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WOD ARCHIVE

  • 11/24/2014 WOD

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

    Monday 11/24/2014 Pre-Game: Squat prep- DEMO Warm Up: 3RNFT of: 3 Wall walks 5 Ring Beat Swings (Perfect Hollow/Arch) 10 Air Squats 10 Second Hollow Hold 10 Second Arch Hold Strength: Squat 6@9 5% Load Drop WOD: Level 1- For time: 800m Run 1K Row 800M Run Level 2/3- “”Jerry”” For time: 1 mile Run […]

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  • 11/21/2014 WOD

    By Mike Cheatham | In WOD | on November 20, 2014

    Friday 11/21/2014 Pre-Game: Upper body prep- DEMO Lower body Prep- DEMO Warm Up: Run 800/Row 1000 Clean and Jerk Warm-up Strength: Level 1-Clean and Jerk Technique Work Level 2- Clean and jerk 3x(1.1.1) @ 70-75% Level 3- Clean and Jerk 3@8(Repeat) 2 Repeat sets *If competing in Egan Cup, you will not be lifting today. […]

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  • 11/20/2014 WOD

    By Mike Cheatham | In WOD | on November 19, 2014

    Thursday 11/20/2014 Active Recovery 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 Skill Clinic: (20 minutes) Double under’s DEMO WOD: Make up a WOD from Monday, Tuesday, or Wednesday.  Athletes Choice 9am/430pm/530pm […]

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  • 11/19/2014 WOD

    By Mike Cheatham | In WOD | on November 18, 2014

    Wednesday 11/19/2014 Pre-Game: Upper body prep- DEMO Lower body Prep- DEMO Warm Up: Row 1000/Run 800 Clean and Jerk Prep Strength: 15 Minutes Level 1-Clean and Jerk Technique Work Level 2- Clean and Jerk Work up to Heavy single @ ~90-95% Level 3- Clean and Jerk 1@8(No Drops) WOD: 3 RFT: 400m Row 15 Bar […]

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  • 11/18/2014 WOD

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

    Tuesday 11/18/2014 Pre-Game: Level 1- Banded Pull Apart- Super series DEMO Deadlift Prep-DEMO Level 2/3- Snatch Prep-DEMO Warm Up: Three rounds of: Row 200M 3 Bar Muscle ups or Strict Pull-ups, 5 Ring dips + 10 sec static hold 8 V-ups, or 20 Sec hollow hold 12 wall ball shots Strength: Level 1/2- 10 Minutes-Overhead […]

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  • 11/17/2014 WOD

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

    Monday 11/17/2014 Pre-Game: Squat prep- DEMO Warm up: Row 1000m/Run 800m : then 3RNFT of: 6-10 Ring Beat Swings (Perfect Hollow/Arch) 6-10 Pistols 5-10 GHD Sit-ups 5-10 Hip Extensions Strength: 12 Minutes: Back squat 5@8- No repeats WOD: 10 Min AMRAP: 2 Clean and Jerks 1 Rope Climb,  L3-185/135 L2-135/95 L1-75/55 Extra Credit: (HR-130-150) A. […]

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  • 11/15/2014 wod

    By jeff@maverickcrossfit.com | In WOD | on November 14, 2014

      Saturday 11/15/2014 8:30 AM- Back Squat 5@9 (No Drops) Snatch 5 x (1.1) @~ 80-85%  2@8 (repeats)     9:30 AM- Teams of two:Start at 0:00 15 Minutes: Establish max Shoulder to Overhead Start at 20:00 (Spilt reps anyway) 30-24-18-12-6 reps of: Squat Clean 115/75 HSPU Start at 45:00 (Split Reps anyway) Run 800* (400 […]

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