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WOD ARCHIVE

  • 9/26/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on September 25, 2014

    Wednesday 09/26/2014 Pre-Game: Upper body prep- DEMO Lower body Prep- DEMO Warm Up: Row 1000/Run 800M 2 rounds of 5-10 reps of: Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick GHD Sit-up Back-extension Pull-up Dip   WOD: 3 Rounds: 1 Power Snatch, 60% of 1RM 2 OHS, 60% of […]

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  • 09/25/2014 WOD

    By Mike Cheatham | In WOD | on September 24, 2014

    Thursday 09/25/2014 Active Recovery! 530am/630pm Warm Up: Row 500/Run 400M 2 rounds of 5-10 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up Back-extension Pull-up Dip WOD: Level 3 or anyone who has attended class 3 consecutive days Rest/active recovery/yoga Level 2: 3 rounds for […]

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  • 09/24/2014 WOD

    By Mike Cheatham | In WOD | on September 23, 2014

    Wednesday 09/24/2014 Pre-Game: Upper body prep- DEMO Lower body Prep- DEMO Warm Up: Row 500/Run 400M Clean and Jerk Warm-up Strength/Oly: 20 Minutes: Level 1- Clean and Jerk Technique Level 2- 1@90-95%-(no drops/no repeats/no misses) Level 3-Work up to 1@9 Clean and Jerk(no drops/no repeats/no misses) WOD: Level 1: 3rft: 5 Burpees 5 Push-Ups 5 […]

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  • 09/23/2014 WOD

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

    Tuesday 09/23/2014 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 4@8(No Drops) 10 Minutes Deadlift 3@8 (No Drops) WOD: In 8 Minutes Run 400m […]

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  • 9/22/2014

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

    Monday 09/22/2014 Pre-Game: Squat prep- DEMO Warm Up: Row 1000/Run 800 2RNFT :  30-50 double unders or 30 Seconds practice,  3/2 Muslce Ups Or Sub  10-15 wall balls  20 Second Hollow Hold 20 Second Arch Hold Strength: 12 Minutes Back Squat 4@8 (No drop/Repeats) Skill: 15 Minutes Muscle up Practice WOD:  800 Meter Sprint w/ Buy In […]

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