week) […]

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  • 10/24/2014

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

    Friday 10/24/2014 Pre-Game: Upper body prep- Demo Lower body Prep- Demo Warm Up: Row 500/Run 400M Warm-up time for Workout   WOD: This is the third workout of the Brevard open- Enter Score Here   B.O.14.3- Standards -Standards Video Rx: EMOM for as long as possible 7 Thrusters, 75/55 7 Pull ups 7 Burpees Scaled & Masters: EMOM for as long […]

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  • 10/22/2014 WOD

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

    Thursday 10/22/2014 Active Rest Day 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: Three rounds for time of: 10 Knees to elbows Row 200 meters 10 burpees over rower Row […]

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