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WOD ARCHIVE

  • 06/10/2014 WOD

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

    Tuesday 06/10/2014 Warm Up: Clean and Jerk WU Strength: 20 minutes: Level 1- Clean and Jerk Practice Level 2/3 -Clean from 1st position + Paused Jerk, build to heavy single followed by 2x3x90% WOD: Level 1- 10 thrusters 65#/45# 50 double unders OR 100 single unders 8 thrusters 40 double unders OR 80 single unders […]

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  • 06/09/2014 WOD

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

    Monday 06/09/2014 Warm Up: Row 5000/Run 400m- 2RNFT: 20 Banded Good Mornings 15 Beat Swings 10 GHD Situps 5 Broad Jumps Strength: 20 minutes: Front Squat 5 @ 9 (Load Drop) 5% Fatigue WOD: Level 1- AMRAP 15 minutes: 15 KB swings 35/25 12 Goblet squats 35/25 9 pushups Level 2- AMRAP 15 minutes: 15 […]

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  • 06/06/2014 WOD

    By Mike Cheatham | In WOD | on June 5, 2014

    Friday 06/06/2014 Warm Up: Drom and run 800m Strength: 20 minutes: 3 sec Paused Back Squat 6 @ 9 (Load Drop) 5% Fatigue WOD: Level 1 6 rounds for total time: Run 200m 10 Jumping pullups Rest 30 seconds Level 2/3 6 rounds for total time: Run 200m 15 pullups (sub as needed for LVL2) […]

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  • 06/05/2014 WOD

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

    Thursday 06/05/2014 530am/630pm 20 minutes: Deadlift 6 @ 9 (Load Drop) 5% Fatigue WOD: Level 1: 4 rounds for time: 4 rope climbs from floor 25 Kettlebell swings, 35/25 Level 2: 4 rounds for time: 2 rope climbs, 15′ ascent 30 Kettlebell swings, 55/35 Level 3: 4 rounds for time: 2 rope climbs, 15′ ascent […]

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  • 06/04/2014 WOD

    By Mike Cheatham | In WOD | on June 3, 2014

    Wednesday 06/04/2014 Warm Up: Clean warm up Strength: 20 minutes: Level 1- Clean and Jerk Practice (Light/Technique) Level 2- Clean and Jerk to max, then 85-90%x(2+1)x2 OR 85-90%x(1+2)x2 Pick option 1 if your clean holds you back, option 2 if your jerk holds you back WOD: 5 rounds for total reps: Level 1- 1:00 hang […]

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  • 06/03/2014 WOD

    By Mike Cheatham | In WOD | on June 2, 2014

    Tuesday 06/03/2014 Warm up: Row 1000/Run 800M Followed by: 2RNFT 20 Banded Good Mornings 10 Toes to Bar 5 Kb Swings 5 Goblet squats Strength: 20 Minutes Back Squat 6 @ 9 (Load Drop) 5% Fatigue We will drop some knowledge on you and give you a full explanation in class on the Load Drop […]

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  • 06/02/14 WOD

    By jeff@maverickcrossfit.com | In WOD | on June 1, 2014

    Monday 06/02/2014 Read the Newsletter Here Warm Up: Do this once with a barbell. 3-5 reps each of: Shrug High Pull Muscle Snatch Drop Snatch (to Power Position) Overhead Squat Sotts Press Duck Walk (forward and backward) Hang Snatch from Position 1″ Olympic: 20 Minutes to accomplish: Level 1- Snatch practice, from Position 1,2 or 3. […]

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