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WOD ARCHIVE

  • 10/03/2014 WOD

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

    Friday 10/03/2014 Pre-Game: Upper body prep- DEMO Lower body Prep- DEMO Warm  Up: Row 500/Run 400M Clean and Jerk Warm-up Strength/Oly: Level 1-Clean and Jerk Technique Work Level 2- Clean and jerk 5x(1.1.1) @ 70% Level 3- Clean and Jerk 3@8(Repeat) WODS: 17 minute running clock Wod 1: Complete AMRAP in 10 minutes: Min 0:00 […]

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  • 10/02/2014 WOD

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

    Thursday 10/02/2014 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 Dip Wod: Level 1: 5 RFT: 100m Sprint 10 KBS, 25/15 Rest 60 seconds Level 2: 5 RFT: 100m Sprint […]

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  • 10/01/2014 WOD

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

    Wednesday 10/01/2014 Pre-Game: Upper body prep- DEMO Lower body Prep- DEMO Warm Up: Row 500/Run 400M Snatch Warm-up Strength/Oly: Level 1-Snatch Technique Work Level 2- Snatch 5x(1) @ 90%~ Level 3- Snatch 1@9(Load drop) 10% WOD: For time: Level 1- 30 Ring Row/Oly Bar Pull Ups 200M run 15 O.head Squats 45/35 600m Run 15 […]

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  • 09/30/2014 WOD

    By Mike Cheatham | In WOD | on September 29, 2014

    Tuesday 09/30/2014 Pre-Game: Banded Pull Apart- Super series DEMO Deadlift Prep-DEMO Warm Up: Row 500M/Run 400M 2RNFT : 30-50 double unders or 30 Seconds practice, 3-6. Muslce Ups Or Sub 6-12 wall balls 20 Second Hollow Hold/Arch Hold Strength/Olympic: Level 1- 12 Minutes Strict Press 5@9(No Drops) 12 Minutes Deadlift 5@9 (No Drops) (Weight should […]

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  • 9/29/2014

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

    Monday 09/29/2014 Pre-Game: Squat prep- DEMO Warm Up: Row 1000m then 3RNFT of: 5-10 butterfly pullups/Pull-ups 5-10 strict ring dips/ 6-10 Pistols 5-10 GHD Sit-ups Strength: 22 Minutes Back Squat 5@8 (Repeat)5% -Read up on RPE and Repeats Here WOD:  3 RFT: Level 1- Row 300 meters 200 Single Unders Level 2/3- Row 500 100 Double Unders *If […]

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