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WOD ARCHIVE

  • 06/25/2014 WOD

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

    Wednesday 06/25/2014 Warm Up: Drom / Bar Warm Up Olympic: (20 minutes) Clean and Jerk Level 1 – Light and work on form Level 1/2 – 10-15 singles @ 80% WOD: (19 minutes total) 10 Rounds: 60 Seconds on/off x10 Level 1- 8 Wall Balls 14/10 50M run Max Hang Power Snatch 65/45 Level 2- […]

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  • 06/24/2014 WOD

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

    Tuesday 06/24/2014 Warm up: DROM and Snatch Warm-up Olympic: 25 Minutes Level 1- Snatch Practice (Light/tech) Level 2/3 Snatch- 10-15 Singles @80% WOD: 5 RFT Level 1- 3 Hang Power Cleans 75/55 30 Single Unders Level2- 3 Hang Power Cleans 145/95 30 Double Unders or attempts Level 3- 3 Hang Power cleans 185/135 30 Double […]

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  • 6/23/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on June 22, 2014

    Monday 06/23/2014 Warm Up: Row 1000/Run 800 Squat Warm-up Strength: (20 minutes) Level 1/2- 3 Sec Pause Squats 4@9 (load drop) 5% fatigue Level 3- 2020 Tempo Back Squats  4@9 (load drop) 5% fatigue WOD: 20 Min Amrap Level 1- 4 Rope Climb Subs from Floor8 Walking LungesRun 200MLevel 2- 2 Rope Climbs8 Pistols or SubRun 200MLevel 3- 2 […]

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  • 06/20/2014 WOD

    By Mike Cheatham | In Uncategorized, WOD | on June 19, 2014

    Friday 06/20/2014 Warm Up: DROM and Clean and Jerk Warm-up Olympic: (25 minutes) Level1- Clean and Jerk Practice Level 2/3-Clean and Jerk 70% of 1 rep 15-20 Reps WOD: Isabel Level 1- 30 Reps P. Snatch (adjust per athlete) Level 2- 30 reps Snatch 115/75 For time. Level 3- 30 reps Snatch 135/95 For time

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  • 06/19/2014 WOD

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

    Thursday 06/19/2014 530am/630pm Warm Up: 2 RNFT Row 300m/ 20 banded good mornings / 10 back extensions Strength: (25 minutes) Back Squat Level 1/2 5@9(Load Drop) 5% Fatigue Level 3 2020 Tempo Squats 5@9 (Load drop) 5% Fatigue WOD: 3RFT: Level 1- Run 400M 12 Burpees 12 Pull-up Subs Level 2- Run 400M 21 Burpees […]

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  • 06/18/2014 WOD

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

    Wednesday 06/18/2014 Warm Up: DROM and Snatch Warm-up Strength: (25 minutes) Level 1- Snatch Practice Level2/3 Snatch 70% of 1 rep (15-20 Reps) WOD: 20 Min AMRAP: Level 1 4 Hang Power Cleans 65/45 8 Sit-ups 12 Box Jumps/Step-ups 20/16 Level 2 4 Power Cleans 135/95 8 Toes to bar (or K2E ) 12 Box […]

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  • 06/17/2014 WOD

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

    Tuesday 06/17/2014 Warm Up: 3RNFT: Row 250M 2-5 M-UPS 10 wall balls 20 Double unders Strength: 25 Minutes (includes 5 minute press WU) Shoulder Press Level 1/2 5@9(Load Drop) 5% Fatigue Level 3 2020 Tempo Press 5@9 (Load drop) 5% Fatigue WOD: 10 Min AMRAP: Level 1 50 Single Unders 6 Push-ups Level 2 24 […]

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