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WODs

  • 07/29/2014 WOD

    By Mike Cheatham | In WOD | on July 28, 2014

    Tuesday 07/29/2014 Pre-Game: (before class) Banded Pull Apart- Super series Warm Up: 2RNFT: Run 200m, 3-6 Strict chest-to-bar pullups, 3-6 Strict ring dips or sub, 6-12 wall ball shots, 5-10 Toes-to-bar Practice not fatigue Strength: 22 Minutes Strict Press 3@9 (Load Drop) 5% WOD: 10-9-8-7-6-5-4-3-2-1 Deadlifts L1-115/75 L2-185/125 L3-225/155 Run 200M Between each Round Extra […]

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  • 7/28/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on July 27, 2014

    Monday 07/28/2014   PreGame: (Before Class) Squat Prep- Demo   Warm Up: Three rounds of: 50 double unders or 30 Seconds practice, 10 ring rows, 15 pushups, 20 walking lunges, 25 situps Strength: 22 Minutes-2 Count Pause Back Squat 6@9 (Load Drop) 7% Fatigue WOD:  Level 1- For Quality-Not Time30 Pull-ups or sub30 Dips Or subLevel 2- […]

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  • 07/25/2014 WOD

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

    Friday 07/25/2014 Warm Up: DROM + Row 500/Run 400M Snatch Warm-up Strength: Level 1- Snatch Practice Level 2/3Snatch 7x(1.1.1) @74% WOD: 4 RFT Level 1- 5 Beat Swings + 10 Box Dips 10 Double KB Cleans- 35/20 Level 2- 5 Strict Ring Pullups + 5 Ring Dips 10 Double KB Cleans 45/35 Level 3- 5/3 […]

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  • 07/24/2014 WOD

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

    Thursday 07/24/2014 Active Recovery / Rest 530am/630pm WOD: Level 1/2- 15 Min AMRAP 15-foot rope climbs, 2 ascents 20 Box Jumps Run 200 meters Level 3- 30 Min easy row/Mobility (Swamp Competitors or see note below) If you came to class Mon-Wed, It is highly recomended you follow the program and use Thursday as an […]

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  • 07/23/2014 WOD

    By Mike Cheatham | In WOD | on July 22, 2014

    Wednesday 07/23/2014 Warm Up: Drom + Row 500/Run 400 + Clean and Jerk Bar warm Up Strength: 25 Minutes Level 1 – Clean and Jerk Practice Level 2/3-Clean and Jerk 10×92% WOD: Level 1- 12 Min Amrap: 30 Single Unders 14 Walking Lunges 7 KBS, 45/35 Level 2- 12 Min Amrap: 30 Double unders or […]

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