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WOD ARCHIVE

  • 07/18/2014 WOD

    By Mike Cheatham | In WOD | on July 17, 2014

    Friday 07/18/2014 Warm Up: Drom Line up outside in rows..as coach says go each row will complete the following for 50m Jog Forward Jog Backwards High Knees Butt Kickers Jog Side Step Burpee with a Sprint Barbell Warm UP Strength: 25 Minutes Level 1- Clean and Jerk Practice Level 2/3-Clean and Jerk 15-20 @73% WOD: […]

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  • 07/17/2014 WOD

    By Mike Cheatham | In WOD | on July 16, 2014

    Thursday 07/17/2014 Active Recovery 530am/630pm WOD: 10 Rounds for time of: 10 Wall Ball L2-20/14 L1-14/20 10 KB Swings L2-55/35 L1-35/25 10 Box Jumps L2-24/20 L1- Adjust height as needed Level 3 or Competing in Swamp Monster Rest/Active Recovery with Amy 9:00am/430pm/530pm AMY IS BACK!!! Yoga with Amy

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  • 07/16/2014 WOD

    By Mike Cheatham | In WOD | on July 15, 2014

    Wednesday 07/16/2014 Warm Up: ROW 500/Run 400 Banded Pull Apart- Super series DEMO Do with partner and switch back and forth between movements. Strength: Strict Press 3@9 (Load drop) 5% Fatigue WOD: 15-12-9 Deadlift (275/185, 225/155, 135/95) Strict HSPU (Strict, strict/Kip, Pike) Extra Credit: 3 x 10 A Hip extension B Bottom up KB press […]

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  • 07/15/2014 WOD

    By Mike Cheatham | In WOD | on July 14, 2014

    Tuesday 07/15/2014 Warm Up: Samson Stretch 10-Overhead Squat Sit-up 10-Back Extension 2-3 Bar Muscle Ups + 3 Bar Dips up or Sub + dips Strength: Back Squat 1@9 (Load Drop) 5% Fatigue WOD: 5 RFT 12 GHD sit-ups(L3-GHD) (L2-GHD/Weighted sit-ups), (L1-Weighted Sit-ups, Sit-ups) 8 Hang Squat Cleans- (L3-155,105) (L2-115,75) (L1-75,45) 4/3 L3-Muscle Ups L2 – […]

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  • 07/14/2014 WOD

    By Mike Cheatham | In WOD | on July 13, 2014

    Monday 07/14/2014 Warm Up: Run 400/Row 500 Snatch Warm-up Strength: (20 Minutes) Snatch 10 Reps @92% WOD: AMRAP 2 Min work, 2 min rest x3rnds Level 1- 6 Clean and Jerks 65/45 6 Pullup (Ring Rows or Oly Bar PU) Level 2- 6 Clean and Jerks 115/75 6 Pullups (Use band as needed) Level 3- […]

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  • 7/11/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on July 10, 2014

    Friday 07/11/2014 Warm Up: DROM + Row 500/Run400M Snatch Warm-up Strength: (25 min) Level 1 Snatch Technique Level 2/3 Snatch @ 72% 15-20 Reps WOD: Option A- Clean and Jerk 10x1x91% (Since Gym is closed saturday)Option B: Nancy: 5 RFT:Level 1:200M15 Overhead squats 55/45Level 2:400m Run15 Overhead Squats 75/55Level 3:400M Run15 Overhead Squats 95/65

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  • 07/10/2014 WOD

    By Mike Cheatham | In WOD | on July 9, 2014

    Thursday 07/10/2014 WOD: “The Ghost” 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

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