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WODs

  • 11/1/2014

    By jeff@maverickcrossfit.com | In WOD | on October 31, 2014

    Saturday 11/1/2014 8:30: Back Squat 5@9 (No Drops) Snatch 5 x (1.1) @~ 80%  or 2@8 (repeats)     9:30: Teams of two complete: Team Mcghee I go-You go Complete as many rounds as possible in 30 mins 275lb (125kg) Deadlift, 5 reps 13 Push-ups 9 Box Jumps, 24 inch box *Adjust Deadlift weight to be […]

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  • 10/31/2014 WOD

    By Mike Cheatham | In WOD | on October 30, 2014

    Friday 10/31/2014 Happy Halloween!! There is no 630pm class today. Pre-Game: Toes to bar Prep/Shoulder Prep- DEMO Lower body Prep- DEMO Warm Up: Row 500/Run 400 2 rounds of 8-10 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with PVC Sit-up Back-extension Pull-up Dip Brevard Open 14.4  […]

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  • 10/30/2014 WOD

    By Mike Cheatham | In WOD | on October 29, 2014

    Thursday 10/30/2014 Active Rest 530am/630pm Warm Up: Row 1000/Run 800 2 rounds of 8-10 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with PVC Sit-up Back-extension Pull-up Dip WOD: Complete as many rounds as possible in 10 minutes of: Run 200M 10 burpee box jumps, 24/20, 20/16 […]

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  • 10/29/2014 WOD

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

    Wednesday 10/29/2014 Pre-Game: Snatch Prep-DEMO Warm-Up: Row 1000/Run 800 Snatch Prep Strength/Oly: Level 1-Snatch Technique Work Level 2- Snatch 5x(1) @ 90-95%~ Level 3- Snatch 1@9(Load drop) 10% WOD: Grace- *Benchmark* 30 Clean and Jerks Level 1- 65/45 Level 2-105/75 Level 3-135/95 Extra Credit: Row 1 Minute ME Rest 2 Minutes x 6

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  • 10/28/2014

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

    Tuesday 10/28/2014 Pre-Game: Level 1 Banded Pull Apart- Super series DEMO Deadlift Prep-DEMO Level 2/3- Upper body prep- DEMO Lower body Prep- DEMO Warm Up: 3 Rounds: Row 200/Run 200 3-5 Strict HSPU 3-5 Bar M.UPS 3-5 Ring DIps + 10 Sec Static hold 3-5 Ring Rows * Pick a rep range that allows skill Development, […]

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