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WOD ARCHIVE

  • 09/09/2014 WOD

    By Mike Cheatham | In WOD | on September 8, 2014

    Tuesday 09/09/2014 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: 8 Minutes Push Press 5@9(No Drops) 10 Minutes Deadlift 2@9 (No Drops) WOD: AMRAP 8 Minutes: 15 Burpees […]

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  • 09/08/2014 WOD

    By Mike Cheatham | In WOD | on September 7, 2014

    Monday 09/08/2014 Pre-Game: Squat prep- DEMO Warm Up: Row 1000/Run 800 2RNFT : 30-50 double unders or 30 Seconds practice, 3-6 Muslce Ups Or Sub 5-10 wall balls 20 Second Hollow Hold 20 Second Arch Hold Strength: 20 Minutes Back Squat 5@8 5% Fatigue Repeat WOD: 15 min cap “Franathlon” Level 1- 200m Run 15 […]

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  • 09/05/2014 WOD

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

    Friday 09/05/2014 Pre-Game: Snatch Prep-DEMO Warm Up: Row 500/Run 400M Snatch Barbell Warm-up Strength/Olympic: Level 1- Snatch Technique Level 2- Snatch 70% 5 x (1.1.1) Level 3-Snatch 3@8 (5%) Repeat Info on Repeats   WOD: Level 1- 5 Rounds of 90 Seconds of work 1 Rope Climb or 4 Subs With Remaining time max rep […]

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  • 9/04/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on September 3, 2014

    Thursday 09/04/2014 Read Newsletter- Here Warm Up: Row 1000/Run 800Followed by:2 rounds of 8-10 reps ofSamson Stretch (do the Samson Stretch once each round for 15-30 seconds)Overhead Squat with PVCSit-upBack-extensionPull-upDip WOD: Level 1-For time:Row 30 calories30 burpees, jumping over the barbell65/45, hang cleans, 30 reps Level 2-For time:Row 30 calories30 burpees, jumping over the barbell95/65, hang cleans, […]

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  • 09/03/2014 WOD

    By Mike Cheatham | In WOD | on September 2, 2014

    Wednesday 09/03/2014 Pre-Game: Upper body prep- DEMO Lower body Prep- DEMO Warm Up: Row 500/Run 400M Clean and Jerk Warm-up Strength/Olympic: 20 Minutes: Level 1- Clean and Jerk Technique Level 2- Clean and Jerk 90%x5(1) Level 3- Clean and Jerk 1@9 (4-6%) Load drop WOD: Complete as many rounds and reps as possible in 15 […]

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