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WOD ARCHIVE

  • 9/27/2014 WOD

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

    Saturday 09/27/2014  WOD: 9:30 Lcpl Luke Holler, 21 , of Bulverde TX was assigned to 4th Recon Battalion in San Antonio, TX.  He was KIA Nov 2, 2006 while conducting combat operations in Anbar Province, Iraq.   In his memory complete the following in teams of two: Buy in: 5 rope climbs (Per Athlete)Followed by.. 2 […]

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  • 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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