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WOD ARCHIVE

  • 9/13/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on September 12, 2014

    Saturday 09/13/2014   Strength/Oly:  8:30AM Squat 2@9(No Drops)Snatch 2x(1.1)@81%Snatch 2@9,(10%) Load drop WOD: 9:30 Partners of two:Begin at 0:00– Score is team total15 Minutes to establish 3 RM OHS from Rack Begin at 20:00– One works at a time- Break up as needed 200 Wall balls 100 Toes to bar 200 Calorie row 100 Burpees over […]

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  • 09/12/2014 WOD

    By Mike Cheatham | In WOD | on September 11, 2014

    Friday 09/12/2014 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 Level 2- Clean and Jerk 71% 5 x (1.1.1) Level 3-Clean and Jerk 3@8 (5%) Repeat WOD: 3 Rounds: Level 1- 5 Pull-Ups 10 Push-ups 15 Calorie Row Rest […]

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  • 9/10/2014 WOD

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

    Thursday 09/10/2014 Warm Up: Row 1000/Run 800 Followed by: 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 Rounds for Time: 15 KB swings 25/15 15 Burpees Level 2- For time: 15 KB swings […]

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  • 09/10/2014 WOD

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

    Wednesday 09/10/2014 Pre-Game: Snatch Prep-DEMO Warm Up: Row 500/Run 400M Snatch Warm-up Strength/Oly: 20 Minutes Level 1- Snatch Technique Level 2- Snatch 91%x5(1) Level 3- Snatch 1@9 (4-6%) Load drop WOD: Level 1- Run/Row 3k Level 2/3-Run/Row 5k- Compare to 4/2/14 Or  Compare to 3/31/14 “Athletes Choice” Extra Credit: Aerobic Capacity Tempo Row/Run- 5 Minutes @5 12 […]

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  • 09/09/2014 WOD

    By Mike Cheatham | In WOD | on September 8, 2014

    Tuesday 09/09/2014 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 5@9(No Drops) 10 Minutes Deadlift 2@9 (No Drops) WOD: AMRAP 8 Minutes: 15 Burpees […]

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  • 09/08/2014 WOD

    By Mike Cheatham | In WOD | on September 7, 2014

    Monday 09/08/2014 Pre-Game: Squat prep- DEMO Warm Up: Row 1000/Run 800 2RNFT : 30-50 double unders or 30 Seconds practice, 3-6 Muslce Ups Or Sub 5-10 wall balls 20 Second Hollow Hold 20 Second Arch Hold Strength: 20 Minutes Back Squat 5@8 5% Fatigue Repeat WOD: 15 min cap “Franathlon” Level 1- 200m Run 15 […]

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  • 09/05/2014 WOD

    By Mike Cheatham | In WOD | on September 4, 2014

    Friday 09/05/2014 Pre-Game: Snatch Prep-DEMO Warm Up: Row 500/Run 400M Snatch Barbell Warm-up Strength/Olympic: Level 1- Snatch Technique Level 2- Snatch 70% 5 x (1.1.1) Level 3-Snatch 3@8 (5%) Repeat Info on Repeats   WOD: Level 1- 5 Rounds of 90 Seconds of work 1 Rope Climb or 4 Subs With Remaining time max rep […]

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