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WODs

  • 7/11/2014 WOD

    By jeff@maverickcrossfit.com | In Uncategorized | on July 10, 2014

    Friday 07/11/2014 Warm Up: DROM + Row 500/Run400M Snatch Warm-up Strength: (25 min) Level 1 Snatch Technique Level 2/3 Snatch @ 72% 15-20 Reps WOD: Option A- Clean and Jerk 10x1x91% (Since Gym is closed saturday)Option B: Nancy: 5 RFT:Level 1:200M15 Overhead squats 55/45Level 2:400m Run15 Overhead Squats 75/55Level 3:400M Run15 Overhead Squats 95/65

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  • 07/10/2014 WOD

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

    Thursday 07/10/2014 WOD: “The Ghost” 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

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  • 07/09/2014 WOD

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

    Wednesday 07/09/2014 Warm Up: 3RNFT Row 250m 15 Banded Good Mornings 10 KB Swing 5 Goblet Squats Strength: (20 minutes) Deadlift 3@9 (Load drop 5%) WOD: 10.9.8.7.6.5.4.3.2.1 reps of: Jerk, 155/105  (no racks) 2.4.6.8.10.12.14.16.18.20 reps of: Pull ups Level 1 – 75/55 Ring Row or Oly Bar Pull Up Level 2 – 135/85 Pull up […]

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  • 07/08/2014

    By Mike Cheatham | In Uncategorized, WOD | on July 7, 2014

    Tuesday 07/08/2014 Warm Up: DROM + Hip Mobility Strength: (20 Min) Back Squat 2@9 (Load Drop 5%) WOD: 20 Min AMRAP: 3 Snatches 155/105 6 Strict Ring Dips 10 pistols Run 200M Level 1 – 75/55, Box Dips, Air Squats Level 2 – 135/85 , Dips, Pistol or sub   Extra Credit: 25 Min easy […]

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  • 07/07/2014 WOD

    By Mike Cheatham | In WOD | on July 6, 2014

    Monday 07/07/2014 Warm Up: DROM + Row 500/Run400M Clean and jerk Warm-up Strength: (25 min) Level 1 Clean and Jerk Technique Level 2 Clean and Jerk @ 81% 10-15 Reps WOD: 5 RFT: 10 Power Cleans 135/95, 95/65, 75/45 10 Burpees

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