• Opening Hours

    OPENING HOURSX

    MONDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    TUESDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    WEDNESDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    THURSDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    FRIDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    SATURDAY08:30 AM - 11:00AM

    SUNDAYCLOSED

  • (321) 345-9348

OUR BLOG

04/11/2014 WOD

By Mike Cheatham | In WOD | on April 10, 2014

Friday 04/11/2014

Warm Up:

1 RNFT

500M Row/ run 400

10 Wall Balls

10 Supermans

10 Glute Bridges

15 walking lunges

20 Sit-ups

25 Meter bear crawl

Strength:

Front Squat

5 x 3 @70%

Squat every 60 seconds

WOD:

45 Min Cap

“Holleyman”

Level 1-

15 rounds for time of:

5 wall ball shots 14/10 pound ball

3 Pike pushups

1 Deadlift @ 70%

Level 2-

30 rounds for time of:

5 Wall ball shots, 20/14 pound ball

3 Handstand push-ups/or sub

1 Power clean @ 70%

Level 3-

30 rounds for time of:

5 Wall ball shots, 20/14 pound ball

3 Handstand push-ups

1 225/185 pound Power clean

No Comments to "04/11/2014 WOD"

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

COPYRIGHT © MAVERICK CROSSFIT 2013. ALL RIGHTS RESERVED.
DESIGN AND HOSTING BY HARVEST WEB DESIGN